Bound Newsletter 7.10.2022
*click picture for amazon
"Natural Hormonal Enhancement" by Rob Faigin
This book is one of my go-to resources when it comes to answering questions or wanting to know more about the human body and how everything (literally everything) you can imagine from sleep - nutrition - recovery - training - caffeine - carbohydrates - protein - fats affect our bodies and how each one of these whether in need or in plenty have compound effects on our bodies both positive and negative outcomes. On top of that, I usually refer to or encourage folks to read Chapter 21 "Hormonal Intelligent Exercise" In this one chapter Rob covers all the mentioned topics and how to create the ultimate training program for the everyday human. I am attaching a copy of Chapter 21 in a link below for you to read. But I wanted to mention his EXERCISE MYTHS from this Chapter.
9 Popular Exercise Myths
Myth: More is better.
Truth: Better is better.
Myth: The ideal workout lasts more than one hour.
Truth: The ideal workout lasts less than one hour.
Myth: Aerobic exercise is the best form of exercise for burning fat.
Truth: Hormonally correct resistance exercise is the best form of exercise for
burning fat.
Myth: It is okay to lift weights every day as long as you allow ample time between
training individual body parts.
Truth: It is not okay to lift weights every day, regardless of which body parts you train.
Myth: The best way to improve muscle definition and burn fat when weight training is
to do very high repetitions with very lightweight.
Truth: The worst way to improve muscle definition and burn fat when weight training is
to do very high repetitions with very lightweight.
Myth: To maximize fat loss, aerobic exercise should be performed slower and longer.
Truth: To maximize fat loss, aerobic exercise should be performed faster and shorter.
Myth: The key to success from exercise is hard work - the harder you work out,
the better the results.
Truth: No brain, no gain - overtrain, no gain.
Myth: Stretching is a great way to warm up, and it reduces the likelihood of injury.
Truth: Stretching is a terrible way to warm up, and it increases the likelihood of injury
(never stretch a cold muscle).
Myth: Lifting weights will generally make women bigger.
Truth: Lifting weights will generally make women smaller.
Take 15-20 minutes one day this week and read Chapter 21. You will not regret it!
Bragging Board
- Megan Krull hit a 130lb Clean PR this past week!
- Ryan Huff got married Saturday!
- July 4th Class PHOTOS (Kara did awesomely)
New Members:
- Michael Craft
Upcoming Events | Upcoming Programming | 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 1 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 on your next month's membership:)
- Beginning this week we will be maxing out on specific lifts - Power Clean and Bench Press. Be sure to get these numbers cause next week we will find a max for the deadlift and strict press; then the following week Front Squat.
- On August 1st we'll start a new lifting cycle with those 5 lifts. We will be rotating those lifts on the M-W-F schedule. More details to come later.
- No scheduling changes will happen for the remainder of July
Upcoming Workouts:
Monday - Heavy Single Power Clean for the Day | MGWGM style workout with burpees
Tuesday - Barbara Ann *2 classic Girls combined together
Wednesday - Heavy Single Bench Press for the Day | Mono-Structural Partner Workout at high intensity
Thursday - Team Workout with Running Sleds Pullups Sleds and Running again
Friday - Upper Body Push-Pull Strength Work | Shuttle runs + Gymnastics
Saturday - Team Workout with heavy (ish) dumbbells and monostructural work
CrossFit Journal Article of the Week
Justin Gehrt is a coach at Kirkland CrossFit in Kirkland, Washington.
“I’ve never seen Justin walk in here without a smile on his face,” says affiliate owner Jamie Cantu.
But that hasn’t always been the case. Gehrt grew up overweight and was bullied as a kid. By college, he had started drinking to mask his low self-esteem.
“I turned to drink because I felt more confident and funnier,” Gehrt says. “I was like, ‘Yeah, let’s be the fat, funny, drunk guy.’”
On June 6, 2012, Gehrt crashed his car while driving drunk. He had a blood-alcohol level of .22 at the time.
Dr. Daniel Farrell, the orthopedic surgeon who tended to Gehrt’s injuries, told Gehrt his bed scale read 405 pounds. He also talked with him about nutrition and CrossFit.
“I owe my life to Dr. Farrell,” Gehrt says. “He saved me.”
Gehrt lost almost 200 pounds in four years. Today, he considers the day of the accident the best day of his life.
“I don’t want to know what my life would’ve been like had (the accident) not happened, because it’s just too good to worry about that,” he says. “It’s changed everything.”
Watch the entire video if you need some motivation to get up and make some changes in your life!
New FREE Training Programs to follow on the Road, at Home, or in the Gym
Below you will find 3 Different Workouts
- 75 Body Weight Exercises
- 30 Rowing Workouts
- 30 Bike Workouts
These are Free Gifts I want to give to you. Over the years and especially the past two summers we've had so many clients traveling due to work and vacations I wanted to share with you basically what I take with me. If i have access to a bike or rowing machine at hotels I certainly take advantage of that. Enjoy!
BPs List
- HWPO book by Mat Fraser I'm about halfway through it. Still an awesome book and he has some great workouts sprinkled in that we will probably see coming up :)
- The Hip Hop preacher Eric Thomas on the Art of Charm Podcast - "You already know what it feels like to lose, WHY are you accepting it..?" I don't know if any of you have heard of the Art of Charm podcast but it's great, especially if you work in customer service or have to speak to people on a daily basis whether at your job or socially. Eric Thomas has several viral videos, he was my go-to inspiration from 2009-2012. Still puts out great content and has an incredible story from being homeless to being a world-renowned public speaker. The preacher is all about that GRIND!
Hope you have a great week - Train Hard - Eat Clean - Be Better
Brandon