Bound News Letter 1.8.2023
“You have been preoccupied by bullshit for way too long. It’s time to switch your focus to the things that will slingshot you forward.”
― David Goggins
While New Year’s resolutions are popular – about 40 percent of people make them, according to one source – few people actually succeed at keeping their resolutions. In a series of studies, researchers from the University of Scranton followed 200 people who made New Year’s resolutions over a two-year period. Seventy-seven percent were able to keep their resolutions for one week. At a month, 64 percent reported success. That fell to 50 percent after three months and 46 percent after six months. Only 19 percent deemed themselves successful in reaching their goal when researchers followed up two years later.
While that might not seem like a good success rate, the study found that people who made resolutions were 10 times more likely to make a positive change after six months compared to people who wanted to change but did not make a New Year’s resolution. So there is some evidence that making a resolution is worthwhile. Now how to make it stick?
Beyond tracking success, the researchers were able to draw some conclusions about why some people are successful at keeping resolutions, while others aren’t. There were some factors that didn’t matter, including age, gender and the type of resolution made.
People who were successful used strategies that are proven effective in a variety of behavior change research. This includes stimulus control, or avoiding tempting situations. So if you’re trying to lose weight, skip the cookie-baking party. And if you are trying to quit smoking, don’t go to the bar where your friends are chain-smoking.
Researchers also found evidence that rewards help. So if your goal is to lose weight, pledge to buy yourself a new piece of clothing when you hit the 10-pound mark.
The most important factor in predicting success was self-efficacy – the belief in one’s ability to get the job done. That likely means that you have spent some time thinking about and planning how to achieve your resolution, and also whether your resolution is realistic. Losing 50 or 75 pounds is admirable, but keeping 20 pounds off for a year is probably a better place to start.
In one of the most recent studies, the findings showed that people really slipped quite a lot. That is, most successful resolvers slipped in January. But they discovered that a slip, a momentary lapse in the resolution, need not be a complete fall. They picked themselves up and recommitted themselves to the resolution after a slip.
There is one other important note: Researchers found that people who were successful at keeping their New Year’s resolutions slipped, or made mistakes. In fact, 71 percent of people who were successful in their resolutions slipped in the first month. Interestingly, people who were not successful slipped at the same rate. But the people who were successful didn’t quit after making a mistake. And in many cases, they doubled their efforts after the slip. This demonstrates that persistence is also key.
The take-home message: Making a New Year’s resolution is useful exercise and – with the proper planning and attitude – is an effective way to make a change in your life.
Article from Cornell University Blog Evidence-Based Living: Bridging the Gap between Research and Real Life
Bragging Board:
Welcome, Maya Rose Maloney. Momma bear (Hillary Maloney) and baby are doing great.
Glenn King with a PR in consecutive pull ups - I believe 16 was the number!
Upcoming Schedule | Events
Couples Conquer 2023 - February 11th - Sign Up is Open for both Competitors and Volunteers. Follow link below
January - 40-mile Dog Walk Challenge for St. Judes Hospital. Follow the link below for details.
Bring a Friend Week - February 6th-10th
Bring one or more of your friends in for a free week of training at CrossFit Bound.
6-Week Nutrition Challenge - January 30th through March 10th
Time to take control of the food we use to fuel our bodies.
$100 to enter - we will have prizes for the top performers throughout this challenge. More details coming soon
April - Helenback 5k, Half Marathon, Marathon. Link/details below.
PAWS for St Jude - 40 Mile Walk Challenge
Sign up through St Judes Facebook Page Below to receive all the details for the challenge and register for a Free Bandana!
Journal Article of the Week - “Programming with Dave Castro”
By now, the description of CrossFit's three essential pillars is well-known: constantly varied functional movements executed at high intensity. In this video from the beginning of a lecture on CrossFit programming, Dave Castro, one of CrossFit's training directors, breaks that down and goes into more depth on the proper application of the principles of variety and intensity (he'll cover the third pillar, functional movement, in a future video). Variety is about more than just changing up which exercises you do, and intensity comes with some caveats and prerequisites. Dave explains what that means for us, in the most practical terms.
This Weeks Workouts
Monday - Strength/Skill: Clean and Jerk Complex | Row+HPC+Thruster workout
Tuesday - Back Squat Barbara from .com E6MOM30 Barbara + 5 Back Squats
Wednesday - Strength: Deadlift 5x5 Super set with Box Jumps | Deadlift + Wall Walk Workout
Thursday - Aerobic Day: 1 mile run + Overhead plate lunges + atomic situps + Burpee to plate + 1 mile run
Friday - MGW workout + 3RM Hang Squat Snatch
Saturday - Partner Workout: Burpee Step Overs + Rowing + Toes To Bar
Sunday - Barbell Club at 9am
BPs list:
The Key To Losing Weight & Getting In Shape with Andrew Huberman on the Nine Club Podcast
I’ve been listening to alot of Dr. Hubermans material lately and really resonate with he’s approach on weightloss and exercise. Check this episode out on youtube
Andrew Huberman Talks About Testosterone Optimization
Dr. Huberman goes on the Joe Rogan Podcast to discuss natural testosterone optimization for both male and females.
David Goggins Never Finished Book
