MEMBER SPOTLIGHT: ASHLEY

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.

Katie started with a 6 week challenge attending 3 classes a week and focused on getting enough protein.

A: My first impression was this is going to be hard.

A: My first bright spot was realizing the benefit of CrossFit on my mobility.

A: Walking into the gym for the first time I was very intimidated by the rig and the idea of doing any sort of lifts with a barbell.

Chris started CrossFit in September of 2020 but she was interested long before. We emailed for over 6 months before she stepped in our doors and now she is a huge part of the 6:00 am class.

I love that I never have to figure out what to do at the gym and I love that every single person is working at max capacity during each workout.

A: The people great group Why do I come back?

ACCESSORY AND SKILL WORK THAT DIRECTLY TRANSLATES TO STRENGTH GAINS AND LONG-TERM HEALTH You hear this in class repeatedly, but without the appropriate strength to do strict movements, we should not be worrying about advanced kipping movements.

Nobody knew me when I showed up for my first open workout, but Jeff and Sarah built this amazing community of people that welcomed me like I had been training there for years.

I was going to meet Devan for the first time and remember looking around and thinking I was wasting his time because there was no way I could do this.

We realized that doesnt work for everyone so we started to look for better options, which led us to habit based nutrition coaching.

Q: Why did you choose my gym in the first place?

You want a better life the first step is coming through our door.

Home workouts can definitely save time, but only those disciplined enough will stick with a routine.

I spent hours watching videos on how to run plumbing, tie in drains, which shower was better for our space.

How to squat Start with your feet shoulder width apart, chest up, and shoulders back Next, hips move back and down to initiate the squat Knees track inline with toes Keep your chest up and heels down Hips go below the knees Squatting is really that simple, however its not that easy for most.

First rep is good!

Bonus: We offer the chance to work one on one with a personal coach or in a group setting.

And you do need one essential supplement: Smiles Supplement With Smiles—and Support You really cant start a fitness program without smiles.

These goals may be: •save💰 •spend more time with your family •lose weight •hit a new PR🏋️ These goals need an action plan with a deadline.

Our Fat-Loss Program So how do you use fitness to reduce body fat and build muscle?

The five steps are: Assess your fitness level Design your program Assemble the necessary equipment Get started Monitor your progress Were not going to argue with the Mayo Clinic!

All of these and so much more keep me coming back.

A: Crossfit is a family and you will love it.

I also love watching others progress into doing things they werent able to do prior and seeing their face light up when they do it.

First reason we rarely see the bench press in our programming, its not practical to everyday physical activity.

Now lets see how easy it is to gain that 100 calories with a few examples: 112 of a pint of Ben and Jerrys 910 Reeses cup 13 slice of pizza 2 oreos 8 oz of soda 23 M&Ms 9 chips 1 tablespoon of peanut butter 13 McDonalds cheeseburger Lets be honest, we dont stop at 112 when theres 1112 left.