Bound Newsletter 7.24.2022
"If then, I were asked for the most important advice I could give, which I considered the most useful to the men of our century, I should simply say: in the name of God, stop a moment, cease your work, look around you."
- Leo Tolstoy
This past week I was on vacation with the family, unlike many of our vacations in the past. I only spent a few days looking at emails and disconnecting from everything to focus on my family and presence. One day I even left my phone in the vehicle for almost the entire day until Jessica was asked why I did not respond to her text messages or phone calls :) I disconnected and was able to connect with the people and nature around me. Time passed by quickly, but by the end of the day enjoyed not having to answer emails and texts, and responding on social media, etc.
When we first opened CrossFit Bound, all I could think about was our members and training. Then it transformed into thinking about growing the gym and the business, and Jessica can attest when I become obsessed with something or have a goal, I get very focused and can push many things to the side to see my vision come to fruition. But, it was a slippery slope. I became addicted to GRIND; I needed to make more connections with members, potential members needed to be called or emailed daily, I needed to be marketing, and I needed to be constantly connected to as many people as possible. I lost sight of what mattered the most. My kid's practices and games became a roadblock cause I was away from the gym, family dinners, events, etc. were put second to the business. Those of you who have your own business or have a major role at your place of work can understand the stress of managing people and ensuring you are hitting your numbers plus having the responsibilities with your family.
Everyone we see on social media says the GRIND always wins.
Nowadays, I don't see the work as the GRIND. I want to optimize my time with who I am surrounded. When I'm at the gym, I'm with the clients and focused on the clients; when I'm at home, I want to be connected at home to my family; when I'm working out, I want to be focused on making every minute count towards bettering myself while writing this blog I want to be totally focused on writing this blog to benefit you and push our message out to our community.
I see people not GRINDING to be successful, I see people who have optimized and prioritized their days to reach their goals both in family and business. When I see a 'successful' person, I don't look at their bank accounts now. I look at their families, those of us who can be happy and successful and still have our families and spend time with God daily. That's a success, that's balance, that's the goal.
If you are on that GRIND, be sure to slow down and spend quality time with people who make you feel special, who recharge your batteries, who inspire you, and slow down to spend time outside alone in nature.
Bragging Board
- Miles Pettit took his Level 2 Certification this past weekend! Now we have 2x L2s coaching at Bound.
- Amber Buettner PR on Front Squat by 5lbs last week
- I'm sure there were many other PRs just not listed in Sugarwod :(
Upcoming Classes/Events/Schedule
– New Foundations Class starts August 1st. Perfect class for beginners. Participants will receive a Paleo E-Book, 8 small group personal training sessions, and access to Saturday Classes. Jen Wells and Julie Nagy will be leading the classes. We are doing a special for 50% off their 1st month. The total for one person will be $100; if a couple wants to try it together $150. Remember our referral program – Give $100 Get $100. So your friends will receive their discount, and you will be on your next month’s membership:)
– On August 1st, we’ll start a new lifting cycle with the five lifts – Deadlift, Front Squat, Bench Press, Power Clean, and Strict Press. We will be rotating those lifts on the M-W-F schedule. Be sure to write these down. Next Sunday, you will be sent a video describing the next lifting cycle and how you can prepare to make some big gains this fall.
New Apparel Store Online for CrossFit Bound
We are excited to announce our partnership with TYR apparel company. Below you will find a link to our online apparel store. The store is not complete with the CrossFit Games around the corner. TYR is spending a majority of its time on Games apparel (obviously). In the near future, you will see shirts/tanks for men and women, and we will have joggers, shorts, sports bras, gym bags, etc in several color options with our brand on the TYR gear.
Right now, the only colors available on shirts are black/white and some grey on the tank tops.
You will also see apparel for North Georgia Strength and Conditioning (read the next section below for more on that).
I will be putting together a order for a discounted shirt the first go around for our TYR shirts. Be on the lookout in the main lobby, coaches will let you know when we are ready to put in the order.
CrossFit Journal Article of the Week
'Why One Busy Mom Made Time for Fitness"
By Emily Beers
Julie Valdez had a bad case of “mom guilt.”
“You know, the guilt moms feel that they aren’t doing enough,” she said. “I had all this guilt that I wasn’t doing enough to balance all my kids’ needs.”
Valdez, 32, is the mother to two sets of twins: Aiden and Isaiah, 4, and Augustine and Isabella, 2.
“The biggest challenge is that they all have different needs, and one of my sons is autistic and has a sensory disorder as well, so it’s a balancing act to make sure they all get what they need from me,” she said.
“Mom guilt” kept Valdez from taking care of herself. A perceived lack of time and energy meant she didn’t prioritize her nutrition and let her fitness slide. As a result, by the time Augustine and Isabella were born in 2016, she had reached 210 lb. at 5 foot 4.
“I wasn’t organized to plan meals ahead of time, so when I was hungry, I’d just grab whatever was there, like my kids’ fruit snacks, or I’d eat out,” she said. “Especially after my second set of twins were born. I went into survival mode, so eating out was my go-to.”
She felt unhealthy and lethargic and suffered from postpartum depression. In July 2016, when her youngest twins were 6 months old, Valdez hit rock bottom.
“I went on a family vacation to Florida. … I saw a picture of myself after the vacation and hardly recognized who I was,” she said.
Upcoming Workouts
Monday - Deadlift / Sprint Intervals
Tuesday - Curtis Ps + Burpee Pull-ups / Accessory Work
Wednesday - AMRAP of rowing + pistols + squat snatches
Thursday - Strict Press / Pullups + DB Shoulder to Overhead
Friday - Power Clean + Air Squats
Saturday - Partner Workout
Sunday - Barbell Class at 9 am
BPs List:
- New Book - 'Win Your Inner Battles: Defeat The Enemy Within and Live With Purpose' by Darius Foroux
- Instagram account - 'Muscle and Motion.'
*this account is awesome. The detail in the videos and content that comes with the following allows you to see muscles' primary movement, strengthening, and stretching exercises as well. A link to their psoas content is below
Have a great week, be awesome, be you, and be better!
Brandon Phillips