Bound Newsletter 3.24.2025
Team Purple Cobras representing the average males this past weekend at Pensacola Beach Brawl.
Some people live to compete, some people live to party….few can compete and party - Seth, Ryan and Ashton are the exception,.
Healthy Eating for Busy Adults: High-Protein, Low-Carb, and Low-Fat for Fat Loss
As a busy adult or parent balancing work, family, and exercise, eating healthy can often feel like a challenge. But with the right approach, fueling your body with the nutrients it needs to stay energized while supporting fat loss doesn’t have to be complicated. If you're someone who exercises 30-45 minutes a few days a week, focusing on a high-protein, low-carb, and low-fat diet can be the perfect way to burn fat without sacrificing your fitness goals.
Why Focus on High-Protein, Low-Carb, and Low-Fat?
1. Protein Builds Muscle: Protein is essential for muscle repair and growth, especially after workouts. When you’re aiming to lose fat, increasing protein intake helps preserve lean muscle mass while encouraging your body to burn fat for energy. Plus, it keeps you feeling fuller longer, making it easier to avoid unnecessary snacking.
2. Low-Carb for Fat Loss: Reducing carbs can help control insulin levels and keep your body in a fat-burning state. By cutting back on refined carbs and focusing on whole, nutrient-dense foods, your body will turn to fat for energy instead of carbs, making fat loss more efficient.
3. Low-Fat for a Leaner Body: By lowering fat intake, especially from unhealthy sources, you can keep your calorie intake in check while still nourishing your body. This allows you to maintain an overall caloric deficit, a key element in fat loss, while providing ample energy for your workouts.
Quick and Easy Meal Ideas
Breakfast: - 3-5 Scrambled eggs with spinach and 4-6oz turkey sausage
Packed with protein and low in carbs, this meal helps you start the day feeling satisfied and energized. **Lunch:** - **Grilled chicken salad**: Load up with veggies, lean grilled chicken, and a light vinaigrette. Skip the heavy dressings or high-calorie toppings.
Snack: - 1-1.5 Cups Greek yogurt.
High in protein and low in carbs, Greek yogurt is a perfect snack to keep you full between meals.
Lunch: 4-6 oz Grilled Chicken Breasts and Green Beans + Small source of carbs
Dinner: - Baked salmon with steamed broccoli and Sweet Potato:
Salmon offers healthy omega-3 fats while quinoa provides a light source of carbs, and broccoli is packed with nutrients to support your overall health.
Tips for Staying on Track: -
Meal Prep: Set aside time once a week to prepare your meals. This will ensure you always have healthy options available, even on your busiest days. - **Portion Control**: Use smaller plates or containers to manage portions and avoid overeating.
Stay Hydrated: Water is essential for metabolism and muscle recovery, so make sure to drink plenty throughout the day. With these simple strategies, healthy eating doesn’t have to be time-consuming or complicated.
By focusing on high-protein, low-carb, and low-fat foods, you can support your fat-burning goals while maintaining the energy to keep up with your busy lifestyle.
Bragging Board:
The Purple Cobras (pictured above) finished the weekend in 7th place overall with a 9th, 13th, 8th and their best finish at 4th place in the “Rig” Team event
For Time:
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Ring Rows
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Power Cleans (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Shoulder to Overhead (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
New Members:
Isaac Davis
Upcoming Birthdays / Anniversaries:
Birthdays:
-Mary Turner March 28
-Nicolas White March 29
-Brian Chambers March 30
-Jim Blackhall April 6
-Kelli Cox April 7
-Fatih Sen April 13
-April Zahcaris April 14
-Katherine Garey April 15
Upcoming Anniversary:
1-Year
-Cody/Sydney Cobb March 25
-Francis Rivera. March 27
-Kalob Apodaca April 2
-Hayden Venable. April 9
2-Year
-Cody Porter March 27
-Dylan Porter March 27
-Antony Korah April 14
-Braelyn Barrett April 14
3-Year
-Steven Shaw March 28
4-Year
-Brooklyn Shaw April 14
Upcoming Events / Schedule Changes /Etc
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
CF Journal Article of the Week: YOUR ENVIRONMENTS DETERMINE YOUR HEALTH
By Stephane Rochet, CF-L3
The secret to achieving extraordinary results lies in the power of small, consistent actions that steadily propel you toward your goals. On the road to transforming your health and fitness, one of the most impactful strategies you can employ is to craft physical and mental environments that set you up for lasting success. By intentionally designing the spaces you live and think in, you can create a foundation that supports your efforts and amplifies your ability to stay on track and thrive.
PHYSICAL ENVIRONMENTS
As you prepare to undertake a new exercise and nutrition plan, you have to be aware of the obstacles that derailed your past efforts so you can overcome them this time. Below is a list of simple ideas to help shape your environments to reduce and make the best choices the easy ones.
FITNESS
Wake up ready: Place your alarm across the room to force yourself out of bed for morning workouts — once you’re up, you’re more likely to stay up.
Commit to your workout time: Set an alarm for afternoon or evening sessions and treat it as non-negotiable. Block it off on your calendar — this is your time. Calls and texts can wait.
Be prepared: Lay out your workout gear the night before, and keep a spare set in your car. Don’t let forgotten gear derail your plans.
Stay mobile: Combat stiffness by setting hourly reminders to move, stretch, or do quick mobility drills throughout the day. This boosts recovery for morning workouts and preps your body for evening sessions.
Simplify fitness decisions: Join a CrossFit affiliate for structured workouts, expert coaching, and a supportive community that keeps you accountable and motivated.
NUTRITION
Clean out your kitchen: Remove foods that don’t align with your diet and restock with healthier options. Transform your home into a supportive environment for success. Check out this guide for detailed steps.
Master meal prep: Prepare enough meals and snacks to last until your next prep day. Prepped meals prevent impulsive snacking or poor choices when hunger strikes. Keep plenty of food containers ready.
Streamline morning meals: If you eat before your workout, prep it the night before. A protein shake is a quick, easy option — set up your shaker so it’s ready to go.
Pack your meals: Bring prepared meals and snacks to work every day. Use a cooler or store them in the office fridge.
Desk-proof your diet: Keep nutritious snacks at your desk to avoid indulging in junk food if you forget your meals or run out.
Stay hydrated: Always have a stainless steel or glass water bottle nearby. Proper hydration aids recovery and curbs cravings. Drink when you’re thirsty.
Dining out tips:
Review the menu ahead of time to choose meals that fit your plan. Most restaurants can adapt dishes with creative substitutions.
Request butter as a cooking oil and skip sauces or dressings — opt for a healthy oil, vinegar, or lemon juice.
Decline bread baskets, chips, and dessert menus to avoid temptation.
Eat a healthy snack before dining out to reduce hunger-driven choices.
MENTAL ENVIRONMENT
Having the right attitude and mental approach to a new diet and fitness plan is just as important as setting up physical environments for success. Being excited and optimistic about a plan increases the likelihood of compliance.
Know your “why:” Understand the deeper reason behind your goals. The more meaningful they are, the more likely you’ll overcome obstacles. For example, if you aim to build strength to enjoy years of playing with your grandkids, how much effort are you willing to invest to make that a reality?
Write and review daily: Put your goals in writing and read them daily to keep them on your mind and fuel your commitment.
Be specific and trackable: Set precise, measurable goals — like a back squat PR, a faster Helen time, an improved 5K pace, lower body fat percentage, or better joint mobility. Test monthly to see progress and stay motivated.
Savor the journey: Find joy in the entire process — learning healthy recipes, mastering new movements, and conquering tough workouts. Embrace the soreness, early mornings, late nights, small wins, struggles, and setbacks, as they’re all part of the growth.
Share your goals: Tell your friends, family, coaches, and workout partners. Their support, motivation, and accountability will help you stay the course.
