Bound Newsletter 12.15.2024
Congratulations to the big guy - Kalob
Kalob pulled a easy 605lb Deadlift this past week.
Happiness Through Discipline: The Unexpected Path to Joy
When most people think about happiness, they envision moments of carefree relaxation or spontaneous fun. Rarely does discipline come to mind as a source of joy. Discipline, after all, is often associated with sacrifice, effort, and delayed gratification. Yet, there is a deep and lasting happiness that stems from the structure and purpose that discipline provides. It’s not just about achieving your goals—it’s about becoming the person you aspire to be.
The Link Between Discipline and Freedom
Jocko Willink, a former Navy SEAL, famously said, "Discipline equals freedom." At first, this might sound counterintuitive. How can following a regimented schedule or sticking to strict rules lead to freedom? The truth is that discipline creates the foundation for autonomy. By mastering your impulses and committing to habits that align with your values, you free yourself from the chaos of indecision and the burden of regret.
For example, maintaining a disciplined approach to fitness means you’re not at the mercy of poor health. Financial discipline ensures you’re free from the stress of debt. And emotional discipline helps you navigate relationships with clarity and intention. In each of these areas, discipline empowers you to live life on your own terms.
The Confidence of Keeping Promises to Yourself
Happiness thrives when we feel confident and capable. One of the quickest ways to build confidence is to keep promises to yourself. Whether it’s waking up early to exercise, sticking to a meal plan, or dedicating time to personal growth, each act of discipline strengthens your belief in your own reliability.
When you consistently show up for yourself, you begin to trust yourself. This self-trust becomes the bedrock of self-esteem and happiness. On the flip side, breaking promises to yourself—even small ones—erodes confidence and fosters feelings of inadequacy. Discipline, then, is not about punishment; it’s about honoring your commitments and proving to yourself that you’re capable of achieving what you set out to do.
The Joy of Progress
Humans are wired for growth. Studies have shown that progress—not external rewards—is one of the key drivers of happiness. Discipline facilitates consistent progress, whether you’re learning a new skill, building strength, or advancing your career. It’s not the end result that brings the most joy but the journey of becoming better than you were yesterday.
Take fitness as an example. The first time you pick up a barbell or attempt a pull-up, it might feel like an impossible task. But with discipline and consistent effort, you’ll notice improvements over time. Each milestone, no matter how small, brings a sense of accomplishment and pride that fuels your motivation to keep going. This cycle of effort and reward is deeply fulfilling.
Discipline as a Form of Self-Care
In a culture that often glorifies indulgence, discipline might seem like the opposite of self-care. However, true self-care is about doing what is best for your future self, even when it’s hard. Discipline ensures that you prioritize your well-being over fleeting pleasures.
This perspective shift transforms discipline from a chore into an act of love. Choosing to go to bed on time, preparing healthy meals, or setting boundaries isn’t about depriving yourself; it’s about investing in your long-term happiness and health. When you view discipline through the lens of self-care, it becomes a source of empowerment rather than resentment.
Finding Balance
It’s important to note that discipline doesn’t mean perfection. Life is unpredictable, and strict adherence to rules without flexibility can lead to burnout. The key is to strike a balance between discipline and grace. Allow yourself to enjoy life’s spontaneous moments while staying committed to your core values and goals.
Conclusion
Happiness through discipline is not a quick fix or an easy path. It requires effort, commitment, and patience. But the rewards are worth it: a sense of purpose, self-confidence, and the freedom to live authentically. When you embrace discipline, you’re not just achieving goals—you’re cultivating a life of meaning and joy.
So, the next time you’re faced with the choice between comfort and commitment, remember: happiness is waiting on the other side of discipline.
Bragging Board:
Kalob pulling a 605lb Deadlift
Jeff Mayr can now be referred to as Dr. Jeff Mayr - Congratulations buddy!
Sarah Gwen Bedgood finishing her final semester to become a Certified Pediatric Nurse Practitioner in Acute Care. Now to have the baby and pass the boards!!
Hayden Venable
Graduating from Georgia Tech in a Masters of Science and Analytics
New Members:
Sarah Weaver
Daniel Kim
Upcoming Seminars, Events, Schedule Changes for Xmas/New Year….
December 24th: Classes at 8 and 9 am
December 25th: Closed
December 26th: Classes at 8 and 9 am
December 31st: 8 & 9am only
January 1st: 9am only
2025 Calendar of Events (so far)
Nutrition Challenge -CrossFit Bound 28 Day Fat Loss Challenge begins January 6th
Habit Tracking Tools
Meal Planning Resources
Protein Ideas and How to hit your goals
Individual Protein Targets
Inbody Scans Before and After
Weekly Progress Tracking
$145 for entire Challenge (register today for $20 off)
use code BOUND20
$145 for entire Challenge
Register today for $20 off. by following the qr code
Bring a Friend Week: January 20th - 25th
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this a inhouse competition this year. You can find any partner to compete with. We’ll do prizes for top 3 teams and have raffles in between.
Registration/Workouts uploaded soon
We are making this an in-house competition.
We will have a $35 entry fee per person.
We will have food, a bounce house and kids area, prizes ,etc
Elsie Enduro: February 22, 2025
Website/Registration HERE
There’s a $20 discount on black Friday!
CrossFit Open February 27-March 17
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Atlanta Ga April 26-27th
Website Registration HERE
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
Website / Registration HERE
Upcoming Birthdays:
-Cris Aponte 12/15
-Hillary Maloney 12/18
-Jermaine Johnson 12/22
-Matt Gray 12/26
-Dylan Porter 12/27
-Walter Davila 12/28
-Juan Alvarado 1/1
-Stephanie Willis 1/1
CrossFit Journal Article of the Week: The Primer on Protein: Part 6 - The Immune System
By: Jocelyn Rylee, MS, CF-L4
“…Your immune system is a complex network of cells, tissues, and organs that work together to protect you from harmful invaders like bacteria, viruses, and other pathogens. It’s always on high alert, identifying and neutralizing threats before they can make you sick. And just like your muscles need protein to grow and recover, your immune system needs protein to stay strong and ready for battle.
The production of immune cells relies heavily on protein. These cells, including lymphocytes, macrophages, and neutrophils, are the soldiers of your immune system. They’re on the front lines, identifying, attacking, and destroying pathogens. They work in partnership with antibodies, which act like the body’s internal GPS, marking harmful invaders so immune cells can lock in and destroy them. But without a steady supply of high-quality protein, these immune cells can’t multiply, function, or carry out their duties effectively….”
Recipe of the Week
Cheeseburger Casserole
Each serving provides: 28g Protein - 5g Carbs - 20g Fat
*fat can lower depending on cheese and beef leanness
Cheeseburger Casserole
This hearty, easy-to-make dish is packed with protein and skips the carbs from a bun while keeping all the flavors of a classic cheeseburger.
Ingredients (Serves 4-6):
1 lb ground beef (85-90% lean)
1 small onion, diced
2 cloves garlic, minced
1 cup shredded cheddar cheese
1/2 cup cream cheese (softened)
1/2 cup heavy cream
1 cup unsweetened almond milk
3 large eggs
1 tsp Dijon mustard
1 tsp paprika
1/2 tsp salt (or to taste)
1/4 tsp black pepper
1 cup broccoli florets (optional, for added nutrients)
1/2 cup diced pickles (optional, for authentic burger taste)
2 tbsp avocado oil (or olive oil)
Instructions:
Preheat Oven: Preheat your oven to 375°F (190°C).
Cook the Beef: Heat a large skillet over medium-high heat. Add avocado oil, then the diced onion and garlic. Sauté for 2-3 minutes until softened. Add the ground beef, breaking it apart with a spoon. Cook until browned, then drain excess grease.
Prepare Sauce: In a bowl, whisk together cream cheese, heavy cream, almond milk, eggs, Dijon mustard, paprika, salt, and pepper. Mix until smooth.
Assemble the Casserole: In a greased 9x13-inch baking dish, layer the cooked ground beef, broccoli (if using), and pickles. Pour the sauce mixture evenly over the top.
Top with Cheese: Sprinkle shredded cheddar cheese over the casserole.
Bake: Place the dish in the oven and bake for 25-30 minutes, or until the top is golden and bubbly, and the casserole is set.
Serve: Let cool for a few minutes before slicing. Serve with a side salad or roasted veggies for a complete meal.
Weekly Training Breakdown
