Bound Newsletter 12.30.2024
New Year - New Goals
Reflect, Reset, and Rise: How to Learn from the Past Year and Set Goals for the Future
As the year draws to a close, it's natural to pause and take stock of what’s behind us while looking ahead to what’s to come. The turning of the calendar isn’t just about new beginnings—it’s about learning from the past, celebrating wins, acknowledging challenges, and setting a purposeful direction for the year ahead.
Here’s how you can reflect on the previous year and set meaningful goals for the upcoming one:
1. Celebrate Your Wins
Start with the positives. Too often, we gloss over our accomplishments and focus on what we didn’t do. Take a moment to write down everything you achieved this year, big or small. Did you hit a new personal record at the gym? Stick to a consistent workout routine? Build stronger relationships? Celebrate those moments of growth and success.
Reflection Tip: Ask yourself:
What am I most proud of this year?
What progress have I made in my fitness, career, or personal life?
What positive habits did I build or maintain?
2. Learn from Your Challenges
No year is without its hurdles. Instead of dwelling on what didn’t go as planned, consider what those challenges taught you. Maybe you faced setbacks in your fitness journey, struggled to stay motivated, or encountered unexpected life events. Each obstacle holds a lesson that can guide you forward.
Reflection Tip: Ask yourself:
What were my biggest challenges this year?
How did I respond, and what could I have done differently?
What did I learn about myself through these experiences?
3. Clarify Your Vision for the Year Ahead
Once you’ve reflected on the past, it’s time to look forward. What do you want to accomplish in the next 12 months? Visualize your ideal self by the end of the year. Whether it’s hitting a fitness milestone, improving work-life balance, or focusing on mental well-being, define what success looks like for you.
Goal-Setting Tip: Use the SMART framework to ensure your goals are:
Specific: Clearly define what you want to achieve.
Measurable: Include a way to track your progress.
Achievable: Set realistic goals that stretch you without overwhelming you.
Relevant: Align your goals with your values and priorities.
Time-bound: Set a clear deadline to stay focused.
4. Break Your Goals Into Actionable Steps
Big goals can feel overwhelming, but breaking them into smaller, actionable steps makes them achievable. If your goal is to run a 5K, start with a plan to jog three times a week. If you want to improve your nutrition, begin by meal prepping one or two days a week.
Action Tip: Create a monthly or weekly plan that includes:
Mini-goals or milestones
Habits to build
A system to track your progress
5. Stay Accountable
Share your goals with someone you trust—a friend, coach, or workout buddy. Accountability helps you stay consistent, especially on days when motivation wanes. Joining a community, like a gym or an online group, can also provide support and encouragement.
Accountability Tip:
Schedule regular check-ins to evaluate your progress.
Celebrate small wins along the way to keep momentum.
6. Be Kind to Yourself
Remember, growth isn’t always linear. There will be good days and bad days, but the key is to keep moving forward. Allow yourself grace when things don’t go as planned and adjust your approach when needed. The journey is just as important as the destination.
Looking Ahead
As you reflect and set your goals, remember that the power to create change lies within you. Each day is a new opportunity to take a step closer to your vision. Reflect on the lessons of the past year, set meaningful goals, and approach the year ahead with clarity and determination.
This year is yours to make. Dream big, work hard, and never stop striving for the best version of yourself.
Upcoming Seminars, Events, Schedule Changes for Xmas/New Year….
December 31st: 8 & 9am only
January 1st: 9 am 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
Bring a Friend Week: January 20th - 25th
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this a in-house 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:
-Juan Alvarado 1/1
-Stephanie Willis 1/1
-Levi Samples 1/2
-Jen Wells 1/3
-JJ 1/4
-Sarah Sullivan 1/4
-FeFe 1/5
-Joshua Bristow 1/8
-Alex Willis 1/8
-Sarah Gwen 1/9
-Jennifer Valenti 1/10
-Micheal Guelfo 1/11
-Melanie Hirschler 1/13
-Abbie Brousseau 1/13
-Sergio Rivera 1/24
-Ruben Rivera 1/24
-Amber Buettner 1/29
CrossFit Journal Article of the Week: CrossFit The Fountain of Youth
by Stephane Rochet, CF Lvl-3
CrossFit empowers you to reject the notion that aging is a one-way street to physical decline. While changes from aging are inevitable, we refuse to accept the current narrative that you’re destined to lose strength, gain fat, and develop sore joints in your mid-30s, struggle with daily tasks in your mid-50s, and become dependent on others in your 60s or 70s. We believe there’s a better way, and it starts with and ends with CrossFit….
In our late 40s and 50s, we must prioritize impeccable technique and recovery while still pushing intensity. It’s essential to evaluate how many intense days per week our bodies can handle and how much volume we can recover from. For example, three intense weekly workouts may be optimal compared to the five or six we managed in our younger years. Similarly, squatting heavy once a week, or even every two weeks, with fewer reps near maximal effort, may work better for us. At this stage, recovery practices like proper nutrition, sleep, and stress management become essential for maintaining our fitness.
The approach stays mostly the same as we reach our 60s, 70s, and beyond. The needs of the elderly and elite athletes differ by degree, not kind. As we become the “grandparents,” our training shifts from physical dominance to maintaining independence and functional competence. While we reduce the frequency of intense workouts and scale back volume, we continue to focus on preserving strength, muscle mass, flexibility, endurance, and overall physical fitness to maintain our quality of life. We may modify or eliminate movements no longer beneficial, but the goal remains the same: to stay strong, capable, and resilient.
The beautiful thing about CrossFit is that it can be part of this lifelong journey because it can be scaled, modified, and adapted to meet our fitness needs at every stage. A lifetime of CrossFit training affords the opportunity for tremendous fitness and health and, ultimately, quality of life into our later years….
Keto Creamy Garlic Chicken Skillet
Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients
4 boneless, skinless chicken breasts (or thighs)
1 tablespoon olive oil
2 tablespoons unsalted butter
4 cloves garlic, minced
1 cup heavy cream
1/2 cup chicken broth
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/4 teaspoon paprika
Salt and pepper, to taste
2 cups fresh spinach (optional, for extra veggies)
Fresh parsley, chopped (optional, for garnish)
Instructions
Prepare the Chicken
Season the chicken breasts with salt, pepper, and paprika on both sides.
Heat olive oil in a large skillet over medium-high heat.
Sear the Chicken
Add the chicken breasts to the skillet and cook for 4-5 minutes per side, or until golden brown.
Remove the chicken from the skillet and set aside (it will finish cooking in the sauce).
Make the Garlic Cream Sauce
Reduce the heat to medium and melt the butter in the same skillet.
Add the minced garlic and sauté for 1-2 minutes, until fragrant.
Pour in the chicken broth and heavy cream, stirring to combine.
Add Seasonings and Cheese
Stir in the Parmesan cheese, Italian seasoning, and a pinch of salt and pepper.
Simmer for 3-4 minutes until the sauce thickens slightly.
Combine Chicken and Sauce
Return the chicken breasts to the skillet, spooning the sauce over them.
Reduce heat to low, cover, and let simmer for 8-10 minutes, or until the chicken is fully cooked (internal temperature of 165°F).
Optional: Add Spinach
During the last 2-3 minutes of cooking, stir in fresh spinach until wilted.
Serve and Garnish
Garnish with fresh parsley if desired.
Serve with cauliflower rice, zucchini noodles, or roasted vegetables for a complete keto meal.
Nutritional Information (per serving)
Calories: 420
Protein: 32g
Fat: 31g
Carbs: 3g
