How to Work Out When You're Injured: Train Smart, Stay Strong

When people think about getting fit, they often picture going all-out—hard workouts, long hours, and pushing to the limit every single day. But here’s the truth we teach at Ground Zero Fitness in Fairmont, WV: Consistency will always beat intensity. Every. Single. Time.

At 57 years old, Shannon had spent decades living a sedentary lifestyle. Work, stress, routines, and the busyness of life slowly took priority over his own well-being — something almost all of us can relate to. By the time he reached out to us, he wasn’t chasing aesthetics or a number on the scale… he just wanted to move without pain and be able to keep up with his grandkids

When it comes to understanding your health, stepping on a scale or relying on BMI barely scratches the surface.

In today’s fast-paced world, finding time to cook healthy meals every day can feel impossible. That’s where meal prepping comes in.

When people think of a gym, they often imagine rows of treadmills, loud music, and trainers shouting “go heavier!” 🚨 But at Ground Zero Fitness, we do things differently. Our mission isn’t to simply push you harder—it’s to help you move better, feel better, and live stronger for life.

Trying leaves the door open for excuses. Doing closes it.

Every year, millions of people promise that next year will be different. “I’ll start eating better after the holidays.” “I’ll get back to the gym in January.” “I’ll take my health seriously when things slow down.”

Every kid looks at their dad like he’s Superman.

If you’re a parent with kids in sports, your schedule probably looks like a NASCAR pit crew’s — fast, chaotic, and nonstop. Between practices, games, homework, and work, it can feel impossible to find time for yourself. But here’s the truth: taking care of your health doesn’t require endless hours — just consistency, commitment, and sometimes a little creativity.

When it comes to health and fitness, results don’t just happen by chance—they are built through consistent daily habits. The difference between people who see progress in their fitness journey and those who feel stuck often comes down to the basics: nutrition, hydration, recovery, and consistency.

One of the most powerful yet overlooked tools in fitness is logging your scores. Whether you’re tracking weights lifted 🏋️‍♂️, times on workouts ⏱️, or personal milestones 🎯, recording your results can completely change how you train. At Ground Zero Fitness in Fairmont, WV, we emphasize the importance of tracking because it drives progress, accountability, and motivation.

When it comes to health, you’re going to spend money one way or another. The real question is: do you want to invest upfront in prevention, or pay later for treatment?

When we constantly seek the easy path, we avoid the very challenges that keep us strong. We skip the heavy lifts, avoid pushing our lungs to breathe harder, and shy away from the awkwardness of trying something new. Our bodies and minds adapt quickly—if we only demand comfort, they’ll deliver less capacity. Muscles weaken, balance fades, and resilience slips away.

We’ve all seen it happen — a person starts making great progress in their health, fitness, and nutrition… then life shifts. A new milestone comes along, and suddenly, workouts get skipped, nutrition falls apart, and their progress stalls. It’s not because they don’t care anymore, but because new responsibilities or distractions quietly pull them away.

Most people are able—their body is capable of eating better, moving more, or lifting weights. Often, they’re even ready—they want to feel healthier, stronger, and more confident. But the sticking point is usually the middle one: willingness.

The problem with “never” is that it shuts the door completely. It doesn’t just express where you’re at today; it limits your future self too. It’s a final verdict on something you haven’t even allowed yourself to grow into yet.Instead, try saying: “Just not right now.”

Over the years, our gym has grown, evolved, and helped hundreds of individuals take control of their health. But as we reflected on who we are and what we truly stand for, we knew it was time for our brand to better reflect our mission and the deeper “why” behind everything we do.That’s why we rebranded

Falling off track doesn’t mean you failed. It means you’re human. Every single person who’s ever made lasting change has faced this exact moment. What separates those who succeed from those who don’t? They keep going.

If you put a single crab in a bucket, it will try to climb out. But if you put several crabs in the same bucket, as soon as one begins to escape, the others will pull it back down. None of them make it out, not because they can’t, but because they won’t let each other succeed.

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!