Nov 2019

The Holiday Mindset Wellness

in this issue >>>

current topics >>>

The Intramural Open at CrossFit Connex is wrapping up!

Take action now to make it easier in the new year!

- Intramural Open is Wrapping Up!

- Our Winter 2019-20 Class Schedule!

- Holiday Bingo Challenge*

- Our First Member Highlight!

- Intro to Personal Training!

- November Community Outreach!

- Importance of Zen Planner!

- Advanced Theory Course*

*Attachments at the bottom & in email

We have had so much fun dressing up, working out, and

cheering each other on over the last 5 weeks! We hope

you grew closer with the community during this time and

encourage you to keep meeting new members and

having fun with your fitness!

Celebrate the 5 weeks of hard work and fun with some

snacks, mocktails, cocktails, and your best “high school

stereotype” costume on Friday, November 8th at 6PM- ?

Bring a beverage of your choice if you are picky (we will

have some options as well) and a dish or snack to share

if you can! Family and friends are ALWAYS welcome!

As we fly through the final quarter of the year, we throw out all attempts to improve our nutrition. It’s pumpkin spice season, followed by turkey day, followed by hot cocoa and cookies and too many ugly sweater parties to count. We oftentimes also fall out of our workout routine due to changes in the weather, increased travel and increased family obligations. This results in more effort required to make it work with our schedule and may lead to us letting fitness slip for a couple months. “It’s all good,” we think. “I’ll get back to it in the New Year,” we say. “It’s just so hard this this time of year,” we admit to ourselves. Ditch those thoughts and let’s do some math instead. There are 58 days before the New Year. That’s 174 meals before the New Year. Thanksgiving, Christmas Eve, Christmas, and New Year’s Eve make up at most 12 meals of those 174. Thanksgiving, Christmas Eve, Christmas, and New Year’s Eve make up 4 of those 58 days.

Here are some tips to a successful holiday: 1. Focus on the nutrition basics: Use the 162 non- holiday meals to eat your veggies, lean protein, healthy fat, and smart carb/ whole grain! Bonus for taking a picture to bright spot yourself on your solid efforts! 2. Schedule fitness into your routine: Book yourself an appointment with fitness! Ideally you make it in to enjoy group exercise with us, so be sure to check our schedule and pick the days you will make it! On the days it doesn’t work with your schedule, pick some home exercises and get in 10 minutes of something! Small steps are better than no steps. 3. Get your family involved with holiday fitness: What better way to show thanks than to honor your body with some movement alongside those you love and care about! Get them involved in a Thanksgiving Turkey Trot, some holiday circuits, or a walk, game of football, etc. 4. Try a new recipe: The fun part about the changing of the season is a desire for different foods like soups, chilis, etc. Play around with healthier options to your seasonal favorites! This goes for sweet treats as well! 5. Make memories and enjoy what holidays are all about- Family & Friends! Don’t get too caught up in your nutrition and fitness on the actual holidays! Enjoy yourself.

Rooted November Newsletter on CrossFit Connex at Rooted Wellness

What does a day in the life of Libby Dahlke look like outside of being a stud crossfitter? A lot of family fun with all my guys: Owen (4), Jack (sub-2), and Robert (age redacted). I like to spend my free time cooking, applying body glitter, and watching documentaries. I also sometimes go to work–I’m a Success Consultant at Zendesk.

What is your favorite memory at CrossFit Connex? Gathering with 10+ other 5am-ers in the Wal-Mart parking lot at 4:15am applying eyeliner and wigs in an attempt to look like goth-era Coach Cherise for “Dress Like Your Favorite Crossfitter Day.” Her reaction was priceless, and we had so much fun planning it all out.

If you could create any workout, what movement/movements would it definitely have and ones it would absolutely not? Burpees = yay! Assault Bike = barf

If you were to have a theme song when you enter Connex…. what would it be? Ohhh–this is a tough one! I feel like it changes all the time… but lately I’ve been inspired by Bill, so I’ll say: ‘Timber’ by Ke$ha

What’s the best part about working out with the 5am class? The people!! And, of course, the constantly positive and upbeat motivational speeches from Coach Cherise!

Froyo, ice cream or custard? Potato chips! (I’m lactose intolerant… womp womp)

What positive impact has CrossFit had on your life? I don’t think there is one area of my life that hasn’t been positively impacted by Crossfit! I could write a book on this topic, but one thing that stands out as something I wouldn’t have expected is that I’ve made REAL friends AS AN ADULT here! It’s notoriously hard to make friends after college, and I’m overwhelmed at the amount of people I consider friends because of this common bond in health. And these are like, legit friends, too. Like, help-you-move-and-be-geniunely-happy-about-it friends!!

Any advice for someone just starting CrossFit? Celebrate alllll the wins! Sometimes that’s a PR and sometimes it’s just walking in the door–consistency matters more than lifting the most or running the fastest. (And also, don’t listen to anyone else–burpees are awesome!)

FREE Personal Training Shoe Policy + Winter Safety >>> All members should take advantage of his/ her FREE 15-

minute personal training session. This will be dependent

on the schedule of our personal training coaches, so

please be patient in scheduling a time to get this done. If

you know of any family/ friends who would like to join a

gym but are intimidated by group fitness please send

them our way!

Please schedule a time by emailing morgan@crossfitconnex.com. If you or someone you know would like a personal training membership, please visit our website www.crossfitconnex.com.

It sucks to have to include this so soon, but Mother Nature decided to bring us some winter weather early on this year! Please Bring a second pair of shoes and change prior to coming into the main gym space. With the salt, sand, snow, etc., the floors quickly get dirty during the winter months. In an effort to keep them cleaner and safer to be on for you, please come prepared with a second pair of shoes. Also, you are welcome to keep your gym shoes in the members room. Please find a cubby to store them in. Winter weather brings unsafe driving and walking conditions. Please be aware that we have a hired team to plow the parking lot and we will do our best to keep it salted and shoveled but be careful when getting out of your car and walking into the building. If weather and roads are bad, it is possible we will need to close up the gym for a class or the day. Please keep an eye on your emails and enter your phone number in Zen planner if you would like text updates when cancellations happen.

Member Highlight: Meet Libby!

ask the experts >>>

We Believe Health is a Basic Human Right. All individuals have the right to achieve their highest attainable standard of physical and mental health through access ranging from health education to prevention to screening to treatment.

It is important to recognize certain individuals are privileged with easier access to things like medical services, adequate housing, adequate food, clean living and working environments, etc. Additionally, certain individuals have easier access to things such as health club memberships, personal coaching, nutrition, health education, “free” time, etc.

We understand socioeconomic status, race, and gender can have a great impact on health outcomes, so we do our best to support all individuals in living a healthier life!

Due to our unique “holistic” approach, we believe we can offer something to everyone. Rather than creating programs or events designed based on what we think others need, we utilize our diverse skills set and are able to mold to the needs of your organization or specific community!

Our skills include health education, nutrition information and behavior coaching, movement coaching for individuals and groups ranging from kids to older adults, medication education and compliance coaching, and basic nursing skills. We also can offer our time, which we understand is one of the most important resources for outreach groups.

Reach out if you have ideas of how we can help!

Our holistic approach:

November Community Outreach: Food Donations for the holidays! All month long, we will be collecting canned goods to take to Second Harvest Food Bank. Anyone who brings a food item to the Friday Night 20.5 Party will earn a point for their team! All month long, Saturdays are FREE for non- members when they bring a food item.

Our Winter Schedule We will be adjusting the schedule for December and January by removing the 6AM class. Our hope is to increase participation in our other various class times including 5AM, noon class, and our three even classes. CrossFit is a community driving fitness routine. Having fun with a group and breaking a sweat together keeps us coming back for more! 6AM has been low attendance and is only anticipated to be even less during the winter months as seen in prior winters. We will reassess the 6AM need in February, and we plan to add it back in March or April for our Spring schedule if there is enough interest. We greatly value our members, especially those who come in the morning, and we hope you can adjust your schedule to make it at one of our other times!

We value you and your feedback and want to accommodate to keep you in our community in any way possible! Questions, comments, and concerns can be emailed to chardae@crossfitconnex.com. Zen Planner: Download the app! - Reserve Classes (Please still check in when you come into the gym) - Record workout scores - Like & comment on other people’s scores - Review library for benchmark workouts - Create custom workout results

CHECK THE ATTACHMENTS Holiday Bingo Sheet: Earn points to win prizes! Advanced Theories Course: Interested in the coaching perspective?

Located at: 6900 Mangrove Ln Monona, WI 53713

Health & Fitness

coming soon >>>

- A December Outing

- Gym remodeling

- Grand Opening/ Open House

- Hosting a Level 1 Seminar

December 21st – 22nd

Our community (YOU) makes Rooted Wellness/ CrossFit Connex the wonderful place it is!

We hope you enjoy seeing the various members of our gym broadcasted on our blogs and

social media!

If you know of other humans like you who would be a good fit for our community, be sure to

bring them in to experience our everything you love about us!

thoughts... final

Contact us at 608-412-3923 or crossfitconnexwi@gmail.com Visit the website at www.crossfitconnex.com

OUR SERVICES - Group Fitness (unlimited or punch card) - Olympic Lifting (access with unlimited membership or punch card) - Personal Training (purchase on website, tailored to your schedule and needs) - Longevity (10AM on M, T, TH) - Corporate Wellness Class (available at our location or in your office!) - Corporate Wellness Seminars (health topics brought to your place of work!) - InBody Scans (purchase on website, tailored to your schedule) - Personal Health (nutrition) Coaching (focused on lifestyle changes) - Kids Birthday Parties! * Contact us to learn more about any of our offerings or to get us into your place of work!