The Livewell Collective - March 2020



2. CATEGORIZE NECESSARY MESSAGES. Create folders to organize the remaining emails. You might use a time-based system, like “First Quarter of 2020,” or descriptive names, like “Receipts” and “Current Projects.” Choose a system that works for your personal preferences. 3. RESPOND TO URGENT EMAILS. Have unanswered emails that can’t be filed away? Use the two- minute rule: Immediately respond to anything that will take less than two minutes to answer. For the ones that need more effort, put them on your to-do list and schedule a time on your calendar to respond. 4. MAINTAIN A HEALTHY EMAIL HABIT. Now that your inbox is in a manageable state, develop habits to keep it that way. Check your inbox when you get to work and follow the steps above. Once a week, set aside a few minutes to sort through and organize anything you missed. The more time you devote to decluttering your email first thing, the more time you’ll have to accomplish bigger and more important goals.


Not everyone grows up planning to be a gym owner. To many in the coaching and athletic world, it seems like a far-off fantasy. But affiliate owners like Lauren Suever didn’t let her dreams stay dreams. When the founder of Decorum CrossFit saw her opportunity to bring fitness to her community, she didn’t hesitate. That’s why we sat down with this small-town gym owner, to learn how she balances her passion for CrossFit with the duties of a business owner. “One door opened up after another,” Lauren tells us, reflecting on the hectic founding of Decorum. “I was beyond blessed.” Indeed, the founding of this gym in Lima, Ohio, is quite the unlikely story. “We learned our local affiliate would be closing in two weeks,” Lauren explains. “The news came out of nowhere.” As a level two coach and active member at an existing CrossFit gym, she was shocked by the news of this closure. Prior to the local box opening up, Lauren would drive 45 minutes to the nearest CrossFit location. Now, in October 2017, her local community was once again faced with being gymless. Someone had to step up. “I pondered it for about a week,” Lauren says, adding, “We opened [Decorum’s] doors on Oct. 29.” Founding an entirely new box within the same month as the previous affiliate closing took what Lauren calls “a crazy whirlwind” of activity. “I had a friend who was an attorney, another who was an electrician — people came to help paint and lay flooring. […] We were able to get a building up in three weeks without hiring anyone. It was amazing.” While Lauren is the first to admit that the unique skill sets of her members, family, and friends made her very fortunate, it just goes to show the value of reaching out to your community. “Never be afraid to ask, ‘Who do I know?’” she advises. Of course, as an elite CrossFit athlete, Lauren also had the resolve and leadership skills to make the rapid founding of Decorum possible. “I was in CrossFit long enough to know other owners and get their perspectives,” she says. “I asked them everything from how they run classes to how they purchase toiletries.” Moving into her third year as an affiliate owner, Lauren has just one piece of advice to passionate CrossFitters like her who want to bring a box to their community. “Never forget that it’s a business,” she advises. “You have to strike that balance. […] It’s all about trial and error until you find what works for your community.”




• 12 (1/2-oz) slices whole wheat peasant bread • 1 cup fresh ricotta cheese • 1/2 tsp freshly ground black pepper

• 2 cups fresh raspberries • 2 tbsp honey • Mint sprigs, optional


1. Heat oven to 300 F.

2. Cut each bread slice in half and place on a baking sheet. Bake for 7 minutes or until lightly toasted. Remove from oven; cool completely. 3. Combine ricotta and pepper in a small bowl. Spread about 2 tsp cheese mixture on each toast. Top each toast with 2–3 raspberries; drizzle evenly with honey. Garnish with mint sprigs if desired. Serve immediately.


Yield: Serves 12 | Calories 96 | Fat 3.4g | Protein 4.1g | Carbs 13.2g | Fiber 2.3g | Iron 0.8mg | Sodium 93mg


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