Bound Newsletter 11.7.2022
“Every human being…is defined by the conversation you have with yourself” - Dr. Robert Cywes
In this interview at the Symposium for Metabolic Health in San Diego, California, Mike Giardina and Dr. Robert Cywes discuss self-speak and self-affirmation when initiating and maintaining healthy behaviors. Dr. Cywes explains the importance of the locus of validation — which means when you do things you’re proud of, they are internalized and self-affirming. When we act in this manner, no one else’s opinion matters. This is how we provide ourselves with internal validation, allowing ourselves to be proud of our efforts versus solely focusing on the results.
When only focusing on results, we tend to compete to meet someone else’s standards — meaning you’re never good enough. This is external validation, and it forces you to outsource your sense of self and look for affirmation from others. It isn’t about what you show other people. It’s about how the effort makes you feel, explains Dr. Cywes. That’s internal validation.
Dr. Cywes takes this explanation of locus of validation to nutrition. He explains how snacking on carbohydrates is like using drugs. The carbs are the external validation and provide an instant high, which is then followed by guilt and remorse when the eating is over. With his patients, he substitutes this external validation with four pillars of emotional control: physical activity, human connection, creative arts, and spirituality/meditation. Instead of self-medicating with addictive foods, it can be helpful to consciously choose to do something that requires effort. He uses this same approach when a patient has a bad day, or “falls off the wagon”. The only addition, explains Dr. Cywes, is that this time, it should be done alone. Getting back on track with a walk, workout, or meditation alone helps restore self-affirmation. Dr. Cywes finishes by explaining that we are always students, no matter our level of expertise. We are on a journey that never ends, but there are milestones along the way to keep us on track. It’s about how well you sustain healthy habits over the long term, not how well you do on any one day. When you go astray, you can get back on this path — but make sure you are doing it for yourself.
Bragging Board & PRs
Curtis Ayers - Pr’d Nate
Kyle Rice - Pr’d Nate
*I’m sure there were other PRs but some members need to write it on the board :|
Heidi Roberson and Lee Crase, and New member / Fire Fighter for Marietta Jamie Durocher; attended the Marietta Fire Fitness Challenge this past weekend. Looked like a great event!
Upcoming Schedule change for Thanksgiving Week | Events
Monday-Wednesday Regular Schedule
Thursday - 8 am class
Friday - 9 & 10 am class only
Saturday - 10 am Class
Sunday - No Barbell Class
Events:
November 19th - Cumming Strength and Fitness Turkey day Challenge
December 10th - Lift for a Gift at CrossFit Bound from 8-11 am
Weightlifting in the snatch and clean and jerk followed by a CrossFit workout. Entry is a child’s gift to donate!
Journal Article of the Week - The Scoop and 2nd Pull of the Snatch by Greg Glassman
“The Olympic lifts are complex compound movements, but we can drill down to one little piece of the lifts that is generating most of the speed-strength – the second pull.”
Watching and listening to our coaches I see our members and almost everyone struggles with the scoop and 2nd pull of the snatch and clean. This week’s article is from 2005 and was a resource for me when I was learning the skill of Olympic lifting. Glassman does a beautiful job breaking down the scoop and 2nd pull to understand and transfer over to your own lifting.
New Members:
Kevin Allan
Jeremy Readen
Adam Kangiser
This Weeks Workouts:
Monday: Olympic Skill - The Snatch | AMRAP of Wall Balls and Overhead Walking Lunges
Tuesday: Gymnastics Skill - Ring Muscle Up Skill Transfer Exercises | Monostructural + Gymnastics
Wednesday: Strength - Back Squat 8RM | Power Snatch + Wall Walks + Echo Bike Conditioning
Thursday: Olympic Skill - The Power Clean and Jerk | Strongman Work - Holds, drags, carries
Friday: Veterans Day - “31 Heroes” Partner Wod | Gymnastics Skill - Handstand Skill Transfer Exercises
Saturday: *continuing Hero Wod - “Kev” Partner Wod with Deadlifts + Burpees + BMU + Barbell Carries
Sunday: Barbell Class at 9am
BPs List:
The list is short today with just one podcast. This is a great podcast going into detail about the importance of breathing specifically nasal breathing. Following this current cycle, we will be implementing nasal breathing workouts to increase our breathing efficiency and aerobic capacity.
The Forgotten Power of Breath and How to Use it to Radically Transform Your Health with James Nestor
on the Dhru Purohit Podcast
“There is nothing more essential to our health and well-being than breathing, yet as a species, humans have lost the ability to breathe correctly, a fact that comes with serious consequences. Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance, rejuvenate internal organs, halt snoring, asthma, and autoimmune disease, and even straighten scoliotic spines.
On today’s mini-episode, Dhru sits down with James Nestor to talk about the forgotten power of breathing and how we can tap into it to dramatically improve how we feel.”
