Bound Radio: Recent Episodes
Brandon
The Bound Radio Podcast is created for the members of CrossFit Bound in regards to education, nutrition, programming, member events, upcoming challenges, and client success stories and struggles,
Today we have Tyler Haygood sit down and interview Brandon about how CrossFit Bound started, programming, coaching philosophy and other topics. Tyler is a current student and intern for CrossFit Bound and asked if he could interview Brandon as a project for the interview.
Today we sit down with two CFB Members - Logan Brown and Savannah Thompson- to discuss their experiences with the 2023 CF Open. Logan finished the highest placement in the gym and is looking to place high enough in the upcoming quarterfinals to qualify for the semi-finals. This is Savannah's second CF open experience. Savannah is a CF level 1 coach and has worked in several other gyms in the area.
Please listen to how they both observed the Open from their perspectives and plan on improving for next year.
Today I sit down with Jimmy and Miles to discuss our thoughts on the CrossFit Games - the best/worst performances, thoughts on Bozs' 1st year of Programming for the CrossFit Games, and Miles's experiences as a spectator in Madison.
Today we sit down with Coach Miles and talk about his new role as General Manager. Miles will take over the day-to-day operations, including membership changes and athlete check-ins. We talk about why it is important to take advantage of this service that comes with your membership. We want to ensure you see results if you are not gaining muscle, losing body fat, or just maintaining where you currently are. We need to know so we can make adjustments in your training and nutrition or give any advice we can for you to find success while you are on here! Be sure to sign up for your athlete check-in with the link below.
We also go over 3 Strategies to Increase your success with Nutrition and hit your weightloss goals
- Family
- Organization/Prioritizing your Days
- Time
Brian Fox has been working with athletes and clients for 20 years. Brian considers himself to be a neuro-muscular physiologist and as many of you know, Brian is a very smart individual. Brian understands the human body and biomechanics/physiology better than most. Personally, Brian has been a huge asset for Jessica and I since 2010. Those years of intense training needed to be followed by intense recovery sessions with Brian.
Jimmy and I sit down and ask Brian some straightforward questions:
- what are the most common movement patterns you see CrossFitters or CrossFit clients experience?
- what would you recommend every gym goer do to stay healthy and mobile?
- how bad is sitting? Is it worse than smoking?
- is holding your phone destroying your wrist mobility and posture?
Coach Nicole Corey competed in the 2022 CrossFit Games Semifinal event Granite Games with her team Breaking Boundaries. The team finished in 6th place after a grueling 3-day competition. Nicole and I sit down and talk about each event, what was good and bad about the event overall, what her thoughts are on the individual side of the competition and whats shes going to do in the future.
Nicole, is certainly busy. She has a full time job, started her masters program, and trained for the games this past year. The job and school alone would be too much stress for some people but the added games preparation can take a toll, she goes over her weekly schedule and how she prepared over this past year.
Congrats on a great season Nicole!
Today we sit down with Kelsey Polston. Kelsey is a marine veteran who only 10 years ago fell 55 feet from a helicopter in a mission in Pakistan. Becoming paralyzed and told she would never walk again, to walking again. Then, suffering a major neck injury in a motorcycle accident that doctors dub 'decapitation' cause of the possible effects of such a break to her C3, and now she CrossFits to gain strength and function in her daily life.
Listen to this incredible story from an awesome person. This whole month we have honored the fallen, but I love celebrating the victories of our service members and CFB members.
Thank you Kelsey for sharing!
Today Jimmy and I discuss his path to owning CrossFit Ikanos. Jimmy started out training clients in local parks, and churches, to a small space in an MMA-style gym, to working at CF Bound, to running a personal training/small group training out of his garage to running his own affiliate in his garage. It's been an extraordinary journey for Jimmy. But Jimmy is not an ordinary trainer. Jimmy's passion to build relationships with every client is what sets him apart. He's attention to detail in the client's daily lives and finding ways to improve the quality of life - setting goals - reaching goals - leading from the front.
We also discuss Jimmys' ideal client for Crossfit Ikanos. It's not your typical client you see at a CrossFit gym.
Take a listen to learn a little more about the great man. I know personally, that I'm proud of Jimmy and his accomplishments, and know he will continue his success!
Today we sit down with Jussara Vincent. She has been a member at CrossFit Bound for 2-3 years. When she first started she did not get the immediate results she wanted. After sitting down with a coach she started her Macros and later began a more in-depth nutrition program with Miles Pettit. Now she is down 40lbs and is on a flexible diet and only trains 2-3x a week due to her travel schedule. If you are having trouble managing your nutrition and your time take some advice from Jussara to help you reach your personal goals.
Today we sit down with Joanne Gossman. Joanne has an incredible story. Joanne came to Bound 4 years ago with our master's class and started training with Jimmy and hasn't looked back since. She was a competitive sailor growing up, then began her career and life was becoming stagnant. Fortunately, she had a son who started his own Crossfit gym and kept encouraging her to join her local box. Joanne googled CrossFit near me, went to one gym, and didn't have a strong connection but then came to Bound and fit right in. She began her training at 67 years old and at 70. She can do strict pullups for the first time in her life, Joanne got her L1 CrossFit Cert and now coaches classes and Jimmys CrossFit Ikanos.
Joanne is full of life and gives nothing but positive energy. You know she's a thermostat when she walks into the room her positive energy is contagious and everyone levels up.
I'm thankful to have her own the podcast.
We'll Jacob McDougle join us on our first video podcast. We talk about what he's doing with his education and what his plans are for the future.
We also talk about the research that he's participated in throughout the years being at Kennesaw State to where he is now, and what he will be looking at from a 'scaling' perspective in his next project for school.
Lastly, Jacob goes in-depth about how he developed, programs, and implements our Bould Build program.
Jimmy and Brandon sit down and discuss Jimmy's experience with the Age Group Qualifiers this past weekend and Jimmy asks Brandon what his experiences have been over the past 9 years as an affiliate owner. The ups and downs, pros and cons, and life takeaways.
Today we sit down with Trevor Maloney. Trevor has a great story from growing up without a father to becoming a collegiate athlete, to marrying his wife Hillary, to starting a business, and unfortunately losing his first child. Through all that Trevor and Hillary have deepened there relationship through faith and love and continue to make a positive impact in people's lives around them.
Trevor started a consulting/coaching business for professionals, entrepreneurs, and CEOs after college. Listen to the techniques he uses to overcome adversity both in his personal life and with his clients.
Today Jimmy and Brandon sit down to talk about what makes a good coach. This is not about Crossfit coaches directly, we speak about our old coaches from youth sports through high school and college and how they each had a different perspective and impact on us personally through their techniques to motivate, encourage, and sometimes push us harder than we thought we needed to be.
In the end, everyone has their own opinion on what makes a good coach. Some people like to be left alone with only a few pointers here and there and while others like to have a coach find every detail exposed on a lift or nutrition.
A coach's greatest tool involves two things: communication and observation. But that's for another episode
This week Jimmy and Brandon sit down to talk about our Immune systems and how to exercise at the appropriate intensity and duration coupled with eating the correct amount of protein to give us a bulletproof immune system to fight off sickness and stay injury-free.
Below you can find an interesting study performed at Appalachian State University in the 1990s by Dr David Nieman, a professor at App State, who formulated the J-shaped model to describe the relationship between exercise intensity and the risk of acquiring upper respiratory tract infections (URTI). Very common in athletes, this is a form of illness that's caused by an infection of the upper respiratory tract. After analyzing many athletes (from many sports) scientists found that moderate exercise has the ability to improve immune function compared to sedentary people sitting on the sofa doing nothing.
STUDY from the Active Female
today we sit down with CrossFit Bound Hype Man Davis Brown and the fittest competitor in the gym Logan Brown. We discuss their training, mindsets, nutrition, schedules, friendships, and the upcoming quarterfinals' workouts. These two young men are driven to succeed both in life and the gym. Taking what they have learned through discipline at an early age I'm sure regardless of your age you can take some strategies from this conversation to apply to your life.
Today we sit down with James Cawthern, James is a husband, father, businessman, avid skier, and a couple of years ago had a potentially life-threatening cardiac event. We talk about his experiences leading up to the event, how he recovered, and how he prioritizes his health and fitness to keep up with his 9-year-old son and skiing.
We had a great conversation and believe you'll find his success motivating in your personal fitness journey.
Jimmy and Brandon sit down to discuss our personal motivations and how those motivations have shifted over the years. We touch on how training can bring the best out of us despite being the toughest experiences in our day to lives.....but in the end, you have to ask yourself did you accomplish something great today? For most of us, that tough workout in the gym would be the greatest thing we accomplish all day out of our normal routine.
We're excited to bring more stories from our members in the upcoming weeks. Be on the lookout for some good content...
Jimmy and Brandon sit down to discuss the difference between successful clients and clients that have trouble reaching goals. We all have access to the gym, to quality food, to sleep, to recovery, etc.
So why do some clients find success?
Today Jimmy and Brandon discuss the upcoming Open. Should you sign up for it? The two discuss how to approach the weeks leading up to the Open, how to mentally prepare, and lastly how to participate in the intramural open we have at CrossFit Bound.
Today we talk with Coach Tricia Wasielewski. Tricia is a former Crossfit Bound competitive athlete, she qualified for regional as an individual, competed in the Elite Division at Wodapalooza, and was part of the best female duo for a team (Jessica Phillips and her) at the regionals. Tricia gives a female perspective on comparing yourself to others both online and in the gym. She has some great insight from competing with the elite and how she thought she needs to look or perform a certain way.
Tricia is a CrossFit Level 2 certified trainer, has her Precision Nutrition Level One certification, and is pregnant with her first child.
Today we have our special guest/coach Taylor Snyder with us to talk about comparing yourself with others. In today's social media/information world we constantly bombard ourselves watching highlight reels of people's lives. How do you put your blinders on and focus on improving yourself?
Today we have Jimmy's client Peggy Bannister join us to discuss her experiences living with type 1 diabetes. Peggy has a unique story in that she did not discover she was diabetic until she was in her early 20s following the birth of her daughter. Since then, her experience with doctors and educating herself have led her to a higher quality of life while living with type 1 diabetes. Jimmy and Brandon ask her questions regarding her daily life, how she monitors her blood sugar through nutrition and exercise, and the technology available to her.
Brandon and Jimmy sit down today to talk about a new way or perhaps several ways to set and reach your goals. This podcast starts off by sharing Jesse Itzler strategies to set and reach he's goals. As we all know there is never one way to do something. We have several tools we can share with you on how to set a goal and reach it. I like to set a goal and work backward, while others set goals and work towards them. There's never a wrong way but what we do know. One big goal can be met by setting daily goals or developing new habits to create the opportunity to reach your goals.
Take a listen and send us more questions and what you want to know more about at
info@crossfitbound.com
Beginning January 10th CrossFit Bound is starting off the new year with a Nutrition Kickstart Kickstart. The Kickstart will last 30 days. All you need to do is sign up for a Nutrition Consultation with one of our coaches - get an inbody scan, answer some personal questions on WHY you want to be a part of this kickstart, and get ready to put in the work. The Cost is $99.
Coach Miles Pettit is leading the Kickstart. Coach Miles recently achieved his Precision Nutrition Level 1 certification and will be heading up our Nutrition program called Birddog Performance Nutrition at CrossFit Bound moving forward.
Take a listen. Sign up using the link below!
Kickstart Sign Up
Jimmy and Brandon discuss their Daily habits and strategies to create their perfect day. We hope you can take these same tactics and apply them to your day to create a well-balanced day focusing on you, your family, health, and business.
Jeb and Brandon sit down to discuss time management, setting goals, family, fitness, and everything in between. Jeb is in upper management for Home Depot, married with 4 children, a crossfitter, and an ultra runner. His schedule is very demanding, just like many of you. We discuss his strategies for success and how he prioritizes his day around family, job, and fitness.
Jimmy and Brandon talk about Unilateral vs Bilateral exercises. Who should be using them, how you should be implementing the movements in your training, and how our training program at CrossFit Bound utilizes these different exercises to create strong healthy bodies.
Today Jimmy talks with 5 super strong women about confidence, what we think it is and what we think it's not.
Today Jimmy and Brandon sit down and talk about what (if any) supplements should you be taking.
Jen Wells is a professor at Kennesaw State University. 7 years ago she was diagnosed with Multiple Sclerosis. In the beginning, it was tough, but through educating herself, dedicating herself to a fitness program, and adapting to a new diet she is healthier and fitter now than she has ever been in her life. Great episode and reminder that everything you do from fitness, work, family - your mindset and how you approach every situation matters.
Beth has been a member for half a decade and I still can't get her name spelled right. Beth has been in the fitness world for over 15 years as a spin instructor. Fun Fact Beth has lost over 100lbs since starting her fitness journey in her 20s. Beth has a great story to tell from her humble beginnings to still setting PRs at 50 years old.
This week we sit down with our AM Coach Jason Callis to discuss how he got started in CrossFit. How he overcame addiction, What his role is in the Phoenix Organization here in Atlanta, Ga, and what are he's does and don't in a CrossFit Class.
The 1st episode talks about Jimmy Nixons and my (Brandon Phillips) mission in regards to our gyms and our clients. Why we got started and we hope this podcast will do in regards to communicating with our clients/members. Join us weekly for nutrition, training tips, education, upcoming events, client success stories and struggles.
If you have any questions you would like to have answered email info@crossfitbound.com
The episode is getting to know Jimmy Nixon and me (Brandon Phillips) what our mission is, what our why is, and how we plan on using this podcast to communicate with our clients.