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Since she started with us in October, Loni has truly exemplified what it means to commit to personal progress. In just a short time, she’s attended an impressive 137 classes! Despite juggling a full-time job and raising two kids, Loni never misses a chance to hit the gym. Her dedication is paying off big time, as she’s recently hit personal records in multiple lifts and continues to see improvement across the board. Her secret? It’s no secret, just her unwavering consistency in each session. I always preach consistency trumps intensity, and Loni is proof of that. A standout moment for me was during the open when Loni completed workout 24.1 RX’d under the time cap, showcasing her incredible progress just five months into her journey. Loni, keep kicking ass! – Richard Loni O. Athlete Spotlight When did you start CrossFit/BWCF? October 2023 How was your first workout/experience at BWCF? I...
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Whey protein is one of the most well-studied supplements in the fitness industry, and if you’ve been around the gym, you’ve likely heard of it or even used it yourself. Despite its popularity, many still overlook its critical role in post-workout recovery. Here’s why incorporating whey protein, particularly whey protein isolate, into your routine is essential. Whey protein is a derivative of the cheese-making process. Once milk is curdled, the liquid whey is separated, filtered, and dried into a powder. This supplement contains all the essential branch-chain amino acids necessary for muscle repair and growth. It’s a perfect choice for your post-workout shake. Exercising, especially resistance training, is catabolic; it breaks down muscle. Consuming whey protein post-workout quickly switches your body from this state of breakdown to a state of building and repairing muscle. This rapid transition is vital for effective recovery and muscle growth. While often stereotyped as a...
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Life in 2021/2022 felt insurmountable. Like many, my struggles were mainly of my own making, a series of decisions that led me down a path I hadn’t intended to travel. I lost sight of who I was and, in the process, let myself go. This isn’t a unique story; it’s a human one. Yet, acknowledging that didn’t make the experience any less daunting.

Taking that initial photograph wasn’t about vanity or self-pity. It was a promise, a reminder of where I refused to stay. It marked the beginning of a relentless quest not just for physical transformation but for a total overhaul.

The journey was anything but linear. It was punctuated with highs and lows, moments of unwavering dedication in the gym and the kitchen, and periods of relapse into old habits. Yet, each setback was a setup for a comeback.

BayWay CrossFit isn’t just a gym; it really is a sanctuary for me. Here, I am surrounded by positive people who believe in me, reminding me of my worth. Without that, my journey may never have started. 

Although I’ve always done CrossFit, and BayWay CrossFit has always been the best, I wanted to add something to my routine to be sure the monotony didn’t hit while on this comeback. So I started jiujitsu. Practicing two challenging disciplines like, CrossFit and jiujitsu, turned every day into an opportunity for small victories. Even on days that seemed tough, finishing a session meant I had won. It was proof of my progress, both mentally and physically. This combination kept my workouts exciting and my mind sharp, transforming my daily routine into anything but routine. More than just shaping my body, it strengthened my mental health, pushed away the darkness, and filled each day with a sense of achievement.

Reflecting on the person I was in 2021/2022 a shell of my potential, unhappy and broken, it’s almost surreal to confront the person I’ve become by 2024. This transformation journey underscores a vital life lesson: no matter how deep the abyss is, there’s always a way out. The climb may be taxing, fraught with obstacles and moments of despair, but it’s unequivocally possible.

This story isn’t just about losing weight or gaining muscle; it’s a testament to the indomitable human spirit. It’s a reminder that we are all works in progress, capable of rewriting our stories, reshaping our futures, and reclaiming who we thought we were and who we thought we could be.

To those who find themselves in the throes of their own battles, remember: transformation is within your grasp. It demands resilience, patience, and a relentless commitment to yourself. 

At Bayway CrossFit, we’re more than just a gym; we’re a community of survivors, dreamers, and warriors. Your transformation story is waiting to be written. Are you ready to take the first step?

https://baywaycrossfit.com/get-started
This story isn't just about losing weight or gaining muscle; it's a testament to the indomitable human spirit. It's a reminder that we are all works in progress, capable of rewriting our stories, reshaping our futures, and reclaiming who we thought we were and who we thought we could be.
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How to Take Charge of Your Well-being Life is hectic. I get it. I’ve got two amazing kids, a supportive partner, and a demanding full-time job of running a gym that makes finding a moment alone feel like a luxury. Maybe you can relate. Take Sara, for instance, juggling two kids, a spouse, and a demanding job. Or Jeff, the hardworking lawyer is burning the midnight oil to provide for his family. And then there’s Jon, tirelessly caring for elderly parents, shuttling them to doctors’ appointments and checking in regularly. But here’s the thing – we all have time amidst the chaos. We just need to claim it. I’ve been thinking about self-care lately, inspired by the wisdom of airlines. You know the drill on the plane – when turbulence hits, the masks drop, and you’re supposed to secure your mask before assisting others. It’s a metaphor for life. If...
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Navigating the waves of inflation and recession has become a regular part of our daily conversations. Money is tight, and the escalating prices at the grocery store certainly don’t help. It got me thinking: Is there a way to outsmart inflation and still afford healthy food? Absolutely! Here’s a trick I’ve found to save some bucks: compare prices on your essential items. It’s easy to fall into the routine of visiting the same store and grabbing the usual items without glancing at the price tags. But guess what? There’s a surprising amount of variation even among stores just a stone’s throw away. Look at this little comparison I made using online shopping systems from two nearby stores. The distance between them is negligible – about a five-minute bike ride or a two-minute car drive – so the extra time and fuel for a second stop are minimal. ItemStore 1 (Mega...
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In the realm of fitness, where physical prowess and mental resilience intersect, CrossFit stands tall as an embodiment of perseverance and self-discovery. Oprah Winfrey once said, “Every time you state what you want or believe, you’re the first to hear it. It’s a message to you and others about what you think is possible. Don’t put a ceiling on yourself.” In this blog, we delve into the transformative power of CrossFit and how it enables you to demolish limitations, raising your personal ceiling to new heights. CrossFit is renowned for its demanding workouts, testing your physical and mental boundaries every time you step into the gym. But therein lies the magic: it’s in the moments when you conquer what you once believed was impossible that you truly grow. Each day at BayWay CrossFit presents you with an opportunity to embrace these challenges head-on and rewrite your story of what is...
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In our daily lives, we often encounter either easy or challenging situations. From the simplest tasks to more complex endeavors, the impact of these experiences on our mind and body can be profound. With us, we understand the transformative effects of pushing ourselves to the limit and embracing challenges head-on. This blog post delves into the incredible benefits of completing challenging workouts and explores how they positively influence our mental and physical well-being. For myself, and many others, anxiety can be a persistent and debilitating force, but over the years, engaging in demanding physical activities has been a powerful antidote. When we face a challenging workout, we confront our fears and doubts head-on. As we push through the discomfort and accomplish what we once thought was impossible, we develop a newfound sense of confidence. Regularly challenging ourselves in the gym allows us to build resilience, teaching us to handle difficulties...
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In the world of exercise, we understand nutrition’s significance in achieving optimal performance and overall well-being. While there are countless dietary approaches, one principle remains constant: consuming whole foods. In this blog, we will delve into the concept of calorically dense foods and their benefits and provide practical tips on navigating the grocery store to find these nutritional powerhouses. Understanding Calorically Dense Foods: Calorically dense foods provide a high amount of calories relative to their weight or volume. These foods contain essential nutrients, including proteins, healthy fats, vitamins, and minerals. Consuming more calorically dense foods into your diet can benefit anyone looking for results in their exercise program. They do not only help with energy to support your exercise and burn fat, but they also support muscle repair and recovery too. Benefits of Calorically Dense Foods: 1. Sustained Energy Levels: Calorically dense foods, such as meat, vegetables, nuts, seeds, and...
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At BayWay CrossFit we believe in the transformative power of resistance training. One question we hear all the time is, “Will lifting weights make me bulky?” The short answer is no, it won’t, but let’s dive deeper into this topic. Resistance training builds lean muscle, which is essential for overall health and fitness. Contrary to popular belief, building lean muscle is not the same as bulking up. In fact, to burn fat, you must be building lean muscle. The more muscle you have, the more calories you burn at rest, which means you’ll be able to achieve a leaner physique. To build a significant amount of muscle, you would have to consume a lot of calories. This means you would have to be in a caloric surplus, which is not ideal if you’re trying to lose weight. To put it into perspective, most bodybuilders consume up to 4,000-6,000 calories a...
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WHAT IS IT? This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day — without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results.  It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies each day) with a protein target.  By setting a target on these underrepresented items in most diets, the overall quantity is reduced as well as a more even macronutrient balance is achieved. In addition, points are awarded for working out AND achieving enough sleep – an important and overlooked aspect to one’s goals. Therefore, the Lazy Macros Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall health. Here’s a one-sheet with all the rules and scoring details. DATES...
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