Crabs in a Bucket: Why Some People Pull You Down When You’re Trying to Rise Up

Leadership of Marion County is an incredible program. It’s designed to develop leaders, connect changemakers, and make a lasting impact in our community. I was honored to be accepted — and excited to participate.But a few months into the 8-month program, something didn’t feel right.The opportunity was great…But it wasn’t aligned with my number one core value: fatherhood.

Imagine this: instead of putting it off again… you started today.What would change by the end of the year?

We all want change — to feel stronger 💪, look better, have more energy ⚡, and live a healthier life. We set goals, get motivated, maybe even buy new gym gear or meal prep containers. But then comes the moment we often avoid: the actual work.

My grandma wasn’t active. She didn’t prioritize her health. She’d go through the McDonald’s drive-thru 2–3 times a day. It was normal. It was convenient. It was what she was used to. And for a while, it probably felt like it didn’t matter.But choices compound.

It’s not just about showing up for a workout here and there. Real change comes from consistently taking care of your body inside and out. If you want real results, you’ve got to address these four pillars: consistency, nutrition, sleep, and stress.

Here’s the truth: Doctors are human, and humans make mistakes.They’re doing their best with the information they have, but sometimes their advice is based on outdated research, general caution, or a misunderstanding of what exercise actually means.

No two people are the same—so why should your workout be?At CrossFit CTRL, we believe that personal training should be exactly that—personal. Whether you’re working around an old injury, chasing a specific goal, or just getting started on your fitness journey, your plan should be built for you—not copied from someone else’s.Your body. Your pace. Your progress. Your results.

Starting a new fitness routine can feel exciting—and intimidating. Whether it’s your first workout ever or you're just getting back after a long break, one of the biggest obstacles people face is pain. Not soreness from effort—that’s normal—but the kind of pain that comes from pushing too hard, too fast, and trying to keep up with others instead of meeting yourself where you are.

On July 19th, we’re hosting Rhett’s 3rd Annual Marathon Row, a powerful community-driven event to raise awareness and funds for children fighting a rare and devastating genetic disease: Ataxia-Telangiectasia (A-T).

West Virginia consistently ranks among the unhealthiest states in the U.S.—and not because we lack heart or grit. The problem lies in years of limited access to fitness education, nutrition guidance, and sustainable habits.

The Clock Is Ticking: If You’re Unhappy, Where Will You Be in Five Years?

When it comes to building muscle, losing fat, or just staying healthy, protein is king. But not all proteins are created equal—and how fast your body digests them plays a big role in your results.At CrossFit CTRL here in Fairmont, we see a lot of confusion about what types of protein to use, when to use them, and how much you actually need. That’s where understanding fast vs. slow digesting protein can help you fuel smarter and recover better.

Your health isn't a 6-week challenge or something you can check off a to-do list. It's a lifelong maintenance plan—something you build and nurture for the rest of your life.

When life is full—work, kids, errands—it’s easy to say, “I’ll get to the gym next week.” But let’s be honest: that “next week” can turn into months, even years. And what many people in Fairmont don’t realize is this:The cost of doing nothing adds up—and fast.

Motherhood changes everything—and your body is no exception. From sleepless nights to new routines, it’s easy to put your own health on the back burner. But here’s the good news: you deserve to feel strong, healthy, and confident again, and your fitness journey can start right here in Fairmont, WV.

Looking for a healthy, engaging, and energetic way for your kids to spend the summer? The CrossFit CTRL Kids Summer Camp in Fairmont, WV is back—and it’s better than ever! Designed for kids aged 7–12, this camp combines fitness, fun, and foundational movement in a supportive, playful environment.

Last January, Fairmont was blanketed in a heavy snowstorm. Streets were slick, porches icy, and the risk of slips and falls loomed large. For Patricia, a vibrant 69-year-old retiree and grandmother of four, it was just another chilly morning—until she stepped outside to grab her newspaper and slipped on her snow-covered porch.It could have been a tragic day. But instead of a trip to the ER, Patricia stood up, brushed off the snow, and walked back inside without a scratch. No fractures, no sprains—just a startling reminder of how her commitment to functional fitness had quite literally saved her.

Summer is a season full of social events—cookouts, camping trips, lake days, weddings, vacations, and spontaneous nights out with friends. And while those moments bring memories, they often come with something else too: alcohol. 🍻Whether it’s a cold beer after mowing the lawn or a cocktail by the pool, alcohol tends to sneak its way into summer plans. But if you're working toward fitness, fat loss, better sleep, or just feeling more energized, it's important to understand both the effects and affects of alcohol on your health and performance—and learn how to manage it mindfully.

Have you ever found yourself stuck in the same loop? You're not alone. So many parents and busy adults in Fairmont go through this very pattern. The good news? You can break the cycle—and it starts with changing your approach, not your willpower.

Let’s be honest—starting (or restarting) an exercise routine can feel intimidating. Maybe you’ve tried before and stopped. Maybe you’re not sure what to do. Maybe you're just tired and stretched thin already.But here’s the truth: you don’t need to be perfect, you just need to move

Eating healthy doesn’t have to be confusing. You don’t need to cut out all your favorite foods or follow a strict meal plan to see results.

You don’t have to overhaul your whole life. You just need to take the first step.

We don’t rise to the level of our expectations, we fall to the level of our training.

In fitness and in life, one of the biggest mindset traps we fall into is comparison. We scroll through social media, we glance around the gym, and we quietly wonder why our bodies don’t look like “theirs.”

Most people think their metabolism is “broken.” The truth? It’s not broken—it’s just not working for you yet.

The Two Things That Destroy Results: Ego and Lack of Confidence

The truth is, trying to lose weight on your own is HARD.Without a clear plan, the right habits, and real accountability, it's easy to spin your wheels without getting results.

Being a parent means juggling responsibilities — from packing lunches and helping with homework to attending school events and managing the chaos of everyday life.

A year ago, Justin was told something that changed his life — he had Type 2 Diabetes with an A1C of 7.2. Like many people, this diagnosis was a wake-up call. But instead of giving up or accepting it as his new reality, Justin got to work.

The Benefits of Brazilian Jiu-Jitsu: Why It’s More Than Just Self-Defense

Struggling with consistency in your fitness routine? This blog reminds readers that doing something—even a scaled workout or light movement—is always better than doing nothing.

There are a few key reasons why most people dont make it past six weeks: Lack of a Clear Plan – Many people jump into fitness without a strategy.

Conclusion: One Hour of CrossFit = Maximum Results One hour in a CrossFit class isnt just a workout—its an expertly designed system that optimizes strength, conditioning, mobility, and skill development in a short, effective timeframe.

And if youre regularly canceling your fitness appointments, its time to take a closer look at why this might be happening and why its so important to change.

Leverage CrossFit CTRLs At-Home Workouts To help our members stay consistent, CrossFit CTRL provides daily at-home workouts 🏠 tailored to be effective without the need for gym equipment.

Instead, imagine creating habits that support your health and fitness for life—not just for the first two weeks of the year.

Because change is hard, were going to support you with coaching and a peer group like only CrossFit CTRL can.

The secret to staying consistent and making sustainable progress often lies in one simple change: having a trainer to guide you.

Plan Meal Prep Around a Core Ingredient 🍗🍳🍚 Pick a versatile main ingredient to build meals around: Chicken : Use it for tacos 🌮, pasta 🍝, or salads 🥗.

Adding a session in our infrared sauna to your post-workout routine can leave you feeling rejuvenated, relaxed, and ready to tackle winter head-on.

While it might feel easier to let your fitness routine slide until the new year, staying consistent during the holiday months can set you up for success and keep you feeling your best.

Plus, staying active can reduce stress and boost your energy levels, helping you enjoy the holiday season even more.

Whether youre new to this read our Couch to CrossFit blog HERE , looking to regain strength after an injury, find balance with a new job, or build endurance to keep up with the kids, weve got your back.

80 Store 1 Bone-in chicken thighs 755 g to obtain 500 g edible portion $5.

Heres how you can make time for your health—even when your schedule seems packed to the brim: 1.

🎉 No matter your age or fitness level, CrossFit is designed to be adaptable, making it the perfect workout for individuals over 60 who want to stay active, healthy, and strong.

💼 With our comprehensive fitness and recovery programs , were here to support you every step of the way: Custom Nutrition Plans to fuel your body right Tailored Fitness Programs that fit your lifestyle and goals Recovery Services to help you bounce back faster A welcoming, supportive community that holds you accountable 🤝 Final Thoughts: Your Reset Starts Today!

Starting a CrossFit routine can feel overwhelming, but were here to help you take that first step—from the couch to CrossFit!

My first two classes were really tough.

Thats why weve designed the CTRL Prime program—a specialized workout experience to help adults over 50 build strength, maintain health, and live life to the fullest.

🏃‍♀️ In one motion, jump your feet back toward your hands, landing in a squat position.

Benefits of Fasted Exercise Increased Fat Burning Exercising in a fasted state forces your body to rely on fat stores for energy, especially during low-to-moderate-intensity exercise.

If youre a part of a CrossFit community, where strength, endurance, and overall functional fitness are key, tracking muscle mass and body fat percentage can be especially motivating.

For those who fear becoming bulky, rest assured that unless you are purposefully eating in a significant caloric surplus with an excess of protein and carbohydrates, your body will not build substantial muscle mass.

I have been coaching for over a decade, working with athletes in CrossFit, Strongman, boxing, and Brazilian Jiu-Jitsu.

Join the Best Gym and Start Making Your Own Luck CLICK HERE to book an intro If youre looking for a way to take control of your health and start making your own luck, consider joining the best gym in town.

Whether youre looking to improve joint health with collagen, support heart and brain function with omega-3s, boost your vitamin D levels, or fuel your muscles with protein and creatine, integrating these supplements into your routine can help you achieve your goals faster.

Conclusion To succeed in your fitness journey, focus on these three keys: hitting your protein and calorie goals, training consistently with CrossFit, and incorporating daily movement through walking.

Making a Difference The funds raised during Rhetts Marathon Row will go directly to the AT Childrens Project, supporting research and efforts to find a cure for Ataxia-Telangiectasia.

Creating a Health Legacy at the Best Gym I am proud to share my health journey with my family and the incredible community at CrossFit CTRL.

We are thrilled to celebrate an incredible milestone achieved by one of our dedicated members, James Blosser, who has officially completed 500 classes at CrossFit CTRL!

But what sets people apart isnt their struggles, its their capacity to handle these struggles.

Because time is going to pass no matter how much you want to slow it down.

They really do care and want to help.

The key to longevity looks like this: Eat a whole foods diet of meat, veggies, fruit, low starch, and no sugar Eat to support exercise but not excess body fat Exercise 5-6 times per week Drink 12oz of water per lb of bodyweight per day Sleep 7+ Hours There are more things you can do to better your health, but these are the requirements.

If I have two athletes, one that wants to go Rx every workout despite hitting the intended stimulus, and another athlete that modifies to get as close to Rx as possible while preserving the intended stimulus, the second athlete will pass the first athlete with time.

A: My kids, I want to be active for them and show them what it means to be healthy as an adult.

When we start a new habit, whether a new exercise routine, a diet change, or a new hobby, it takes time to see the results.

CrossFit CTRL has people of all different skill levels, ages, etc.

We dont skip work for these things?

Having a fun and motivating environment is a HUGE factor in staying motivated and coming back.

A: At first, it can seem overwhelming with no prior experience in a CrossFit gym with lots of new movements and not knowing all the terminology.

After you have created your destination you will need to create bus stops along the way and give yourself an actionable plan on how to get from your starting point to your first bus stop.

Most of the things found in the book were good reminders to get my morning routine more dialed in and not to waste time on small things.

7 to 1 gram of protein per pound of body weight per day depending on activity level.

My gym anxiety has improved a lot since my first class.

A: Maybe an odd one but was an intense workout last year with A LOT of burpees.

Its a hypothetical situation, you will have to keep your current vehicle for the rest of your life.

Not much has changed 😁 Q: What was your first bright spot?

Weight-Loss Habit 2: Focus on Vegetables and Lean Protein Improving your diet can be very simple.

A: This is intense!

We would like to congratulate Coach Matt Morales on earning his Level 2 CrossFit Certification!

The short answer: if youve never worked out before, some mild muscle soreness is likely, but a fitness professional can help you ease into a program so you arent overly sore.

Q: What was your first impression?

A: The first month I was in the Committed Club.

This months committed club includes: Patricia Haught 23 Matt Walker 22 Whitney Bland 21 Jazmin King 21 Lindsey Weese 18 Jay Puccio 17 Jason Smith 17 Rebecca Ruckle 17 Chris Stempien 17 Aaron Johnston 15 Heather Blosser 15 Jacob Mahood 15 Katie Austin 14 Greg Raber 13 Tanya Devine 13 Tom Sloan 13 Sarah Brown 12 Andrew Kisamore 12 Amber Tennant 12 Katie Cox 12 Congrats to Chris for winning this months drawing!

If we can get into the rhythm of going to bed at the same time everyday we can greatly improve our quality of sleep.

However, we still hear people say I need to be in shape before I start.

Here are some answers to questions we asked Matt -- Q: What is your favorite thing to do in West Virginia?

A: I love the team environment.

A: Seeing and being stoked for people getting their first rope climbs--and then realizing that I am close,as soon as I get past that fear of not being able to get back down.

A: A lot of people!

There are a variety of health benefits to taking fish oil including: Improve heart health Can help with cognitive function Support healthy bones and joints Can improve sleep quality Beneficial for infant and child development Supports healthy hair, skin, and nails The heart health benefits are one of the more common reasons why people take fish oil supplements.

When creating these goals we need 3 things: The goal must be concise and specific The goal must be expressed in a positive way The must include a time frame that is challenging yet realistic and achievable The goal must be concise and specific Example: I want to complete 10 push ups in a single set.

Especially lifting any type of weight above my head.

I love that every workout is for everyone.

Q: What do you love most about CrossFit CTRL?

A: The people I get to meet and workout with Q: What is one fitness goal you have in the coming year?

A: My first impression of crossfit when I first started in morgantown was that I was terrified.

A: I would say my first workout there and being able to workout beside my wife.