At BayWay CrossFit, we believe fitness is about more than just heavy lifts and fast times.It’s about showing up—especially when you don’t feel like it. That quiet act of discipline? That’s the true strength we’re after. Whether your goal is to get fit, lose weight, build muscle, or simply stay consistent, the biggest challenge most people face isn’t the workout.It’s walking through the door.And when you do that—especially on the hard days—you’re winning in ways most people never see. Fitness Motivation Isn’t the Key—Consistency Is Most people looking for a CrossFit gym near me or a Baytown fitness program think they need motivation to get started.But what they really need is consistency. Motivation fades. Life gets messy. Work piles up. Kids need attention. Sleep gets cut short. And suddenly, your perfect plan for the gym goes out the window. But when you show up anyway—when you train on the days you don’t feel ready—you’re...

If you’ve been in the gym long enough, you’ve probably heard the phrase “below parallel” tossed around when talking about squats. But what does it actually mean—and more importantly, why should you care? At BayWay CrossFit, we emphasize quality movement. And when it comes to squats, one of the biggest game-changers for your fitness goals—whether you’re chasing muscle growth, fat loss, or better joint health—is making sure you’re squatting below parallel correctly and consistently. What Does “Below Parallel” Mean? Squatting below parallel means your hip crease drops below the top of your knees at the bottom of your squat. It’s a full range of motion squat, as opposed to stopping short (a partial squat). While some folks avoid going deep due to old injuries or bad habits, training to squat below parallel with proper mechanics can actually improve those very issues over time. 1. Strength Gains That Translate to Real Life When you squat below parallel, you recruit more muscle fibers,...

If you’re looking for fitness motivation, workout mindset advice, or simply want to understand why some days in the gym feel off — this blog is for you. In this week’s episode of the Ranting with Rich podcast, I talk about a concept that has helped me stay consistent in the gym, push through tough days, and see long-term results. It’s called The Law of Thirds, and it’s a mindset strategy used by elite athletes — including Olympians — to stay grounded during intense training cycles. 👉 Listen now: The Law of Thirds – Ranting with Rich What Is the Law of Thirds in Fitness? The Law of Thirds is a powerful way to shift your mindset around workout performance and effort. It breaks down like this: One-third of your workouts will feel amazing.You’re hitting personal bests, your energy is high, and everything clicks. These are the high-performance days we all love. One-third will feel average.These...

If you’ve ever searched “how to eat healthy” or “nutrition tips for beginners,” you already know how overwhelming nutrition advice can be. At BayWay CrossFit in Baytown, we like to keep things simple, effective, and doable — because the best plan is the one you’ll actually stick to. Whether your goal is fat loss, muscle gain, or more energy, here’s a no-stress guide to simple nutrition that works with your training, not against it. 1. Focus on Protein with Every Meal If you’re training at a CrossFit gym or doing any kind of strength work, protein intake is essential. It helps rebuild muscle, burn fat, and keep you satisfied throughout the day. Good protein sources: Chicken breast or thighs Ground beef or turkey Salmon and tuna Eggs and egg whites Protein shakes (especially post-workout) 👉 Nutrition coaching tip: Aim for 1 palm-sized serving of protein at every meal. It’s one of the easiest ways to improve your body...

When you eat protein—whether it’s chicken, eggs, Greek yogurt, or a protein shake—your body breaks it down into smaller units called amino acids. These amino acids are the building blocks of muscle tissue and play a crucial role in everything from repairing cells to regulating hormones and supporting immune function. But here’s the catch: your body can’t store amino acids the same way it stores carbs or fat. That means if you eat all your protein in one sitting, your body uses what it can and the rest goes to waste. To make the most of it, you need to spread protein intake out over the course of the day. Why Spacing Out Protein Intake Matters Research shows that consuming protein evenly—every 3–4 hours—provides a steady supply of amino acids to your muscles and tissues. This promotes better muscle recovery, improved performance, and a more efficient metabolism. If you’re someone who hits the gym hard but struggles...