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...

At BayWay CrossFit, we’re all about getting stronger, moving better, and staying healthy for the long haul. But there’s one thing many people overlook that could be sabotaging their performance and recovery…Your shoes. If you’re training consistently—3 or more days a week—your workout shoes are breaking down faster than you think. Those box jumps, sled pushes, and squats all take a toll on your gear, and worn-out shoes can lead to poor mechanics, increased risk of injury, and slower progress. Here’s the truth: You should be replacing your workout shoes every 3 months. Why It Matters Over time, the support and cushioning in your shoes begin to break down. Even if they look okay on the outside, the sole and structure inside are likely compromised—especially if you’re training hard. That can lead to: Knee or hip discomfort Ankle instability Reduced grip on lifts or runs Slower recovery due to poor shock absorption Think...

If there’s one truth we’ve seen time and time again at BayWay CrossFit, it’s this: the people who succeed aren’t the fittest or the fastest—they’re the ones who keep showing up. Life gets busy. Work gets stressful. Kids get sick. And sometimes, the couch looks more appealing than the rig. But progress doesn’t come from waiting for the perfect moment—it comes from stacking imperfect days and showing up anyway. Here’s What Happens When You Keep Showing Up: 1. You Build Mental GritEvery time you walk through the doors—even when you’re tired, sore, or just not feeling it—you’re training more than your muscles. You’re building resilience. That mindset spills over into your relationships, your work, and how you handle life’s curveballs. 2. You Stay ConnectedAt BayWay, we’re not just reps and sweat—we’re a community. When you show up, your crew notices. They cheer you on. They push you. They remind you that...