Greg is on 🔥right off the hop on this episode.We're talking about celebrating what our bodies can do and not going down the rabbit hole of comparison.It's okay to want to change your body, to become a stronger and healthier versio...

Greg is feeling a little awkward on this podcast! We're talking about syncing type and intensity of workouts according to where a women is in her menstrual cycle. It's all the rage in the fitness influencer world.Is it a thing? We're goi...

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...

Did you know the first diet book was written in 1863? William Banting was an overweight undertaker who was frustrated by unsuccessful attempts to lose weight in accordance to the medical advice of the time. When he finally found a d...

🥃Greg is switching things up and knocking back the whiskey. It's that kind of episode!We're chatting about pain associated with progress and pain associated with injury. There is a difference!Workout discomfort like burni...

No downing a six pack of doughnuts after your epic deadlift day! You cannot out-train a crappy diet. The research is in!Ultra-processed foods are more than just hotdogs and potato chips. Breakfast cereals, protein bars and meat alternati...

Did you know almost all of our coaches started CrossFit after the age of 40? In fact most of our members are well north of 40. Most of them are not coming to our gym with an athletic background. They're here to stay healthy and active through a...

A two-litre carton of milk weighs just under five pounds. A bag of dog food can weigh close to 50 pounds. Your squirming toddler is likely upwards of 30 pounds. Working out with two-pound pink dumbbells is not going to help you in these common ...

🌲Greg is drinking a beer that tastes like a pine forest and Sabrina makes a guest appearance. It's another fun night at the Isle of Sound studio!When it comes to fitness you've got to focus on the long game. Your first fitness goal is to...

Remember those curtsy lunges from a couple of weeks ago? They got 🌶 real fast! Kinda made the Bear Complex easy by comparison.We program accessory work as a complement to the WOD. Our goal is to improve overall fitness, work on weaknesse...

The CrossFit Open always starts with a workout that almost everyone can Rx. And then the ax comes down. By the second workout even the best in our gym find they have to scale.We all have weaknesses and the Open shines a big spotlight on ...

The 2025 Open was a lot of fun! Maybe not so much for planning umpteen weight changes, but overall, 44 awesome members had an amazing experience.Fiona is super stoked to be an old gal! She's officially in the Masters Open category of 55+...

It is a busy time of year at Grandriver CrossFit!  If you do CrossFit, you know that the end of February into March brings the CrossFit Open.  Listen to our message and find out when we'll return to the airwaves. Give our past po...

Fiona has been jonesing for mac and cheese. Must be the weather!Seasonal weight gain is a thing. We tend to crave heartier foods in the colder weather. We are also inclined to avoid going outside when the weather turns.In the late...

Greg is savouring a craft beer from Bench Brewery in Beamsville. This might be the only thing Greg consumes slowly! Fiona and I always take our time with our red wine.How you eat is just as important as what you ea...

😂Please forgive our French pronunciation! Fiona and Nyree have moved on to a French red wine after sipping some Scotch. Maybe not the best combination!We're following up the cold and flu season episode with the best ways to recover from ...

It's Robbie Burns Day at the Isle of Sound studio. We're toasting the legendary Scottish Bard with a wee dram!Cold and flu season is upon us. We're exploring some common old wives' remedies that aren't effective and some things that do ...

January can be a crap month! You've got "Quitter's Day" on the 10th, which is recognized as the day people give up on their New Year's Resolutions. That's followed by "Blue Monday" on the third Monday.Good times!When you are wor...

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 ta...

Fitness influencers are nothing new. Back in the day it was the fitness models and bodybuilders gracing the covers of Muscle & Fitness, Shape and Flex magazine.The ubiquitous nature of social media allows these influencers have a gr...

🎆🎇It's that time of year!While we're not ones for making New Year's resolutions, it is a time of year when people start thinking about making diet and fitness changes.On the final episode of 2024 we're talking about how making s...

😂😂CrossFit hang-up! Oh, we've got more than a few!Do you put your plates on backwards? Or do you need your collars to be the same? How about squatting inside the cage?We're talking about our hang-ups, quirky idiosyncrasies and f...

🎄Tis the season for yummy food!We're all about enjoying whatever you want this holiday season. Even if you consume an additional 7000 calories over the course of the next two weeks you'd maybe gain two extra pounds. It's not a big deal....

Are you taking a break from your fitness routine this holiday season? This is a bit of a hot topic at the Isle of Sound studio. There are a couple of ways to interpret taking a break. For us taking a break or breaking from the rout...

Fiona and I don't love rowing, but we do like it a lot more when we share the experience with our awesome members.Our 4th Annual Row-a-Thon saw six teams each row 21.1k in support of the Dunnville Hospital and Healthcare Foundation. We ...