Ladies Night will be held on Thursday, October 25th from 7:30-10pm at Times Ten Cellars. Please put it in your calendars now! Contact Jill or Elizabeth with any questions you might have.

Guys: Start your mustaches.

Vitamin D

In the past, the sun has gotten a bad rap in the health community. About 30 years ago, the sun became something to be afraid of. Too much exposure would cause skin cancer and everyone was told to stay inside or wear sunscreen of spf 500 if you dared to be in the sun for over 10 minutes. This coincidentally was about the same time the food pyramid was released by the FDA with emphasis on a new high carb, grain filled diet. Skip ahead 30 years and you get elevated levels of skin cancer and a society declining in health every year. Coincidence? As it turns out, people who have more sun exposure are also the ones with decreased rates of cancer.

Vitamin D, or more specifically Vitamin D3 (Cholecalciferol), is made in the body in the presence of exposure to ultraviolet B rays of the sun. When the skin is exposed to the sun, it takes only minutes for the body to synthesize 8-12,000iu of V-D3. Is there excellent sunlight out there? You betcha. Sun exposure near the equator at mid day. If you don’t sunbathe practically naked three to five times a week for ten to fifteen minutes, then you don’t get enough excellent sunlight.

So why should you be supplementing Vitamin D? Vitamin D deficiency can lead to muscle weakness, osteopenia, osteoporosis, bone fractures, insulin resistance, cognitive impairment, lowered immune defense and much more. Vitamin D improves brain function, helps battle depression, supports bone health, and bolsters the immune system. So how do you know how much to take?  Dosages are directly dependent on how deficient you are.  The “normal” in the US is 20-50 ng/ml.  That is low.  But again, normal in the US is sick compared to countries like Finland where the normal level of Vitamin D is 70 ng/ml.  The difference is standards.  Countries like Finland and Denmark have higher standards for measuring health.  They have lower rates of every disease compared to the US also.

You shouldn’t take VD3 like any other supplement though. For more natural absorption, it is better to take 25,000iu-50,000 on Monday, Thursday, and Saturday than to take 8,000-10,000 a day.

 

A few of our members went down to Austin for the Tough Mudder event this past weekend. One of the many obstacles they had to overcome was to run through a slew of hanging wires, some live some not. Adam didn’t exactly make it though unscathed. Watch until the end. It is pure gold.

(he is the one on the ground)

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Friends of Santa Fe Trail is putting on a 5K run this evening a couple of blocks from the gym. Wanna switch things up a bit? Join Bryan, Jill, Karen and some others this evening at Lindsley Park at 5:30ish. Cost is $40. Details here.

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Weekend Schedule

Free 10am CrossFit class. This is open to anyone who is interested in trying out CrossFit as well as current members.

Sunday Suckday TBD.

Want to become a member of EDCF or know someone who does?? Sign up for the new CrossFit Prep Course (Elements Program) starting TODAY! We have one more spot available so contact us here to reserve it ASAP!!

My first job out of college landed me in the great city of Austin. Beautiful city, great people, and some of the best breakfast tacos I’ve ever had in my life (Mi Madres off Manor for life). I worked consistent 60-80 hour weeks and got lazy when it came to working out. Even though I had a free membership to a gym I always found an excuse to either not go or not work out as hard as I could. Fast food became a habit and frequenting happy hours, 6th street, and Rainy were the norm. After a little less than 2 years in our capitol my weight skyrocketed to the heaviest I’ve ever been in my life.

A job transfer brought me to Dallas in April.  New city, new job—it was time for change. I had heard about CrossFit before but was initially turned off by the stereotypes. My perception changed after a conversation with a buddy from college.  I caved and signed up for Elements on June 4th—the decision to join has changed my life.  I’ve lost over 30lbs, gained muscle, and for the first time in my life I have self-control when it comes to what I eat.  This hasn’t been just a health kick; this has become a lifestyle change… and I’ve only just begun.

– John Deaso

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Weekend Schedule:

Free Saturday community workout at 10am. Ages 45+ are welcome at 9am.

Join us after the workout at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm.

Sunday Suckday TBD.

Hint: Our new place will be 3,000+sqft and at some point will feature an outdoor area out back. Get excited!

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Want to become a member of EDCF or know someone who does?? Sign up for our next Elements Programstarting October 8th! Contact us here to reserve your spot. Spaces are limited so let us know ASAP!

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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!

Time to revisit the Turkish Get Up! The TGUP is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task. Kettlebell Turkish Get-ups emphasize load balance, shoulder mobility, and functional strength. When doing them today, remember to keep the wrist supporting kettlebell straight upwards at all times and keep your arm close to your head. The full movement is demonstrated here. When resting return the KB to the floor with both hands to protect the loaded joints.

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Want to become a member of EDCF or know someone who does?? Sign up for our next Elements Program starting October 8th! Contact us here to reserve your spot. Spaces are limited so let us know ASAP!

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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!

Weekend Schedule:

Free WOD tomorrow morning (Saturday) at 10am! Never tried CrossFit before? Well here is your chance! Bring a friend, too! Ages 50+ are welcome to come at 9am.

Sunday Suckday – The gym will be open from 12 – 2pm. Feel free to come on by and work on whatever is giving you trouble.

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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery on Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!