Bound Newsletter 7.13.2025
Welcome Silas Allen Cobb to the Bound Fam
Born June 29th @ 9:58pm
8lbs 11oz - 22 inches long
Mom and Dad are doing great 😊
Be Here Now: How Physical Exercise and Presence Help Overcome Depression and Anxiety
When you’re battling depression or anxiety, your mind often feels like it’s stuck in overdrive—ruminating on the past, worrying about the future, and rarely stopping to just be. One of the most powerful tools to break this cycle isn’t found in a bottle or a screen—it’s in your body. Specifically, in movement.
Physical exercise is more than just a way to get fit; it’s a gateway back to the present moment.
Whether you’re lifting weights, going for a run, practicing yoga, or pushing through a tough CrossFit workout, your body demands your full attention. Your breath, your muscles, your heart rate—all of it pulls your awareness into the now. And that’s exactly where healing begins.
Being present during exercise quiets the mental noise. It forces you to focus on what you’re doing, how you're moving, and how you're feeling—not on what happened yesterday or what might go wrong tomorrow. That presence helps break the mental loops that fuel anxiety and depression.
Exercise also releases endorphins and supports brain health, but more importantly, it teaches you how to feel again—how to engage with your body and emotions without judgment. It becomes a moving meditation, a reset button, and a reminder that you are capable, strong, and alive.
The next time your mind feels overwhelmed, step into your body. Move with purpose. Breathe with intention. Be present—and let that presence guide you back to yourself.
Your healing starts one rep, one breath, one step at a time.
Class Breakdown from June 2025
1603 - # of people who were checked into a class
Class Averages
5:15 pm class - leads the way with an average of 12.33 people per class
9 am class - 10.56
12 pm class - 9.86
4 pm class - 9
6:30 pm class - 8.82
5:30 am class - 7.86
Barbell Club - 7.75 *that’s probably more
6:30am class - 5.86
June Committed Club
32 individuals who committed to coming in 16+ to train this month
Let’s Welcome our New Members (& returning Members):
Jeffrey McDonald
Beth Reidemann
Upcoming Birthdays & Anniversaries
Anniversaries
3-year
Casey Linch - July 25
Birthdays
Jon Woodman - July 14
Shep Porter - July 15
Chris Franklin - July 22
Bill Gilliam - July 24
Rob Morgan - July 30
Upcoming Schedule of Events
CrossFit Resurgens RISE UP Competition -
📅 Date: Saturday, August 16th
👯♀️ Teams: Same Sex Teams of 3
💪 Divisions: RX or Scaled
Melanie Venable has put together a ‘team’ for the upcoming Savage Race. The team is called ‘FRIENDS BOUND’
Need a training plan to get ready Bound Endurance is implementing a 5K program for this summer. 2 Days a week of running.
Helen Holiday Half & 10K Race - December 13, 2025
discount code ‘Helen10’. *thank you Jen Wells!
CrossFit Journal/Training Video of the Week: Why We Plateau and How to Overcome It
Join CrossFit coaches Eric O'Connor and Pat Barber as they break down the real reasons athletes hit plateaus and the proven strategies to push past them. From intensity adjustments and nutrition fixes to managing expectations as you age, these 20-year CrossFit veterans share hard-earned wisdom on when plateaus are premature versus inevitable, and how to reframe your relationship with CrossFit for lifelong progress.
Here are the Top 10 Post-Workout Recovery Foods along with reasons why they’re ideal for promoting recovery and muscle growth:
1. Grilled Chicken with Quinoa
Why: Chicken is rich in lean protein, essential for muscle repair. Quinoa is a complex carbohydrate that replenishes glycogen stores and contains all nine essential amino acids—making it a complete protein source.
2. Greek Yogurt with Berries
Why: Greek yogurt is high in casein and whey proteins, both crucial for muscle recovery. Berries provide antioxidants that help reduce inflammation and muscle soreness.
3. Salmon with Sweet Potato
Why: Salmon is packed with omega-3 fatty acids that reduce inflammation and support muscle repair. Sweet potatoes provide complex carbs and potassium, helping to replenish energy and electrolytes.
4. Chocolate Milk
Why: A near-perfect 4:1 ratio of carbs to protein, which is ideal for recovery. It also contains electrolytes like calcium and potassium, and it's convenient post-workout.
5. Eggs and Whole-Grain Toast
Why: Eggs offer complete protein and important nutrients like choline and B vitamins. Whole-grain toast provides complex carbs to restore glycogen.
6. Tuna and Crackers
Why: Tuna is high in lean protein and omega-3s. Whole-grain crackers supply easy-to-digest carbs to pair with the protein for muscle repair.
7. Protein Shake with Banana
Why: Whey protein digests quickly to kickstart muscle protein synthesis. Bananas offer quick carbs and potassium to help prevent cramping and restore energy.
8. Cottage Cheese with Pineapple
Why: Cottage cheese contains casein protein, which digests slowly and supports overnight recovery. Pineapple has bromelain, an enzyme that may reduce inflammation.
9. Turkey Wrap with Veggies
Why: Lean turkey delivers high-quality protein. Whole-grain wraps and fiber-rich veggies help refuel and repair while supporting gut health.
10. Oatmeal with Almond Butter
Why: Oats are complex carbs that help refill muscle energy stores. Almond butter adds healthy fats and protein, making this combo great for sustained recovery.
Summary
These foods provide the three pillars of effective recovery:
Protein for muscle repair and growth
Carbohydrates for replenishing glycogen stores
Healthy fats and micronutrients for reducing inflammation and supporting overall recovery
Eating within 30–60 minutes post-workout, combining protein and carbs, and staying hydrated all help maximize recovery and promote lean muscle gains. Let me know if you want a printable version of this list too!
