Don't Miss Out!! Group Training at CB South Fitness

Hello everyone! 

I was just looking back at past articles realized, yikes, it has been a long time since I have posted anything for our members!  I don't know about you, but around my work schedule and gym workouts, I have been spending as much time as possible outdoors soaking up these 80 degree days! 

I wanted to remind members, and those who have been looking at the gym, that CB South Fitness has weekly group personal training that is offered to the public.  What does "offered to the public" mean exactly?  It means that you do not need to be a member of CB South Fitness to show up for training on Wednesday's, and train with us!  You can bring a friend if you like, train one week or train every week - the choice is yours!  

The local personal trainer is Tim Skafidas, who has been a trainer and coach in CB for something like 20-years.  Tim charges an extremely fair reduced rate of $30 per group session.  Upon meeting Tim he will ask you what you would like to get out of your training, how you are feeling that day, then figure out what's best for your workout, and everyone in training gets down to business. 

All of us in Tim's group training have something different that we want to accomplish and he is especially awesome at tailoring the workout to fit our individual fitness goals. 

In addition to Wednesday's group training, Tim is currently taking on private member clients at CB South Fitness.  If you are interested, or know of someone else who is, please have them contact me for more information and to get in touch with Tim directly. 

Happy Lifting and I hope to see you soon! 

Kristin King 

Spring Fever

Getting Outside

Hello everyone!  Spring is here, and the trails in Crested Butte and CB South are drying quickly and ready for another season of fun and adventure!

I did a trail run with my dog (#athenathebear) this morning, and it was incredible!  We ran caves trail over to wallrod cutoff, and down to cement creek road.  I was surprised to see the trail as dry today as it would be in the middle of summer.  When I was on the same trail a couple of weeks ago it was so muddy that I was walking at a snails pace, and came close on several occasions to falling off the hillside.  I was up to my ankles in mush and there was so much mud caked to the soles of my shoes that I had no traction what-so-ever.  It was quite the balancing act hike!                 

In addition to getting outside and soaking in the sun, regular gym workouts are still an important focus of my fitness regimen.  Lifting weights, swinging kettle bells and working on my core is helping me stay in tip top shape for crushing the trails on my mountain bike and feeling powerful running and hiking this season. I have been working out hard at CB South Fitness all winter, and there's no reason to let strength workouts and my training slide now, especially when I have never felt so strong or toned!

Four Seasons of Health and Fitness

I thought in this blog I would mention a few of the reasons why regular strength training is an important and healthy part of our routine – and not just in the winter season when it’s cold, but all year long.

HEALTH BENEFITS

  • Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low Density Lipoprotein (bad cholesterol).
  • Reduces risk of diabetes and insulin needs.
  • Lowers risk of cardiovascular disease.
  • Lower high blood pressure.
  • Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
  • Decreases or minimizes risk of osteoporosis by building bone mass.
  • Reduces symptoms of PMS (Premenstrual Syndrome)
  • Reduces stress and anxiety.
  • Decreases colds and illness.

STRENGTH BENEFITS

Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater ease.

IMPROVE FLEXIBILITY

By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

LOWER THE LIKELIHOOD OF INJURY

Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.

CHANGE IN BODY COMPOSITION

Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement.

INCREASE MUSCLE TONE

The conditioning effect will result in firmer and better-defined muscles.

IMPROVE POSTURE

The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability.

IMPROVE STATE OF MIND

As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.

(Bullet points taken from - https://www.bodybuilding.com/fun/trainingstation1.htm)

Wrap Up

My hope is that gym and community members will continue to strength train in addition to their outdoor time this spring and summer.  My husband, Andy, and I are happy to provide Crested Butte and CB South residents with a convenient place to exercise where members feel comfortable and confident while at our gym.  CB South Fitness has convenient gym hours and we’re open to members every day from 5 am – 10 pm.  Members easily scan their key card to get inside, and do their thing - whether it's a 15 minute targeted session or an hour long total body workout. 

Please contact us at 970.765.7009 if you have questions or if you are interested in membership.  We look forward to seeing you soon! 

-Kristin 

 

Week #11 6-Pack (Abs) Project

Hola!  Many weeks have passed since my last blog about the #6packproject, Primal Blueprint, the keto diet.  I believe I last left off at week 8 and here we are in week 11. Wow - I cannot believe how the time has flown by! 

STICKING TO IT (NO MATTER WHAT)

There are so many things that I would love to share in this blog!  Unfortunately, I need to break it down.  When considering the demands of running CB South Fitness, growing another business, raising our 3-year old, training, and preparation / education to the Primal/Keto diet, it leaves little extra time for blog posts. :)  I am fighting a nasty cold which has slowed down my workouts this week (and probably for the first time in months).  I did attend our gyms group training this week, and as usual it was awesome!  It's a great group of Crested Buttians and Tim is an awesome trainer and coach! 

Earlier today I jotted down a few things that I want to touch on this week: 

1) My workouts

2) My diet

3) DNA fit

4) Intermittent fasting

5) Recipes! 

DETAILS, DETAILS, DETAILS! 

1) My #6packproject ab workouts are awesome! I love them and never get bored with what I am doing! I have only missed a few days of abs in the 11 weeks and they were due to sickness (mostly what I am dealing with now).  Travel hasn’t stopped my dedication to my 6 pack abs, which was a huge concern of mine in January when I started this journey.  I have a great floor ab workout I can do, a lengthy plank workout I mix in, and I love kettle bells and do them every time I am in the gym.  Kettle bells are still a favorite of mine, and I change up the exercises that I do to keep it fresh! 

After 11 weeks of hard work I do not have a 6 pack, and last week I asked my trainer why that is. He says that I need to be down to around 12% body fat to see my abs pop and thinks that I am probably roughly a couple of points above that mark.  In February when I checked I was at 16% body fat and so I still have some work to do.  He encouraged more low and moderate intensity workouts (brisk walks, easy jogs, moderate bike rides, and just being on my feet more that I am now).  Longer periods of time in a fat burning zone will help me shed that last percentage of body fat to hit my goal.  I immediately thought of #Athenathebear and how happy she will be to get more walks and hikes as a result of Tim’s advice. 

2) Eating Keto - I love what I eat on a daily basis.  I do not feel famished ever, and I love not having to count calories.  What I eat is pretty consistent with what I have written in previous posts - including, eggs, bacon, and avocado most of the time for breakfast.  I make a mean omelet, and they are my absolute favorite!  I eat breakfast as late in the day as I can, usually between 11am-1pm. 

If I eat three meals a day then I will have a salad in the afternoon.  I throw all sorts of yummy things on my salads, and they never disappoint.  Topped with avocado oil and peach white balsamic vinegar, I can’t go wrong.  Regular salad dressings are a no-no on the Keto plan. 

Dinner consists of chicken, pork or fish with one or two amazing vegetables prepared in a variety of ways.  We have tried many of the recipes in the Keto reset book and they have been wonderful!  I really suggest picking up your own copy if you want to try them for yourself - https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237

3) DNA Fit - In December I decided to take a fitness DNA test to learn about how I am wired.  I signed up online, they sent a package with a vile, I then spit in that vile and sent it away in the mail to a company named Helix.  What I signed up to learn was not 'how likely am I to get cancer or Alzheimer’s', but to find out what type of diet, and fitness plan would help me maximize body composition, athleticism and help me feel my best.  It took about 10 weeks after submitting the vile of saliva to learn about my DNA and I finally got the results a couple of weeks ago. 

The biggest eye opener in my results is that I have a “very high response rate to carbohydrates”.  To provide a little background, if I had a neutral response then it would have said "medium", but no, I got a "very high response", and they recommend that only 8% of my daily intake consist of carbohydrates!  Um, what?!  Me?  Are you sure?  The girl who used to eat french toast for breakfast, sandwiches for lunch, and pizza for dinner?  The girl who made panini’s almost everyday and ate chips, and chocolate and whatever she wanted (and usually like it was going out of style).  The girl who had ice cream in her freezer 98% of the time and almost never missed a night of ice cream.  How it the world do I have a "very high response" to carbs?!  I still have yet to learn what how many grams of carbs this 8% recommended amount is, but I am happy that I am already eating a low-carb diet so I can nip it in the bud.  Here is the link for those wanting to out DNAFit and if you message me I can share more about it as well. https://www.dnafit.com/

4) Intermittent Fasting - Earlier, I mentioned not eating breakfast until between 11am - 1pm. There’s a reason for that, and I am doing it intentionally to reap the benefits of intermittent fasting.  I drink decaf coffee in the morning with half and half, and that satisfies me until breakfast.  I can go to the gym for workouts in the morning and have awesome energy to take me through my workout without crashing.  It's the opposite of how I used to feel and I always ate before my workouts to fuel me until the end.  To read more on intermittent fasting and learn about all of the other great benefits, I highly suggest this article - https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section2

5) Recipes - Okay, the fun stuff - these are all so freakin’ good! 

Low carb chicken tenders - https://stepawayfromthecarbs.com/low-carb-chicken-tenders/ 

Garlic spaghetti squash with herbs - https://pinchofyum.com/garlic-spaghetti-squash-with-herbs

Keto no-bake cookies in 5 minutes - https://howtothisandthat.com/keto-no-bake-cookies/

Low carb coleslaw - https://lowcarbyum.com/quick-cabbage-coleslaw/ 

SIGNING OFF

I think one of the things I get asked the most is "do you think you will be able to do this diet for a while?"  The answer is absolutely, "YES"!  I want to stress that eating on the Keto or Primal Diet is not that strict, if you consider other "diets" out there.  We've had so many amazing meals the last few months and you would never know were low carb.  These meals fill us up, incorporate many great vegetables, spices and flavors and we can eat portions that make our bellies happy.  Because none on them include gluten, soy, or harmful oils, and the carb count is small, even when I feel "full" after eating I'm no longer bloated and yucky feeling like I used to be.  Two thumbs up to that! 

 
 Beach day in Florida with the family :) 

Beach day in Florida with the family :) 

 Adult ski day and apres ski with my babe

Adult ski day and apres ski with my babe

kristins abs workouts and exercise cb south fitness.JPG
 Fat burning hike with Athena on a hiking trail new to us.  A great morning adventure! 

Fat burning hike with Athena on a hiking trail new to us.  A great morning adventure! 

 Pumping some iron with my dad while on vacation. Thank you Mellodies gym! 

Pumping some iron with my dad while on vacation. Thank you Mellodies gym! 

 Easter dinner consisted of carnitas from the Keto book with Keto approved cole slaw, salsa, cotija, on butter lettuce. It was delicious! 

Easter dinner consisted of carnitas from the Keto book with Keto approved cole slaw, salsa, cotija, on butter lettuce. It was delicious! 

 Some of my favorite snacks, including, an omega-3 mix that tastes incredible! 

Some of my favorite snacks, including, an omega-3 mix that tastes incredible! 

 

 

 

 

 

Strength Training & Yoga - New Class Offering Beginning April 9th!

CB South Fitness is happy to bring those in Crested Butte together - and close the gap between those who do yoga, and those who go to the gym - by offering a new class for our members.  The class will be on Monday's from 4:30PM - 5:30PM, starting April 9th, and it's called Strength training for Yogis. 

The sessions will be lead by local personal trainer Taylor Randoll, and focus on balancing the yoga practitioner's body between strength and flexibility.  The class will have a deep focus on core strength, developing the muscles of the back body, and proper engagement to carry yoga practice, and strengthening the legs for the foundations of asanas (yoga poses). 

Taylor is a Certified Personal Trainer, Behavior Change Specialist, and has her Buti Yoga Instructor Certification. 

If you are interested in participating in Strength Training for Yogis, the cost is $30 per class, plus the cost of gym membership.  To get your gym membership set up, please click "JOIN" on the website or call 970.765.7009. 

We are excited to add to our offering at CB South Fitness, and we hope that you will check out these trainings with Taylor starting on April 9th. :-) 

Kristin 

Week #8 6-Pack (Abs) Project 

Hola! 

I am typing my blog this time around from the plane, as my son Keiran and I are on a flight to Tampa to see my parents and grandparents.  I’m recalling the last week or so of the #6packproject, my diet, the Primal Blueprint, what’s new and worth reporting, and wondering exactly how to structure this weeks blog. 

There’s been so much going on with my son being sick this last week, and I’ve been holding my breath as this day has approached, in anticipation of him being well enough to actually travel.  As it turns out, and after a last minute doctors appt yesterday, he is well enough for he and I to head the the sunshine state - hooray! 

Week 8 highlights: 

Snowboarding with hubby!  A few days ago, Andy and I went snowboarding for the first time this season, and although there was no fresh snow, it was still a ton of fun!  I have only snowboarded a handful of times in the last four years, and when we moved to Crested Butte in 2016, I converted back to skiing (after not having skied in 20 years!).  I always have a blast on my board and its a bit nostalgic for me remembering how Andy taught me when we first met almost 9 years ago.  Anyway, let me snap back to reality, and I hope to get on my board again this season! 

Intermittent Fasting.  As a way of accelerating my plan to go keto and start burning fat faster, I have been skipping my normal 7 am breakfasts and stretching my first meal out to between 10-12pm.  If you had asked me 2 months ago if I could skip breakfast, and still work out and feel great, I would have said “no freakin’ way!” but as the weeks have gone by on a high fat, moderate protein, and low-carb diet and in recent weeks, I don’t need to eat first thing in the morning.  When I wake I have 1-2 cups of decaf coffee (my body can’t handle caffeine the way normal peoples can), that will satisfy me until my first meal. If you are interested in reading the benefits of intermittent fasting I suggest checking out this article - https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting.

Not missing the sweet stuff.  My cravings for naughty foods have dissipated.  I cannot tell you how much my thoughts always revolved around chocolate and sweets!  I have the occasional chocolate craving but they are far more tamable then in the past.  However said, I have had some chocolatey goodness in the last several weeks.  I still love to make this healthy brownie recipe that I posted in an earlier blog (http://www.sheknows.com/food-and-recipes/articles/1075205/low-carb-gooey-skillet-brownie-for-two).  I use Stevia as the sweeter to replace regular sugar, and coconut oil when I am not eating dairy.  The bonus is there are some great benefits to dark chocolate or 100% unsweetened cacao used for cooking.  This means no feeling guilty about eating some almond flour based brownie here and there!  https://draxe.com/benefits-of-dark-chocolate/

The learning curve.  I'm still learning so much about the Primal Blueprint, managing the Keto diet, and understanding labels on food.  I buy our food and prep on Sunday for the week ahead (I probably spend about twice as much time in the kitchen as before - and it's so worth it!).  I feel better then ever, my days are not consumed with figuring out the next meal, and I'm benefiting in more than just weight loss, but in my overall health.  The extra bonus is that my workouts get better each week! 

To learn more about the Primal Blueprint and 21-day reboot check out this resource with tons of great content to sum it up! https://www.marksdailyapple.com/the-primal-blueprint-21-day-challenge/

Week 8 challenges: 

Child sickness.  Having a sick toddler in the house will rock your world for several days.  They are home from school but super uncomfortable, they don’t eat, they cry most of the night, have a hard time telling you exactly what’s going on, and there is little you can do to help, other than be there to console them.  Our son is normally the happiest most enthusiastic kid on the block, but when he is not feeling well, and mom is around, he becomes extra emotional and every word out of his mouth is a whine.  I have such a hard time dealing with whining!!  Am I alone in feeling this way?!  Probably not.  I am not sure how many readers have children, but it is hard to keep your sanity during times like these.  Your wants and needs are an afterthought and everything is about your little person and their needs.  I look forward to a couple days from now when we are in the clear and the kiddo is sleeping all night, acting himself again, and not needing regular doses of Motrin. 

Traveling on the #6 pack project.  Appropriate travel snacks, and food for this trip are all a concern.  Proper planning for meals when we arrive to spend time with my family.  My family is notorious for having cookies, ice cream in the house (wait - did somebody say ice cream cake?!), and I need to remember that I have the willpower now to not let my family wear me down and cheat on the project.  I have worked so hard to get here! 

Side note:  My husband, Andy, initiated a bet for neither of us to eat ice cream while I’m in Florida (he totally knows how my family rolls).  He is not with us on this trip, and I assumed with us leaving Crested Butte he would be eating M&M’s before too long and drinking beer every night.  Well I would be wrong!!  He plans to stick with the plan as well, and I'm so impressed!  He was totally appreciative when I made him the Keto grocery list to help him stay on track with his meals while we are away. 

Snacks I'm packing: 

-Hard boiled eggs

-A delicious trail mix that blows my mind and is Primal approved, including: 

-macadamia nuts (love these) 

-walnuts

-a light amount of dried cranberries

-slivered or whole almonds

-pumpkin seeds

-unsweetened coconut flakes 

-sunflower seeds

**Since I have been intermittent fasting, I really didn't need to eat on the plane until 12pm, and even then I wasn't so hungry that I was in rough shape.  Less snacks are needed for my body for fuel now and that makes it much easier! 

Closing: 

I think that it’s important to point out that before starting the #6packproject 8 weeks ago it was never my plan to do the ketogenic diet (changing how my body was programed before to burn glucose for fuel, to now burning fat and ketones instead).  So much has evolved since January 16th when I started the #6packproject.  My goal back then was to simply get 6-pack abs, to do something different and set a really challenging goal that I knew I could achieve with discipline and time.  I am very happy with the evolution of the CB South Fitness #6packproject and will have an even better appreciation for my washboard abs when I finally get there! 

Thanks for reading! 

Kristin

Cooper Ott's - Training Excuses (No More)

The hardest part about living in the mountains and racing mountain bikes is having to start training when there is still snow on the ground.  The first race of the season is a little over a month away.  It is that time of year where indoor bike trainer becomes another piece of furniture in our condo.  Right now the most important thing is getting in some base miles, to build up my endurance.  Do they still count as base miles even if your bike never moves?

I try to get my workouts done early in the morning because I am much more of a morning person than a night person.  Also my workouts are a lot more productive before I go to work than when I am tired after.  Some days it is easier to get up and get moving than others.  And, it is easy for me to come up with excuses to NOT get out of bed.

  1. I didn’t sleep that great.

  2. I got up early yesterday.

  3. My trainer isn’t as fun as riding a mountain bike outside.

  4. There are so many cute puppy videos to watch on Instagram.

  5. Etc.

And those are just a few!  But then as I lay in bed coming up with all of the excuses I also think about all the benefits.

  1. It is a good start to my day.

  2. Makes me physically and mentally stronger for race season.

  3. AND, I always have a smile on my face after.

So, as much as I want to stay in my warm cozy bed I push those silly excuses to the side (most of the time) and get the job done!

Last week I was having one of those mornings where I wasn’t feeling motivated to ride the trainer.  I was complaining to Phil about not feeling like doing it when he asked me what I felt like doing instead.  I replied that I wanted to go to the gym and lift weights instead.  Although I wasn’t planning on lifting that day that is what I was motivated to do!  Sometimes I get so caught up in my plan that it is hard for my mind to think of other options, and going to CB South Fitness was a great option!  I quickly changed clothes since by that time I only had an hour before I needed to get ready for work.  I jumped on my bike, headed to the gym and had a great power hour!

So next time you are making excuses, or not wanting to do a workout remember to push the excuses aside or find another fun workout to do!

7 Benefits of High-Intensity Interval Training (HIIT)

What Is High-Intensity Interval Training?

High-intensity interval training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.

The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.

One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time.

Below We Examine 7 Of Its Top Health Benefits:

1)    Burn calories quickly using HIIT.  30 minutes of HIIT could result in more calorie burn by 25-30% compared to other forms of exercise.

2)    Your Metabolic Rate is Higher for Hours After Exercise.  Several studies have demonstrated HIIT's impressive ability to increase your metabolic rate for hours after exercise.  Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training.  In the same study, HIIT was also found to shift the body's metabolism toward using fat for energy rather than carbs.

3)    It Can Help You Lose Fat.  High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment.  They can also reduce visceral fat.

4)    You Might Gain Muscle Using HIIT.  If you are not very active, you may gain some muscle by starting HIIT but not as much as if you performed weight training.

5)    HIIT Can Improve Oxygen Consumption.  High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.

6)    It Can Reduce Heart Rate and Blood PressureHIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.

7)    Blood Sugar Can Be Reduced by HIIT.  High-intensity interval training may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.

How To Get Started With HIIT

To begin, you just need to choose your activity (running, biking, jumping, etc.).

Then, you can experiment with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering.

Here are a few simple examples of HIIT workouts:

·       Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes.

·       After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.

·       Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes.

While these examples can get you started, you should modify your own routine based on your own preferences.

THE CB SOUTH FITNESS HIIT CHALLENGE Pick your activity (running, elliptical, etc).  Complete your high-intensity segment for 15-30 seconds, get off the machine, and grab a kettle-bell or dumbbell and do an exercise (example: curls, overhead press, squat press, lunges, kettle bells swing, etc). Go back to the cardio machine and repeat high-intensity interval then do another exercise, repeat 6-8 times. In simple terms – Run fast, lift something heavy, repeat!

MOST IMPORTANTLY, HAVE FUN WITH HIIT AND LISTEN TO YOUR BODY!    

https://www.healthline.com/nutrition/benefits-of-hiit

Week #6 & #7 6-Pack (Abs) Project (and Primal Blueprint Reboot) 

Howdy and Welcome March! 

Hopefully March will bring lots of snow for two reasons  1) This is our last month to ski and snowboard and  2) We need more snow for groundwater so that we can have campfires galore this summer in the new fire pit at home, and while out camping!  

The second of these two weeks marks my husband, Andy, and I's start to the Primal Blueprint reboot, which is eating a max of around 100-150 carbs per day to ween our bodies off of carb dependancy.  It’s pretty crazy what we can still eat on this plan and stay within the carb limits, and we have experimented with some great recipes in the new reboot book (https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237)

I decided not to follow the daily diet schedule in the book.  It’s a lot of planning way in advance for ingredients we need, and after 6 weeks of eating low sugar and low carb, plus extensive conversations with my girlfriend Katti in Texas about the Keto plan, I feel confident enough to prepare meals that I think fit the criteria of being Keto friendly.  For those of you curious what we’ve been eating, I will get into that more below. 

First, lets talk abs! 

WORKOUTS 

Okay, so I'm still not at the 6-pack mark, and although 7 weeks ago I would have thought that I would be there by now, it's totally fine by me that I am not.  I enjoy the workouts and like seeing my my body transition during this phase - there's a great sense of accomplishment! 

It would be hard to tell you exactly what I do for abs workouts each day.  I had a friend text me the other night asking what workouts I am doing with Spring approaching.  The answer - I am doing a lot of different workouts and blending my ab routine into kettle bell exercises, cable machine moves, using the Bosu, stability balls, medicine balls, and incorporating more planks than I have ever done before!!  Targeted ab workouts are around 8-10 minutes and include a lot of repetitions.  I am so used to the ab workouts that instead of wanting to quit after 3 minutes, I transition into the next move when I feel sore, and keep on movin'!  

GOING PRIMAL 

The Primal Blueprint and "Keto plan" involves eating a high fat, moderate protein, and low carb diet.  After a couple of weeks of the reboot, and when we are no longer carb dependent, we'll train our genes to burn fat and ketones instead of sugar as our primary fuel source.  When in a full on ketosis state, we'll consume just 50-100 grams of carbs per day (a highly active person may consume more carbs than this and still be in a ketosis state).  For the sake of the reboot we are on now, we are allowed 100-150 grams per day.  Are we counting carbs?  Not exactly.  But we are no longer consuming breads, grains, starches, and sugary sweets, and feel really good about that.  There are times that we want something chocolaty and I have been looking for easy recipes using 100% unsweetened baking cacao that will satisfy those cravings. 

FOOD DIARY - A TYPICAL DAY EATING PRIMAL

Breakfast (my favorite meal of the day!) - I used to love english muffins with peanut butter and agave on top, or french toast with eggs and pure maple syrup (can you say, hello carbs!!!), but now I love eating omelets each morning. You can make them different every day and they never get old! 

Omelet favorite - Sautéed red bell pepper, onion, garlic, with diced bacon and shredded monterey jack cheese.  I use 2 eggs in my omelets but for a person with a large appetite 3 eggs might be the ticket.  They are big omelets with just 2 eggs and very filling!  

Lunch - I used to eat a sandwich or panini (it stinks that I got a panini maker for myself for Christmas!).  Panini’s are fun to make and taste delicious!  Andy would usually break the chips out at lunch, and I would eat too many of those and feel guilty after.  In the afternoon I would feel tired and sluggish from the carb bender, but not anymore!  Now I eat a “Bigass salad” (no really, that’s what he calls it in the book!), without the mid afternoon lull.

"Bigass salad" favorite - Mixed greens with a kale mix from Tassinong Farms in CB South.  I dice the greens up small, and sometimes add spinach.  I top each of my salads differently based on what’s in the fridge.  Favorite salad toppings include: feta cheese crumbles, sunflower seeds, a few dried cranberries, diced carrots, bell peppers, cucumber, hard-boiled egg, almond slivers or walnuts (or some other nut).  I top the salad with diced chicken that is prepared at the beginning of the week (it's so easy when you don't have much time).  Unfortunately, all salad dressings we have in the fridge are not keto-friendly, and so we drizzle with avocado oil and then I add some ripe peach white balsamic vinegar that we purchase every fall at Orchard Valley Farms in Paonia, CO.  It is an unreal oil and vinegar mix!  I might try red wine vinegar one of these days but haven’t gotten there yet.  The ripe peach is so incredible! 

Dinner - I used to pick healthy choices that didn’t include high carb content, well except for my all-time favorite, which is pizza (which we would eat at least one time per week). 

Dinner favorite - Dinners include a healthy protein like salmon, or pork, but since going low-carb there's no longer is jasmine rice or sweet potato on our plates.  We are starting to bake/cook different vegetables which has been, well…yummy!  A couple of nights ago we roasted carrot “fries” in the oven, tossed with melted coconut oil, salt and pepper (oven temp 400, cook for 20-30 min depending on desired firmness).  They were delicious!  We prepared asparagus on a skillet for 5-10 minutes with just olive oil and salt and pepper.  Both of these veggies are outside of our norm for dinner, and they did not disappoint.  The salmon was seasoned similar to the asparagus but with a lemon wedge drizzled over the top just before eating. 

NUTS ON NUTS (YUP-YOU HEARD ME RIGHT!)

Most nuts, except for peanuts, are allowed on the Keto plan, and as we have been stocking the cupboards with healthy nuts to snack on I have been researching which are on the 'nice list' and which the 'naughty list' as far as being “keto-friendly”.  Here is an excellent resource to see for yourself - low-carb nuts - https://www.dietdoctor.com/low-carb/keto/nuts

To add insult to injury (and because this plan includes eating as much butter as you like), I made buttered pecans this week (https://www.epicurious.com/recipes/food/views/sea-salt-roasted-pecans-233690)!  For the record, I know that it might sound weird to make buttered pecans, but I promise if you make them you will not be sorry - they are un-freaking-real)! 

WEEK 6 & 7 HIGHLIGHTS

1)  The scale.  I am burning fat and losing lbs, and that makes me and my scale happy.  Although I don’t have an actual 6-pack (yet) my core is very strong and you can see more definition and muscle in other areas of my body.  I like the exercises I am doing and the time I am spending strength training at CB South Fitness.  I’ve never worked out hard and consistent like this in my entire life, and seeing there results makes it even more motivating!  

2)  In preparation for a trip to the sunshine state next week with my kiddo, I dug my bathing suit out of storage, and dusted off the cobwebs.  Trying on a bathing suit in March and not having anxiety when looking in the mirror is a wonderful feeling.  I was actually impressed and excited by what I saw!  I was always the girl in high school and college that waited until a few weeks before a spring break vacation to hit the gym and see what I could do to improve my appearance before beach time.  It usually resulted in losing a little weight, however it was always a short term solution, and typically I would gain it back on vacation or soon after returning home.  Fifteen to twenty years ago, I HATED lifting weights.  Lifting weights scared and intimidated me.  Silly, right?  I usually did cardio, stretching and ab workouts. 

WEEK 6 & 7 CHALLENGES

1)  Several months back I developed a ganglion cyst on the back of my left wrist.  Just this week I finally looked it up to research what was going on.  I had one of these cysts in the same spot many years ago, and it went away after time.  Right now, it only hurts only when I am doing push-ups, stability ball tucks, or anything with a lot of flection in my wrist.  You will see in some of the photos below that I am using dumbbells for my grip certain exercises, and they help so much!  I'm applying frankincense essential oil directly to my wrist, a warm cloth and other natural remedies to help it heal. 

2) We went to CB’s “Crafted” event on Saturday.  It was a great afternoon but very hard to know what to eat and drink that was safe during our reboot.  We drank the yummy wine of local wine vendors (knowing nothing about their carb or sugar content) and had a little beef chili and pulled pork and coleslaw on a plate (hold the bun please!).  It was fun to get out and mingle but from an eating aspect I couldn't help but feel guilty.  Essentially, we have much more control over what we ingest when we prepare meals at home, and I have a lot less guilt about it! 

3)  I'm cutting dairy out for a bit.  In the Primal Blueprint reboot the author Mark Sisson includes dairy in his recipes, but I think I am going to cut dairy out for a week and see if I feel additional benefits in the diet.  Dairy causes inflammation in most people, and I recently saw something that reminded me of this.  Although I do not drink milk, we love cheese when cooking or snacking, and on occasion I eat greek yogurt as well.  I'm wondering if cutting gluten as well as dairy will have more of an accelerated impact on my waistline.  I guess time will tell!  

WRAP UP 

Okay, time to say goodbye.  I will write again next week after being dairy free for a week.  This will be hard, but after the last 7-weeks of no ice cream and pizza, I can do anything.  ;) 

Have a great week all!  

-Kristin 

 Sprint intervals - I hated them the first time I did them and LOVE them now!  There are so many great benefits to HIIT! 

Sprint intervals - I hated them the first time I did them and LOVE them now!  There are so many great benefits to HIIT! 

stability ball tucks #2.JPG
 Morning coffee with a sprinkle of cinnamon. 

Morning coffee with a sprinkle of cinnamon. 

 Skiin' with dad! 

Skiin' with dad! 

 Hello muscles!  There are stability ball tucks using dumbbells to support my wrists. 

Hello muscles!  There are stability ball tucks using dumbbells to support my wrists. 

stability ball tucks #1.JPG
 Skiing with the family.  This was Keiran's first day up Red Lady chairlift and he was so excited! 

Skiing with the family.  This was Keiran's first day up Red Lady chairlift and he was so excited! 

 Abs at the end of week 7. 

Abs at the end of week 7. 

 

Week #5 6-Pack (Abs) Project

Hey there! :) 

Well, this week has sure been a test of my commitment to the 6-Pack Project.  After a day and a half of driving to Texas, my 3yo and I fighting a cold, irregular workouts and activity, and family meals at my in-laws (that are far from my now "typical" dinners), it is a reminder that in times like these I need to cut myself some slack, and enjoy the change from our routine.  It was after-all a wonderful week seeing family and friends! 

Since my last blog I have starting learning a ton on the Ketogenic diet.  This stuff is so interesting!  We got Primal Blueprint with Mark Sisson on audiobook (obviously - we are audiobook fanatics after-all!) and it was a wonderful road trip distraction. (https://www.amazon.com/New-Primal-Blueprint-Reprogram-Effortless/dp/B01N12BQMS/ref=sr_1_1?s=books&ie=UTF8&qid=1518790622&sr=1-1&keywords=primal+blueprint). 

The concept and benefits to eating a Keto diet is hard to explain, but I will try in a sentence or two.  The author, Mark, talks about eating a “primal diet” and how our ancestors ate vegetables, fruits, nuts and seeds and meat and regularly burned fat.  They walked and moved around a lot but their workouts included short bursts of high intensity movements (think - running from a bear!).  Fast forward to today and it's clear how carbohydrates and refined and processed sugars are dominating what we see in our cupboards and on the shelves at the grocery store.  Carbohydrates and bad sugars create insulin spikes and imbalances, that are very bad for our health, and contribute to all sorts of inflammation in the body which creates disease (including, and certainly not limited to, obesity, type 2 diabetes, arthritis, heart issues, cancer, etc, etc etc). 

This is all very interesting.  In the last 5 weeks I have been eating a small percentage of carbs compared to what I was consuming before January 16th.  I also had been hearing about the Primal Blueprint over the last year from a close friend of mine, as well as from my trainer in recent months, and had not looked into it.  They both know the primal philosophy, and live by it.  I have decided in the last 4 or 5 days to go all-in and do the “Keto Reset Diet”  It’s going to be amazing and I can’t wait to get started next week! (https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237)

Week 5 HIGHLIGHTS

1) Getting an education on my new “plan”.  I'm learning so many new things about eating a high fat, moderate protein, low carb diet, and the benefits to how they will help my body to burn fat more efficiently and without the high insulin spikes that hurt our health over the long term.  Eliminating carb dependency, will regulate my energy throughout the day, and maximize my body's composition to naturally burn fat more effectively and effortlessly.  Eventually I may even be able to ease up on my workouts since the book explains that 80% of our composition is diet (and not exercise).  (Phew - for so long I have been working out hard to compensate for my sugar and carb addictions, and to keep my weight in check!) 

2) I believe that my husband, Andy, will be joining me for the Keto reset! - YAY!  It’s always great to have him on board for meals and stuff.  When I needed to lose the last 20lbs of baby weight 3 years ago now, he juiced for a full week with me, and it was awesome for both of us!  He actually lost more weight than I did, and we both went back to our “normal weight” pre-baby!   I'd like to think that he had more to lose - haha! 

3) Ab workouts continued daily while in Texas (well, all but 1 day).   I did a couple of solid strength workouts while we were away, as well.  It was great to get moving after sitting in the car for 2.5 days out of 6.  

    a) The first workout was at a local gym near my in-laws house, and although it was a brand new building and gym space, the equipment was super old, and a collection of odds and ends.  Being there, I had a definite appreciation for our equipment at CB South Fitness!  I realize even more what a cool space we have at 310 Elcho Ave. in our nook in Crested Butte South. 

    b) Workout 2 was the best!  I got to see my friend Katti for the first time in 6 years (the one who I mentioned started studying and eating a primal diet over a year ago), and she was able to give me gobs of information on primal eating (do’s and don'ts), new workouts, and high interval training moves (HIT).  She works from home so it’s easiest for her to do workouts in her living room, in addition to running about 50-70 miles per week.  She's a machine!  While I was at her house, she showed me several new kettle bell moves that I have added to my workouts at our gym, some stretches and a great core-plank workout that is totally different from what I typically do at home.  With kettle bells the moves need to be done precisely or you can really hurt yourself, and they also force you to engage your core at all times.  Katti does mostly kettle bell workouts (even though they have a garage full of equipment) and does a lot of bodyweight exercises as well - the girl really knows her stuff!  

4) I started juicing periodically again!  It’s been probably 2+ years since I broke out our juicer, and when I was at Katti's she mentioned making a juice the next morning.  I'm so glad that she did!  When my husband and I did it 3 years ago for a solid week (think 2-3 different juices 2x the amount for each days “meals”) that was A LOT of fruits and vegetables to buy, wash, cut up and put through the juicer), when done on occasion juicing is fun and easy!  Plus, it's great to know I am getting those extra fruits and vegetables that the juice provides. 

WEEK 5 CHALLENGES

1) Not wanting to be “that girl” who visits her in-laws and can’t eat what others are having. I added greens, and veggies while reducing or eliminating meal options high in carbs and sugars. I made the Low-Carb Chipotle Pumpkin soup recipe for them, which is the recipe that I shared a few weeks ago.  Man, I just can’t get enough of this soup!  I have made it 4 times already and have it in the fridge right now! 

2) Having a terrible head cold while traveling, and trying to stay active because of the diet.  I have had this for about a week now and I'm over it!  I will be thrilled to rid of my horse throat, nasty cough, and excessive nose blowing.  Enough having to carry a box of tissues around all day long!

3) Not wanting to hold myself back from getting outside to play.  It’s a hard thing to do when you live in paradise!  I did sneak out with #athenathebear for a cross-country ski today.  It's been snowing most of the week in Crested Butte and it felt great to get outdoors!   I hope to do a family ski this weekend.  Crested Butte Mountain Resort is calling my name! 

JUICE RECIPE

Serving - 2 people (wash all fruits and vegetables first) 

4 - stocks celery (cut/discard ends) 

2 to 3 large carrots (cut ends off) 

1 - large cucumber (cut ends off only)

2 - small green apples (cut and deseeded). Use a third small apple to add sweetness. 

1 - small lemon (cut into 4ths- seeds ok). Adds sweet and some bitter. 

1 - small beet (cut and discard ends and leaves) (optional) 

1 - small inch or two of ginger (optional). I have a hard time with ginger even though it has great benefits! 

WRAP UP

For those of you who know me, I could go on and on.  I am going to close this weeks 6-Pack Project by saying that I am definitely seeing more tone and muscle in my middle, I'm loving all the new "Primal" info that I am learning, and I can't wait to see how my body responds when I am fat-adapted and living in a Ketogenic state after my reboot (https://www.marksdailyapple.com/what-does-it-mean-to-be-fat-adapted/)! 

-Kristin 

 Emma the donkey, Keiran and I.  Just another day at the funny farm. :) 

Emma the donkey, Keiran and I.  Just another day at the funny farm. :) 

 Cooking a high fat, moderate protein, low-carb dinner with my friend Katti. Drinking Spanish wine (no carbs!) and watching our boys race around the house.  It doesnt get much better! 

Cooking a high fat, moderate protein, low-carb dinner with my friend Katti. Drinking Spanish wine (no carbs!) and watching our boys race around the house.  It doesnt get much better! 

 Lunch of champions - Mark Sisson calls this a "bigass salad", which is perfect because it is a big ass salad!  I needed the larger mixing bowl to toss this baby around! 

Lunch of champions - Mark Sisson calls this a "bigass salad", which is perfect because it is a big ass salad!  I needed the larger mixing bowl to toss this baby around! 

 
 
 Andy has no idea I snapped this shot of him at the gym we went to in Texas (hehe)! 

Andy has no idea I snapped this shot of him at the gym we went to in Texas (hehe)! 

 Abs are starting to show although I still have some weeks of fat-burn ahead of me! 

Abs are starting to show although I still have some weeks of fat-burn ahead of me! 

 Snow day fun! My little cement creek adventure with Athena.  

Snow day fun! My little cement creek adventure with Athena.  

 

 

Cooper's Core Training (shoveling not required)

Hi there - it's Cooper again! 

It is hard to believe that it is already February.  In less than 3 months I will be traveling to Moab, UT for the first Enduro race of the season!  This means it is time to start putting in some base miles on the trainer (at home) and Peloton (at the gym) to get my legs ready to pedal!  Riding an indoor bike is not nearly as fun as riding a mountain bike outside, but it will make the beginning of the season more fun.  Not only does the indoor bike improve fitness, but it is also a test of mental toughness.  It is easy to come up with excuses to quit, so for me it is key to set a goal for each ride and stick to it.  Then when I am racing and things get tough I am able to push through and keep going.  I am training my mind as much as I am training my body.  

Along with the added cycling workouts I will be continuing my strength routine.  I am so thankful to have a gym membership!  I have been going to the gym 3-4 times a week and I can tell a huge difference from last winter (when I was not in the gym).  I have been able to maintain and build my upper body strength from last summer, and my core has never been this strong before!  I have been having a blast working out with Kristin and learning new exercises.  Kristin keeps me on my toes,  just when I think things are getting easier she teaches me a new even more difficult exercise! 

Ab rollbacks are one of my new favorite exercises.  They take sit ups to a whole new level of burn.  I love the level of control that you have to maintain on the way down and the power that you use on the way back up.  They are amazing!

 

Give rollbacks a try next time you are at the gym.  Do them slooooowww and you won't regret the burn.  For now I am headed to Arizona to do some mountain biking!  Check out my Instagram @cooperdendelott to follow my adventures!

-Cooper

Week #4 6-Pack (Abs) Project

Hiyah! 

It's week 4 of the 6-Pack Project and things are good!  My husband, son and I are gearing up for a road trip to Texas and I have been planning ahead as to what types of foods I can eat while away, and what snacks we will bring with us.  The hardest part of this diet so far has been traveling, more so than going out to eat.  When I went to Denver last weekend it was hard to know what I could snack on during my 4+ hour drive on Saturday, and again on Sunday.  

Being on the road there are few options available that are low-carb and low-sugar, that are also quick and convenient (we won’t exactly be stopping for cooked chicken and steak dinners or fresh salads on an overnight road trip with a 3yo). 

So far here are the snacks I plan to bring for the road: 

-Hard boiled eggs

-Almond bars

-Dry roasted peanuts 

-Vegetables for snacking (celery & carrots)

-Hummus  

-Fruit (green apples, berries) 

Week 4 Highlights: 

1)  Sticking to my gym routine and mixing it up has been fun!  I am feeling really good about what I am accomplishing at the gym.  Yesterday I did sprint intervals on the treadmill with a full body strength workout after, and today I did a 45-minute Peloton ride with Denis (who is a great instructor if you haven’t rode with him yet). 

2)  Ab workouts are a norm now.  They are not a pain, and it’s not inconvenient - I’m really liking them!  My core has needed more focus and strength exercises ever since my son was born 3 and a half years ago and it is really exciting to see and feel the results. 

3)  Gearing up for our road trip. There’s always a slight element of anxiety with driving all night  but it’s totally worth it, and we will get to see family and friends in the Dallas area. 

Week 4 Challenges: 

1)  Going to events or gatherings where food is served, and cooking big meals at home.  We cooked a Blue Apron dinner a couple of nights ago, and it tasted wonderful, however, my stomach was not been feeling great for an hour or so after.  I try to pick the low carb dinner options with Blue Apron, but I still think that I overdid it, and ate too much.  In the past I would overeat and not think twice about it, and now I don’t think my stomach can handle it. 

2)  Keeping workouts consistent while we’re away.  I was going to workout at my in-laws house using their Bosu and a yoga mat, and then the other day Andy mentioned doing a couple of drop-in days at the gym near their house.  What a novel idea!  The comical part being that I hadn’t thought about doing gym drop-in's, and we get them at CB South Fitness all of the time! 

3)  If you’ve been reading the other blog content, in the last 2 weeks I have been making healthy chocolaty desserts and posting the recipes.  Chocolate brownies mostly.  One was an almond flour based recipe, and the other was a date and walnut base.  They are both so good and relatively guilt free…or so I thought.  Just a few days ago I realized that I was thinking about them, a lot.  I was becoming addicted to the healthy chocolate treats just like I used to be addicted to the regular bad-for-me chocolate treats!  Man, sweets are so addictive for me!  I do better to just not eat them at all. 

New Recipe: 

1)  Healthy Chili (that is so surprisingly good with only 4.4g net carbs!) - https://www.atkins.com/recipes/super-chili-bowl/620  (tip - use one jalapeño pepper) 

New Supplement: 

ceylon cinnamon suppliment .JPG

1)  Ceylon Cinnamon - Recommended to me by my trainer.  These cinnamon capsules are used for controlling healthy blood sugar levels (best if taken before meals containing carbs), helping support fat metabolism, and promoting heart and cardiovascular health https://www.amazon.com/gp/product/B01GNUJEZW/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

In closing, the workouts, the changes I am seeing in my shape, the diet, and the new tasty recipes are all motivating me to keep going.  I look forward to the week when I am lean enough that I can see #6packabs! 

-Kristin


 Mountain climbers

Mountain climbers

 Elevated push-ups

Elevated push-ups

Week #3: The 6-Pack (Abs) Project

I just completed week #3 of the 6-Pack Project and I'm feeling great!  I haven’t really shared much about the actual changes I am seeing, how I am feeling, and the motivation to keep it all going. I will do that now and add some photos below. :) 

Results

I am seeing results, and it’s a huge motivator!  Week 3 has been exciting, actually. After ab workouts I can see at least 4 of my abs poking through, and the rest is certainly becoming toned.  The old me would have eaten so poorly throughout the day that there was no way (and I mean no way) that I would see my ab muscles in the evening. I had more of a pregnant looking belly than a sexy trim waistline.  I LOVE sweets people, and nighttime I was at my absolute worst when it came to eating! 

Compliments now include that my shoulders are looking leaner in weekly group training at CB South Fitness, my waist is visibly looking “trim”, I'm not bloated and can wear tight shirts for my workout without feeling self-conscious, and my spandex are getting lose in the lap area.  Bonus - my thighs are thinning out too!  I have lost almost 5 lbs of fat, and it's still coming off!  You have no idea how great it felt to send my husband a photo of my abs after a 10pm, 8 minute abs session (he was out of town) and to get the response back “dang babe!”.  Talk about put this girl on a high! 

What’s great about this diet is that I have very few moments where I feel like I am missing out, or deprived of the yummy bad-for-me-foods that I used to eat constantly.  It’s less important to me what junky foods I put in my mouth.  The second I made a mental commitment to get 6-pack abs and stop eating ungodly amounts of carbs and sugar, was the moment that eating became less of a priority.  Now, I eat to fuel my body and I don’t eat because of boredom, and general chocolate or late night eating addictions. I am finally in control of my appetite and it feels sooooo freakin’  good!! 

So if anyone is wondering if i'm going to fall off the wagon and binge on carbs and sugar like I haven’t had them in 3 weeks, you are wrong.  I plan on keeping this up for a long time, long after the abs come, and if I eat something sweet or want to go fully indulge at our favorite Mexican food restaurant, I will cut myself some slack and not feel bad about it!  In fact, I might appreciate it more than I did before.  

Workouts

I want to add that I have great energy for my workouts!  Maybe it’s a mental thing...that I feel confident, and stronger overall, but i'm not lacking in energy, and I'm ready to take on the world!  If I can train this hard at 8,600 feet in elevation, anyone can do this! 

Challenges

1)  A week ago, I sadly cut the top part of my 'arse' from excessive ab workouts!  I blame it on the “rollbacks” that Tim (my trainer) has me doing.  Maybe it's a result of doing them a little bit too often...not sure.  Apparently I overdid myself on the rollback move and will now need to take it easy with that particular exercise until I heal. 

Update - I healed in about 3 days and now am a "rollback" machine once again.  Additionally, I was informed at group training last night that I was doing the exercise too fast.  It's no wonder I burned the skin off! 

2)  Going out to eat can be a bit tricky.  It’s fun but still amazes me how hard it is to find “healthy options”.  It really is easier to eat at home...and less temping to splurge.  I barely go out to eat so it’s not a big deal, and I'm typically able to find a salad option that's pretty great. 

Highlights

This was a fun filled and busy week - Lots of being out and about, trying new low-carb foods, and staying disciplined in my diet and ab workouts. 

Highlight 1)  Seeing results and knowing that I am burning more fat everyday! (See photo below)

Highlight 2)  My quick trip to Denver to visit a friend, and seeing the Peloton store in Cherry Creek, in person!  It was very cool and I felt and a sense of community knowing that CB South Fitness has a Peloton bike for its members, and that we're supporting their mission to spread the good word and help others get killer workouts.  They crush it on every ride! 

3)  New foods and new snacks! 

           a.  The Coconut Snack (photo below) was a great travel companion on my long drive home from Denver back to Crested Butte. 

           b.  Roasting garlic in the oven at 400 degrees for 30-35 minutes.  It tastes incredible and it's so easy to prepare.  I never in a million years thought I would love eating whole cloves of garlic so much (photo below).  Also - have you read about the health benefits of garlic???(http://healthyeating.sfgate.com/nutrition-roasted-garlic-7001.html)! 

           c.  Brownies (healthy ones)!  Need I say more other than make them!  (https://chocolatecoveredkatie.com/2016/03/07/the-ultimate-unbaked-brownies-raw-vegan/)  

           d. New favorite spot to eat out - Tassinong Farms in CB South!  A new social venue in our charming Crested Butte South community with a great wine bar, classy barn wood interior, relaxing atmosphere, and a wonderful and healthy menu selection (consisting of roughly 2/3rd's salad options).  I had the chicken curry salad salad and the freshest most wonderful greens I have ever had in my life!  If you want to learn more about Tassinong’s delicious greens I would highly suggest that you head on over to check out Tassinong Food & Wine, or visit their website https://www.tassinongfarms.com/our-story.  I just got home from buying some greens for the house for this week and can't wait for my next salad! 

4) Skiing with Andy...FUN, and one of few snow days for us so far this season! 

5) Hiking with my girl, #Athenathebear, and seeing a large heard of elk up on a ridge!  She didn't notice them (thankfully) but I could have watched them all day.  It was awesome! 

6) Training at CB South Fitness with friends during the week and then group training every Wednesday night!  We have a great time and we all support each other to meet our personal fitness goals.  Seriously people, what could be better!?! 

Wrap-up

All-in-all, this was the best week!  I had a couple of days that were hard to stick to the diet, or where I needed to get creative, but all-in-all give it two thumbs up.  I look forward to results in week 4 and beyond! 

 The beginning of week 3

The beginning of week 3

 These are so good! 

These are so good! 

 
 #onepeloton 

#onepeloton 

 Oven roasted garlic 

Oven roasted garlic 

 Here is the Peloton (this is last years photo). One awesome ride! 

Here is the Peloton (this is last years photo). One awesome ride! 

 Training :) 

Training :) 

 

Week #2: The 6-Pack (Abs) Project

Hello!!!

For those of you curious i'm still plugging away at getting a rockin' midsection that will make my old self jealous of my new self!  I am enjoying the ab workouts as they give me an extra mini workout before bed (if I haven't done them already that day at the gym).  My abs are no longer sore and i'm doing all sorts of cool moves, including lots of planks, and other exercises that target my overall core. 

I am going to stop breaking out days in this blog and provide the jist of the week.  Workouts, outdoor activities, new recipes, and some other challenges that i've had along the way.  All in all it's going great and I am far less dependent on sugar and carbs.  I give that two thumbs up!

 

The 6-Pack Project: Goals (this week)

Goal #1:  To do some form of cardio everyday.  Getting on the Stairmaster for 20-minutes, the Peloton bike for a 30-min spin class, cross country skiing with my dog, Athena, hiking up the caves train when it's 6 degrees outside (and sweating my butt off), running sprint intervals on the treadmill, and going up to Crested Butte Mountain Resort for family ski day (not much of a workout but still an amazing day of snowplowing with my 3 yo!).

Goal #2: 2-3 weight training days at CB South Fitness.  I do total body workouts and mix it up every time. 

Goal #3: Yoga at Yoga for the Peaceful one day per week for the ultimate stretch.  I am loving adding yoga into my routine! 

Goal #4: Abs every day or every night!  8 minute abs to be exact. 

 

My 6-Pack Ab Project:  "Extreme Core" Workout by Tim Skafidas

Renegade Rows (using dumbbells) 

Ball rollouts (swiss ball)

Heavy stir-the-pots (dual functional trainer)

Planks with knee tucks and donkey kicks 

Heavy rotational press 9 (dual functional trainer)

Rollbacks

Double leg drops (with kettle-bell)

Side Planks (10-30 each side)

Supermans + heel drive + scapula retraction

Offset chest press (using swiss ball) 

Heavy straight arm pulldowns (dual functional trainer)

 

The 6-Pack Project: Recipes (or healthy food that doesn't taste like healthy food!) 

Recipe #1 Califlower Pizza Crust - Who would have thought this could be sooooo amazing!! After over a year I finally had a very good excuse to try it out, and man, I am glad that I did!  https://detoxinista.com/the-secret-to-perfect-cauliflower-pizza-crust/  About 70 calories per serving of pizza....(what?!?!) I can certainly handle that. 

MY Recipe #2 My own quiche recipe - Inspired by a mushroom quiche recipe that I was not going to make.  Mushrooms, no bueno!  I decided to dig around in our fridge and see what I could come up with, and what I found was quite impressive! 

Preheat oven to 350 degrees. 

Preheat a skillet on med-high with a teaspoon or two of olive oil. 

I quickly diced up red bell pepper, a zucchini, garlic clove, and threw them on the skillet. 

Cook for about 2-3 minutes adding a little salt and pepper and stirring around. 

Add a couple handfuls of spinach and cooked the veggie mix for 2 more minutes.  

After cooking the spinach down, dump entire veggie mixture on a paper towel on a plate to soak up any water that you can.

Dump veggies in the greased pie pan. 

I had some left over elk italian sausage, and so added that the the pie pan (on top of the veggies). 

Sprinkle a small handful Mexican blend cheese over the top. 

Beat 4-5 large eggs with a quarter cup of milk, beat together and pour into pie pan over quiche filling.

Add another handful of cheese or enough cheese to your liking over the top of the pie.  You can also add Italian seasoning or any other type of seasoning you like to your quiche. 

Bake 30-35 minutes or until you test the center of the quiche with a toothpick and it’s totally dry. 

Next time I'll make a chorizo or bacon quiche, and can’t wait to mix and match with different veggies!  

Recipe #3 Around day 12 of the 6-Pack Plan I was really needing chocolate.  I mean it's been 12 days since I touched this stuff and that is definitely some kind of record!  I found this recipe and it's so freakin' good.  Low Carb Brownies (that melt in your mouth) - ummm, yes please!  http://www.sheknows.com/food-and-recipes/articles/1075205/low-carb-gooey-skillet-brownie-for-two

 

The 6-Pack Project:  Challenges

Challenge #1: Going out to dinner for date night, being "good" in terms of eating as few carbs as possible and still feeling guilty about the quantity of food that I ate. 

Challenge #2: We got Blue Apron 2 nights this week and Andy and I had a blast cooking the meals together.  I was luckily able to pick two meals in advance that had a great protein, veggie, and I could eat little to none of the starch.  Tilapia one night and steak the next.  Blue Apron always aims to please - yumm! 

Challenge #3: Thinking about chocolate as time goes on, and it feels weird not to have any!  I actually had to remove myself from the bar top near the kitchen one night and get out of the area completely!  I think that it was the very next night that I made the healthy brownie recipe...which I impressively made last for 3 days! 

 

The 6-Pack Project:  Favorite easy snacks

Snack #1 In the morning I am loving my half serving of the Oikos zero vanilla greek yogurt, with a handful of blueberries and diced up strawberries.  I'm normally eating eggs and veggies for breakfast, and so including yogurt is almost like eating ice cream at 7 AM and it's creamy, cold and wonderful!  I look forward to it each morning. 

Snack #2  Homemade unsweetened applesauce made by my cousins from their apples at their home in Maine!  It was unreal and between my son, husband and I we ate half the jar!  My 3 yo actually had 3 helpings and Andy and I had a couple.  Mine were smaller as I wanted to not over-do on the natural sugars.  Bonus: Sprinkle applesauce with a little cinnamon for a whole lot of added flavor (and significant health benefits as well!). 

Well that's a wrap for me.  For those of you reading this blog thank you!  I appreciate that you will be a part of my journey to get 6-Pack Abs.  It's going to be awesome when it's here! 

 

 6-Pack Project - It's going to happen! 

6-Pack Project - It's going to happen! 

 Caves hike - where's the snow? :-/ 

Caves hike - where's the snow? :-/ 

 Family ski day & Keiran's first day on the chairlift!

Family ski day & Keiran's first day on the chairlift!

 Cauliflower rice. The start of my pizza crust masterpiece! 

Cauliflower rice. The start of my pizza crust masterpiece! 

 

 

 

 

Cooper Ott's Dawn Patrol: Conquering Fears

FEAR

Fear is a crazy phenomenon.  Some people are scared of spiders, snakes, or going fast downhill on mountain bikes.  For me it is skiing (both up and down) areas that are exposed, have risks of hitting rocks, or are steeper than my comfort level.  When I got the text from my friend Sydney a few days ago, asking if I wanted to ski Red Lady in the morning, I immediately responded "YES"!  Then I thought more about it and remembered that the skin track followed the ridge out in the open and the last time I skied it I froze in fear.  I thought about bailing but that seemed like the easy way out.  After pondering my options I decided it might be a good time to conquer my fears.  Which is much easier said than done.  But I was going to go, and it was going to be awesome.  

CONFIDENCE & ENCOURAGEMENT

We left the trailhead at 6 a.m. and headed up the skin track.  My skins slipped a couple time in the first few minutes, which wasn’t very confidence inspiring, but with a little encouragement from Sydney, I kept going.  We made our way up the skin track through the trees, with only the sound of the snow under our skis and my labored breathing.  The sun slowly came up back lighting Crested Butte Mountain Resort and the surrounding mountains.  I think this is the most beautiful time of day.  

STAYING PRESENT

The wind was blowing as we made our way out of the trees and into an opening.  This is the first opening on the way up where you can get a clear view of the bowl. I don’t know if it is the fact that it is steep and doesn’t have the protection of the trees or if it is the feeling of being an ant in these huge mountains but something about it scares me.  It scares me a lot actually.  I could feel my chest getting tight and it was getting harder to breathe.  I stopped and reminded myself to take it one step at a time. After I take a couple deep breaths we continue on our way.  

I'M IN THIS

I kept my head down and followed Sydney, and before I knew it we were at the top!  Geo, Jenae and Kelly are already there waiting for us (thanks guys!).  We assessed the conditions, our biggest concern was the wind slab that formed the previous day.  After talking about it as a group we decided that it was safe enough to ski.  I was shaking.  It could have been the safest skiing conditions of all times and I still would have been scared.  Being on top of a mountain makes everything seem so small and really puts it in perspective how spectacular Mother Nature is.  I watch as Geo drops in and skis to the safe spot followed by Kelly and then Jenae.  Now it is my turn and I am still feeling uncomfortable.  Sydney reminds me that I am strong and that I can do it.  After a couple fake 1,2,3’s like when you are trying to jump into cold water I finally drop in.  I traverse around some rocks and then its go time.  I am doing it!  I am really doing it!

ADVENTURE

I made it down to the group and am so pumped that I didn’t give into my fears and skied Red Lady bowl.  We watch Sydney ski and make our way down the rest of the bowl to the cars.  Its before 9 am and we already had an amazing ski adventure.  

WRAP-UP

As time goes on I realize that the biggest (mental) rewards are accomplishments made when i'm outside our comfort zone.  I don’t think I completely conquered this fear, but I definitely think I took a good jab at it today.  Happy snowy day! 

-Cooper 

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Resolutions

Hello all - 

It's exciting to think about 2018!  January is a fresh start to the new year - a way to say farewell to the things that were not working or serving us in the past 12 months, and hello to the positive and healthy things we intend to incorporate going forward. 

I am looking forward to the year ahead and wanted to share a couple of the things high on my priority list.  Before that, lets look at the definition of the word "resolution". 

res·o·lu·tion

noun

a firm decision to do or not to do something.

synonyms: intention, resolve, decision, intent, aim, plan; More

New Year - New Me

Instead of resolving to "go to the gym 6-days a week", which doesn't add much value to me because of the 3-4 days that I go already, I am setting a couple of fitness goals that I know will be of benefit to me but also will be challenging enough to make a big impact on how I feel mentally, physically and emotionally. 

YOGA One Time Per Week

I'm very excited about this resolution because yoga and I have always had a bit of a love/hate relationship, and I know that I need it in my life.  I love going to yoga, because afterward I feel centered, calm, refreshed and stretched - both physically and mentally.  And then there's the pain.  You know, the kind you get when doing pigeon pose?  That one makes me feel like I could very well black out, right there, in the middle of class!

Recent aches and pains from working out have helped me draw the conclusion that after lifting weights for months and months, and not stretching, things are getting tight - like really tight.  My fear is that if I don't address the problem, I may regret it in coming years.  The last thing that I want is for my muscles to get so tight that they actually contract permanently and lose the ability to stretch and lengthen because I got lazy and stopped stretching in my mid 20's.  That was well over a decade ago for me, folks - Yikes! 

We get one body and it needs recovery and routine maintenance - especially as we get older (or so I am told by my trainer)!  :-) 

the 6-Pack Abs project (FINALLY!) 

Lately, I have been thinking about the women in my life that I admire very much from a standpoint of their drive, determination, intensity, and level of physical fitness.  These women dominate in their personal and athletic lives, and their passion for their health has always been awe-inspiring.  When I hone in on a couple of these ladies specifically, another thing that they have (that I have never had) are 6-pack abs.  Did I mention that both of these women are moms?  One was in her 40's when she had her son!  Anyway - it is my goal, with the help of local personal trainer Tim Skafidas, to train like I have never trained before, tone, and sculpt my middle so that I can finally have the 6-pack of my dreams.    

More details on The 6-Pack Project in the coming weeks.  I am going to document this adventure, and for those who want to become a part of The 6-Pack Project, I will post the exercises and dietary details for you to follow. 

If any readers out there have fitness goals for 2018 that we can help with, please feel free to message us or share here, below this blog, in the share section.  If you want to keep it private please email playhard@cbsouthfitness.com and we will help get you rolling at the gym in any way that we can. 

Happy New Year! 

-Kristin

new yoga matt crested butte gym fitness and exercise

PS- I am excited about my new yoga mat - I just retired my other after about 15+ years!  >

Cooper Ott : 2018 Goals

It hasn’t quite sunk in that it is 2018 yet, I am still having to cross out out 2017 just about every time I write the date, but I will figure it out eventually. The past year FLEW by and I am so excited for 2018! I have been putting in time at the gym, skiing, and even down at Hartman Rocks on my mountain bike. As I wait patiently for big snow to fly I have taken some time to set a few personal goals for myself in 2018 and reflect on the goals I set in 2017.  

2017 Goals

Goal 1: Improve my wheelie. I am happy to say that I was able to improve significantly on my wheelies.  Wheelies may not be the most useful skill on a bike but man are they fun! I like to argue that they help with overall balance and coordination.  

Goal 2: Compete for a series overall result in both the Scott Enduro Cup, and the Big Mountain Enduro Series. When I planned out my schedule at the beginning of last year, I didn’t account for things such as mechanicals and sickness. Luckily, I was able to adjust my schedule and still land a podium spot in both series! I would like to do the same in 2018, maybe minus the mechanicals and sickness. 

2018 Goals

Alright enough about 2017 that was soooo last year. For 2018 I will continue to perfect my wheelies and go for overall series results in both the Scott Enduro Cup, and the Big Mountain Enduro Series again but will also add 2 more new goals.  

Goal 1: Keep up with my gym routine. Having CB South Fitness to go to this fall has opened my eyes to how much of a difference adding a little strength training to my life it can make. I find myself spending my free time at the gym instead of on the couch. I can’t wait to see how it translates onto the bike!

Goal 2: Go on more all day adventure rides. There is nothing quite like the feeling of rolling back into the driveway after an all day adventure by bike. When you are exhausted, hungry, and smiling from ear to ear replaying the day in the mountains. One of the best parts about Crested Butte is the endless amount of adventure. The most important thing to remember about an adventure ride is that there might be some really challenging times, like a steep climb, or maybe a crash (see picture below), but it is all worth it in the end. You gotta keep your chin up and keep chuggin!

Goal 2.5: Document these adventures! I want to take the time to stop and snap a photo. Being able to look back on the adventure and smile and laugh at the awesome time we had that day is part of the fun!

Wrap up

I am super excited to see what 2018 brings! I can’t wait to see how the time I have spent in the gym working on my strength, coordination, and endurance translates into my Enduro races! My goal of going on more adventure rides leads to more amazing memories with my husband, and our friends, while taking advantage of the beautiful country that we live in. I feel so incredibly fortunate to be able to travel around the country exploring new places, riding new trails, and making new friends.

Well that's all for now - I hope to see you at the gym or out on the trails!  

cooper wheelies fitness and exercise crested butte gym

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cooper wipe out mountain biking fitness and exercise gym in crested butte

cooper and phil in moab fitness and exercise mountain biking crested butte gym

 

 

Cooper Ott - Waiting for Snow!

Waiting for Snow

Well, it is the middle of December and we are still waiting for the snow to come.  When December arrived without snow I will admit I was bummed.  I still am.  Looking back on pictures from previous years from this time, of skiing 9” of fresh pow it is hard not to be a little bummed.  Unfortunately you cannot control weather.  Instead of moping around (like I did the first few days of “ski season”), I have decided to make the most of it and take advantage of the sunshine.  I am so thankful that Hartman Rocks is open for riding bikes, the resort is open although the coverage is thin, and CB South Fitness is open as well!  I may not be skiing pow in the backcountry, or on the resort for that matter but, there are plenty of other things to do and to get ready for when the snow flies.   

Even though I would rather be brushing snow off my car, or drifting through fresh snow on my bike all the way to the bus stop, I am making the most of the beautiful days.  This is a great time to ski the resort and work on technique, and break in my new Dalbello boots!  I have also been spending more and more time at the gym.  Kristin, the owner of the gym, does a great job of putting up fun workouts on the bulletin board.  The latest is a U.S ski team workout!  A perfect way to get your body ready for ski season!  

What was exciting for me, was this workout really brought back High School Ski team memories.  We used to do lateral box jumps for 60 seconds on the 12” box and our goal was 60 jumps. Although I used to do it like it was my day job, I have some work to do before I am back to hitting those numbers!

Winter 2018 goal: 60 jumps in 60 seconds on the 12” box

Another awesome exercise on the list was weighted single leg box squats.  This is where you are doing single leg squats down to the box, and then back up to standing position.  I was super surprised that this was much easier with my left leg than my right leg.  I am right hand dominant and also more comfortable right foot forward on the bike so I thought that it would be the other way around.  I guess with no snow, I have the time and ability to perfect both sides!

It is not always easy to make lemonade out of lemons, but it is usually worth the effort, and I am getting stronger and toning with each gym session.  Okay, off the computer for me and time to get out and enjoy these mild days before Mother Nature buries us in a thick white blanket!  

 After doing the US Ski Team workout posted at the gym!  

After doing the US Ski Team workout posted at the gym!  

Ski Workouts for Hitting the Slopes this Winter!

Howdy and good morning! 

As we patiently await the big snow storms allowing us to hit the ski slopes with the enthusiasm and gusto of the US Ski Team, it's exciting to think that we can be training like they do in these weeks leading up to prime ski season.  The exercises below are on the US Ski Team's 'ski training essentials' list.  It's time to get moving!

Exercise #1: Band Walks

Mini-band walks target the gluteus medius and stabilizing muscles of the hips. This exercise is extremely important to skiers for proper landing technique and jump mechanics on the mountain.

To complete this exercise successfully, start with a mini-band wrapped around your ankles. Stay low in a quarter-squat position, turn your knees out and take a big sideways step followed by a halfway step with the other foot. Start with two sets of 15 steps in each direction for this exercise.

Exercise #2: Back Extension

Most athletes think of their “core” as their six-pack abdominal muscles. However, it is important to incorporate training for the glutes and lower back when you are working your core. Start with three sets of 8-10 reps.

Exercises #3: DB Row 

Start with three sets of 6 reps with medium to heavy dumbbells. 

Exercise #4: Weighted Box squats 

Weighted Single Leg Box Squats are a phenomenal exercise and ski workout to develop explosive strength and dynamic balance during the preseason. This routine requires heavy use of the glutes, quads, hamstrings, calves and core. This a great exercise for skiing because it requires eccentric strength (lengthening of the muscle while contracting) on the way down and good balance and control coming up.  On one leg, slowly lower yourself down to the box. It's important when doing this lift that your knee doesn't cave in toward the mid-line of your body. Focus on keeping your head up, chest out and pushing through your heels. Pay particular attention to pushing with your glute. Start with three sets of eight repetitions per leg for this exercise.

*This also is a great exercise when using the stability ball.

Exercise #5: Squat Jumps

Training for performance is the key to building a strong, muscular, and athletic physique. Training jumps will improve explosive hip extension which is a foundation of athletic movement.

Exercise #6: Lateral Box Jumps

Lateral Box Jumps are a great preseason exercise and ski workout that the US Ski Team do to work on explosion in the moguls. 

These exercises were taken from - https://www.huffingtonpost.com/2015/04/23/stability-ball-exercise-gifs_n_7119784.html

If you have questions about these exercises please do not hesitate to let us know.  

See you on the slopes! 

Kristin & Andy King 


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Back Extension (above) & Reverse Back Extension (variation below) 

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Dumbbell Row (above)

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Weighted One-Legged Box Squats (Above) *This also is great using the stability ball.

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Lateral Box Jumps (Above) 

Work with Personal Trainer (and achieve your fitness goals as soon as possible)!

Hello everyone (members and non)! 

We wanted to bring you up to speed that effective immediately we have a new personal trainer option joining forces with CB South Fitness.  If you are wondering what is great about personal training, I will tell you.  Certified Personal Trainers are qualified, and expereinced fitness professionals, that will help put together the most efficient and effective workout for their clients.  These workouts are based on specific concerns or fitness goals that the client shares with their personal trainer, and from there a fitness plan is built to help the client hit those goals.  If you are interested in exploring this option, and want to add some variety to your gym workouts, please keep reading. :) 

NEW PERSONAL TRAINER OPTION - ERIC NEWTON

Eric has been in Crested Butte for a few years now and has a degree from Castleton University (VT) in Exercise Science.  He is also a Certified Strength and Conditioning Specialist (CSCS). 

Eric's passion is helping others achieve their athletic performance goals and live a balanced, healthy and fulfilling life.

His experience includes being a Division 1 Athletic Performance Coach at Baylor University and Western Carolina University, a strength and conditioning coach working with Olympic Figure Skaters, USA Bobsled, Colorado Springs S.W.A.T team, ARMY 10th Group Special Forces, High School Athletes, Colorado College Hockey Team, and more.

Eric looks forward to working with the Crested Butte community and formulating a program that works for each individuals concerns, or fitness goals.

If you are interested in a free consultation with Eric, or want to inquire on the cost for training, please email playhard@cbsouthfitness.com or call 970-765-7009, and we will put you in touch with him directly.  

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