Bound Newsletter 12.1.2024
Congratulations to everyone who went out and participated in this years Gobble Jog!
Gratitude: The Gift of Movement and Life
In the hustle and bustle of our daily routines, it's easy to take for granted the simple things that make life extraordinary. Among these, the ability to move our bodies — to walk, run, lift, stretch, and simply be active — is a gift we often overlook. When was the last time you paused to be truly grateful for what your body can do?
Movement Is a Privilege
Think about the joy of playing with your children, hiking a mountain trail, or completing a workout. These moments, fueled by the strength and resilience of your body, are opportunities that not everyone has. Some are unable to experience the freedom of movement due to injury, illness, or other challenges.
Recognizing this can shift our perspective: what we often see as mundane or even burdensome — like exercising after a long day — becomes something to celebrate.
A Reminder of Resilience
Our bodies are capable of incredible things. They endure tough workouts, recover from injuries, and adapt to new challenges. Every squat, pull-up, or mile run is a testament to our strength and resilience. Even on days when you feel tired or less motivated, the fact that you can move is a reason to be thankful.
The Connection Between Gratitude and Health
Science shows that gratitude has a profound effect on our mental and physical well-being. Taking time to appreciate your body's abilities can reduce stress, improve mood, and even enhance physical performance. Gratitude creates a positive feedback loop: when you feel thankful, you’re more likely to take care of yourself — and a healthy body supports a grateful mind.
Practical Ways to Practice Gratitude for Movement
Start Your Day with Thanks: Before you even get out of bed, take a moment to be grateful for the ability to move and take on the day.
Celebrate Small Wins: Did you complete a tough workout? Take the stairs instead of the elevator? Celebrate these moments as victories.
Move with Intention: Dedicate a workout to someone who inspires you or to those who cannot move freely. This brings purpose and meaning to your efforts.
Reflect and Write: At the end of the day, jot down one thing your body allowed you to do that made your day better.
Gratitude Changes Your Perspective
When we focus on gratitude, workouts become less about punishment and more about celebrating what our bodies can achieve. Movement is no longer a chore; it’s a privilege. Gratitude turns “I have to work out” into “I get to work out.”
A Final Thought
The ability to move your body is a precious gift. Honor it. Celebrate it. Take care of it. And most importantly, be grateful for it. Life is short, and every step, lift, or stretch is an opportunity to live it to the fullest.
Remember, gratitude doesn’t just change how you see the world — it changes how you see yourself. So, as you move through life, let every stride be a reflection of your thankfulness.
Bragging Board:
Congratulations to Hillary Maloney for passing her Physician Assistant Boards exam!
So many folks running there best races on Thursday!
Upcoming Birthdays:
-Nicole Corey 12/1
-Daisy Hess 12/1
-Kate Davis 12/3
-Ean Parr 12/3
-Ryan Stratche 12/3
-Kyle Rice 12/6
-Miguel Chavez 12/7
-Kailey McCarty 12/13
-Jeff Valenti 12/13
-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
Upcoming Seminars, Events, Schedule Changes for Xmas/New Year….
December 7th: Nutrition Seminar with Special Guest Breakthrough Nutrition Jill Thorton & Jessica Phillips
December 7th: Bound Christmas Party @ 6-8pm
December 24th: Classes at 8 and 9 am
December 25th: Closed
December 26th: Classes at 8 and 9 am
2025 Calendar of Events (so far)
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
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
CrossFit Journal Article of the Week: The Primer on Protein: Part 4 - Mental Health
By: Jocelyn Rylee, MS, CF-L4
“…In Part 4, we return to examining the body’s structure with a deep dive into the nutritional needs of the joints and connective tissue. Not as glamorous as muscle mass, connective tissue is usually underappreciated until you feel that twinge in your knee or stiffness in your shoulder.
When we talk about “connective tissue,” we’re referring to a group of tissues that support, connect, or separate different types of tissues and organs in the body. This category includes tendons, ligaments, cartilage, spinal discs, and even the fascia that wrap around your muscles. Connective tissue is like a system of saran wrap, scaffolding, glue, and rubber bands that allow the body to perform a vast array of functional movements — run, jump, throw, lift, climb, drag, carry, etc.
At the core of these tissues lies collagen, the most abundant protein in the human body. Collagen is a unique blend of flexibility and strength, capable of withstanding high-impact stresses and shear force like no other tissue. A healthy supply of collagen ensures smooth movement through a full range of motion. Therefore, any compromise in collagen levels can lead to joint pain, stiffness, and an increased risk of injury…”
Recipe of the Week:
High-Protein, Low-Carb Turkey & Spinach Stuffed Bell Peppers
This easy and nutritious meal is perfect for a family of 4. It’s packed with lean protein, low in carbs, and loaded with flavor. Prep and cook time is just 30-45 minutes.
Ingredients:
4 large bell peppers (any color)
1 lb ground turkey (or chicken)
2 cups fresh spinach, chopped
1 small onion, finely diced
2 cloves garlic, minced
1 cup diced tomatoes (fresh or canned, drained)
1/2 cup shredded mozzarella cheese (optional, for topping)
1/4 cup grated Parmesan cheese
2 tsp olive oil
1 tsp smoked paprika
1 tsp Italian seasoning
1/2 tsp crushed red pepper flakes (optional)
Salt and black pepper to taste
Instructions:
Prepare the Bell Peppers:
Preheat your oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside with olive oil and place them in a baking dish.
Cook the Filling:
Heat a skillet over medium heat with 1 tsp olive oil.
Sauté the onions and garlic until fragrant (about 2-3 minutes).
Add the ground turkey, breaking it apart as it cooks. Cook until no longer pink, about 5-7 minutes.
Stir in the spinach and diced tomatoes. Cook for another 2-3 minutes until the spinach wilts.
Season with smoked paprika, Italian seasoning, crushed red pepper flakes, salt, and pepper.
Stuff the Peppers:
Spoon the turkey and spinach mixture into the prepared bell peppers, packing it tightly.
Sprinkle Parmesan cheese evenly over the tops, and add shredded mozzarella if desired.
Bake:
Cover the baking dish with foil and bake for 20 minutes.
Remove the foil and bake for an additional 5-10 minutes until the cheese is melted and bubbly.
Serve:
Let the stuffed peppers cool for a couple of minutes before serving. Pair with a simple side salad or roasted veggies for a complete meal.
Nutritional Information (per stuffed pepper):
Calories: ~250-300 (depending on cheese used)
Protein: ~30g
Carbs: ~10g
Fat: ~10g
Enjoy this delicious, balanced meal with your family!
Weekly Training Breakdown: 12.2.2024 through 12.7.2024
