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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

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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 diet solution that worked for him he shared it in a pamphlet called Letter on Corpulence, Addressed to the Public. His book consisted of his personal story along with a "can eat" and "can't eat" list. Sound familiar? Here we are over 160 years later and the format is still the same.

We're taking a bit of a deep dive on the whole diet book thing and why you should save your money.

#fitness #nutrition #healthyhabits #dunnville #eatrealfood #crossfit #health

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

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

🥃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 burning muscles and being out of breath feels is uncomfortable, but this is progress pain. Acute discomfort is a sign of potential injury. Listen to your body and your coach!

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

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

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 alternatives are ultra-processed foods that are marketed as healthy. According to a recent McMaster study, even these foods are problematic.

We're digging into this latest study! Take a listen.

https://www.cbc.ca/news/canada/hamilton/ultra-processed-foods-1.7529106

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

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

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 all the stages of life.

Being a beginner means that every workout is a new adventure. With small, coach-led classes you get personalized exercise recommendations to accommodate injuries and mobility issues. That's what keeps you moving toward your fitness goals.

We've got the wine, the beer and the Greg-isms! 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

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

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 life situations.

CrossFit, and by extension, lifting heavy, is all about functional fitness. Our goal is to be strong enough to take on everyday tasks with ease. We get into why functional fitness is the key to being strong throughout your entire life.

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

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

🌲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 be consistent with your workouts for weeks and then months. Don't worry about what the workout is; focus on showing up.

If you are looking for big gains (or losses) in the short term you are going to be disappointed. Focusing on small wins, like hitting the gym three times per week, or lifting a little more than last time, keeps you motivated.

Focusing on 1% better every day - consistently - yields lasting results.

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

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

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 weaknesses and add variety to the workout.

Take a listen as we talk about which types of accessory exercises we like to program and why we use them.

Got a favourite accessory exercise? Let us know!

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