Fitness

Why I love Personal Training

Hey there!  

I have been thinking a lot lately about our weekly group personal training sessions with Tim and my own personal transformation since I started group sessions in October 2017.  For those of us who have been going regularly, the results really are incredible!

I wanted to quickly share some of the reasons why I love working with a certified personal trainer:  

1) A personal trainer holds you accountable. You want to make the gym today but there are about 20 things that come up before you get out of work. Having a trainer to meet you there is a great way to hold yourself accountable and make sure you don’t bail on yourself.

2) A trainer will make sure that your workouts are in line to how you are feeling. If your energy is low, or you feel tired, tell your trainer and they will adjust the workout accordingly. Alternatively, if you are feeling awesome, they can really maximize the workout for and you will probably accomplish more than you might have done on your own. 

3) A trainer will ensure that your workouts never get stale. Are you sick of the same ole' thing every time you go to the gym? Well working with a personal trainer will take care of that and you will learn the proper form for each new exercise. Your workouts will be fresh and fun! 

4) A personal trainer will help you maximize your goals. We all have different things we want to accomplish in our gym workouts. Some people are recovering from an injury, others want to lose fat, some want to tone and build muscle, some want to increase their endurance or are training for an event. Working with a trainer you will get the right workout to match your exact fitness goals. If you are not into going to the gym 5 or 6 days a week this is an excellent way to maximize your 2-3 days at the gym and get exactly what you want out of your training.

5) A trainer won't push you to do anything you do not feel comfortable doing. Personal Trainers love and value their clients. They want you to be able to move the next day (and not be cursing them from soreness). They will structure the workout to your needs and not have you do anything that you do not feel comfortable with. They have your best interest at heart. 

6) A trainer knows about a lot more than just lifting weights. Do not underestimate the value of a person who has dedicated their life to fitness, wellness, and overall health. Many trainers know about topics like nutrition, preparing for competition, stretching and recovery tactics, proper diet, supplements, gut health, and so much more!

As for me, I’m not a personal trainer, and I’d never worked with one until we opened CB South Fitness in 2016. Over these last 10 or so months, I see more and more value in working with Tim Skafidas, and it’s so cool how each workout is structured to meet my specific fitness goals, and he helps me get the most out of the limited time I have to spend in the gym. It really has been a game changer in my personal health and fitness journey.

For those of you interested in joining our weekly group training sessions, they are open to the general public. This means that you do not need to be a member of the gym to check it out. If you are planning to attend training, please email (playhard@cbsouthfitness.com) or call (970.765.7009) to let us know you will be joining. The cost is reduced down to $30 per session and we meet weekly.

Thanks so much for reading. 

Kristin King  

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 

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. 

 

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

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!  

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.  

eric training andy fitness and exercise crested butte gym

Cooper Ott - Shredcation in Moab!

Thankful on Thanksgiving - Moab Adventures! 

Hello all!  Phew!  It has been a busy November!  One of my favorite parts about living in Crested Butte is how close we are to so many awesome places.  For some, vacation means relaxing, reading a book, taking extra naps, and being happy doing nothing.  My idea of vacation is a little different. It usually includes riding as much as possible, falling asleep before 9 o’clock, and skipping rest days.  As my friend Brian would say,”party on”!  For those of you not familiar, or just starting to follow this blog, I am a professional Enduro mountain bike racer, who recently joined CB South Fitness to help me stay in great shape during the off-season. 

At the beginning of November, my husband Phil and I decided to take a little vacation to Moab to meet up with friends and ride mountain bikes and dirtbikes.  The last few trips to Moab have been for Enduro races so it was nice to go without an agenda.  Well, except for riding the Whole Enchilada!  For those of you who have not been to Moab, or have not yet ridden the Whole Enchilada, it is incredible.  More about that later.  

After a pit stop in Grand Junction to ride the Lunch Loops, we arrived in Moab late Wednesday night.  Luckily setting up camp is a breeze with the camper so we were able to sit back and relax.  The next morning we woke up, made an awesome breakfast and got ready for a day of dirt biking.  This year was my first year riding my moto on singletrack and WOW, is it a workout!  Moving the 230 pound dirt bike is much different that my 30 pound mountain bike!  Good thing it has a throttle and I don’t have to pedal it!  This past summer I was getting tired after about 3 hours of singletrack because of how much strength it requires.  Since then I have been working on upper body strength at the gym, so I was excited to see how it translated onto the moto.

Riding new trails is always a little intimidating to me.  Not knowing what is coming up next, and wondering if my skills are up to par for the trail.  Luckily, I was with Phil and our friend Austin who are both experienced moto riders, so if I got in a pickle they could help me out.  We spent the day exploring new trails, eating snacks, and laughing at my poor line choices.  Five hours later we were back at the camper, and I was tired!  We were sitting down having a snack when it dawned on me that I had made it 5 hours - my longest moto ride to date!  Yes - those gym hours must be paying off!

Friday morning came quickly and we were up and at em’ early to make the 9 o’clock shuttle at Moab Cyclery for the Whole Enchilada!  We were so excited to still be able to do this ride so late in the year!  The ride starts at about 11,000 ft up in the La Sal mountains, and drops you 28 miles down to the Colorado river.  That is about 8,000 ft of downhill shredding!  After the big moto ride the previous day, it took my muscles a bit to warm up.  We had a blast flying down through the trees of Burro Pass, the open dust of Hazard, the rocky roller coaster of Upper Porcupine Singletrack, and the final techy ledges of Lower Porcupine Single track.  So.Much.Fun.  Although this ride is mostly downhill it is deceivingly tiring.  The single track is techy so you have to be on your game.  The high speed drops, and chunky singletrack make for an unforgettable day.  By the end my body was yelling at me, I think it was telling me it was ready for a Milts chocolate malt.  Needless to say I was in bed early that night.  

We took some video on a section of Porcupine Rim during the Whole Enchilada ride, if you want to check it out!  https://youtu.be/Ka1pZVpHjas

After another two days of moto and mountain biking, which included trails like Portal Run, Bull Run, and Blue Dot, we headed back to Colorado with permanent smiles on our faces, and exhausted bodies. 

Seriously, as far as I am concerned, there is nothing better than a shredcation!

cooper dirtbiking

cooper and phil

A Day In The Gym - Cooper Ott, Enduro Mtn Biker

Hello everyone! It’s Cooper Ott again!  For those of you not familiar, or just starting to follow this blog, I am a professional Enduro mountain bike racer and recently started working out at CB South Fitness, as a way to stay in shape year-round.  

Kristin, the owner of the gym, and I met up for a weightlifting session early this month and it was so much fun! Not only was it awesome to have a friend to work out with, Kristin also taught me some new exercises. Here are three of my new favorites!

Warm Up

We started with a 10 minute warm up, Kristin on the Stair Master and myself on the Peloton bike. A 5-10 min warm is crucial for the obvious reason - to get things lose and “warmed up” before lifting weights! It’s also imperative from the standpoint of preventing injury. 

After the warm up we got down to business. The goal for the day was a full body workout, targeting weaknesses I had mentioned to Kristin, and working on overall strength. 

Box Squats

I am new to the world of squats. Squats use your biggest muscle groups and so we started there. They are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, while strengthening the core as well. I say - bring it on! Box squats specifically, are great for beginners because you use the box to guide your form, and keep the depth of each squat consistent.  You have the ability to adjust the box height to whatever height you desire based on comfort, experience, and athleticism.

Unlike the banded jumping jacks (which I talk about later), mountain biking uses the same muscle groups as box squats. I immediately think about having to power up techy climbs, like the final moves on Teo Ridge. Not only is the climbing on Teo aerobically challenging, the final power moves to get over the ledgy rock and roots make it a full body workout.  Box squats will keep my legs strong for blasting through moguls on the mountain and ready to go for those techy mountain bike climbs next spring! 

Seated Rows

I struggle with upper body strength, and I will be the first one to admit it. I came from an XC mountain biking background where I relied mostly on aerobic fitness. I made the switch to Enduro which requires much more upper body strength and I noticed the deficit almost immediately. Over the season I improved my upper body strength slightly but adding exercises like rows into my workouts will help me build these muscles even more!

Banded Jumping Jacks

Cycling does not require much side to side motion of your lower body, and as a result my hips and glutes are really strong forward and back, but not side to side.  The banded jumping jacks really highlight my weakness in this area.  After only 15 jumps my glutes were on FIRE!  I am excited to add these into my workout!

One of my goals is to create a good fitness routine that I am able to keep up with even when the race season starts up again.  It’s important to keep my muscles strong in every season, not only to be a better rider, but also to help prevent injury in competition. I’m really looking forward to staying strong all year long and know that one workout at a time, I am getting there!  

cooper lifting crested butte gym fitness and exercise.JPG
cooper exercise and fitness in crested butte gym
cooper rows fitness and exercise strength and cardio
cooper resistance band jumping jacks.JPG

Training and Nutrition

Are You Ready For Winter???

We are excited to offer and promote CB South Fitness group training each week, and a FREE nutrition discussion on 10/24 at 7:15pm, BOTH ARE OPEN TO THE PUBLIC! 

Training is $30 per session and will focus on ski conditioning and strength & interval training.  Participants can join for just one training session or attend each week.  It's up to you! 

Please contact us for more information about either offering or about membership - 970.765.7009.

Thanks! 

Kristin

 

Work 'IN' to Workout

Greetings from snowy Crested Butte! 

This morning while my dog Athena and I were doing our favorite trail run loop - Caves up to Wallrod cut-off, back down to Cement Creek, it occurred to me just how much things have changed in the last couple of weeks since we were last up there.  The air is cold and humid, the leaves are vibrant yellow, and the trail has a nice layer of fallen leaves coating the ground.  I notice that the mountain tops all have snow on them while the gray sky is determined to shut out the sun out at all costs.  In this moment i'm thrilled that I thought to bring my rain shell as it protects me from the frigid breeze on this perfect Fall day. 

Fall - A Time for Change

The change of seasons does a couple of things; One, it gets us thinking about how we're going to get our next workout in when it's raining and snowing (and then raining some more), and two, it gets us thinking about the next season of fun at CBMR, winter ski passes and the majestic beauty of CB's iconic peaks in the wintertime. 

What's great about this time of year is that we can change our thought process - by thinking about working 'IN' to workout.  Fall forces us inside more than we like, but we still have the motivation and determination to want to stay in shape and feel good about the level of movement and activity we are getting.  Getting into the gym and doing cardio and strength training can not only help keep us in great running and biking shape during the off season, but it can also help condition us for skiing and snowboarding, as well as many other favorite winter sports. 

Thinking about working 'IN' the gym is fun!  If you do not agree or are a little bored with your typical exercises, check out the posters at the gym for new ideas, do some research online, or meet with a personal trainer at CB South Fitness who will create an awesome workout, and help you get maximum results for your favorite activities.

The Crested Butte Way 

I have had two new members come to me in the last week who want to workout in the gym to keep fit for biking during the off-season.  They love mountain biking more than anything, and they are already thinking about next season.  If I've had two people in a week approach me with the same goal in mind, I am willing to bet there are many more who think similarly.  Let CB South Fitness help the community stay strong year round so that we always feel confident in whatever our favorite sports may be!  

Check out our website for membership details, or click here - http://cbsouthfitness.com/membership. 

Photos from our run this morning. <3 

fall cb crested butte exercise fitness .jpg
crested butte gym in the exercise fall .jpg
crested butte gym fitness for life exercise.jpg

Your Fitness Starts Here

Happy Monday! 

I wanted to post this weeks Open Door Gym Hours in a blog for everyone to see the times we will be at the gym with the door propped open where you can swing by and see the facility as well as ask questions about memberships and summer specials. 

Please contact Kristin if you need to set an alternative time at 970-765-7009 or playhard@cbsouthfitness.com. 

SUNDAY 7/16 FROM 8AM - 10AM

WEDNESDAY 7/19 FROM 7PM - 8:30PM

FRIDAY 7/21 FROM 8AM - 10AM

We look forward to hearing from you, and helping you achieve your personal fitness goals! 

 

Flies, Flies, Flies! - Come by for Open Door Gym Hours this Week!

With so much fly action outside right now, why not give yourself an insanity break and stop by CB South Fitness?  Open Door Gym Hours are the BEST way to see the inside of our fitness center, check out gym equipment and have all of your questions answered.  If our posted hours do not work with your schedule, please call 970-765-7009 and we can set another time to meet at the gym. 

Open Door Gym Hours this Week:

WEDNESDAY 7/12 FROM 7PM - 8:30PM

THURSDAY 7/13 CHAMBER OF COMMERCE AFTER HOURS* (OPEN DOORS FOR ALL TO JOIN) 5:30 PM - 7:30 PM

SUNDAY 7/16 FROM 8AM - 10AM

*This Thursday's Chamber of Commerce Business After Hours is open to the public. This is not a time to workout but a time to see the gym, enjoy free food/drinks, laugh at the emcee, and meet some awesome people and business owners in our community!  Please call if you have any questions about this event or just swing by 310 Elcho Ave! 

A Summer that Counts

Happy Independence Day!  We all want to have a summer to remember.  In fact, this is the time of year when people are typically making plans for adventures, we are spending more hours outside, and are more active than any other time of the year. 

Hobbies and Addictions

CB South Fitness wants to give you the strength and confidence to climb that iconic mountain in Crested Butte, or help you condition so that you can tackle Teocalli Ridge on your mountain bike. There are several reasons that sticking to a gym routine a couple of days a week will give you the competitive advantage on the trail.  You will decrease chance of injury, boost metabolism, and become a stronger version of you. 

Our Door is Open

This week (just like other weeks) we have Open Door Gym Hours where Kristin or Andy will be at the gym and would love to show you around and answer questions about membership.  We have added a variety of summer memberships as well, starting with 1-week up to 3-months of unlimited access!  

For a list of our regular membership options please click here

 

OPEN DOOR HOURS THIS WEEK! 

WEDNESDAY 7/5 FROM 4PM - 5:30PM

THURSDAY 7/6 FROM 8AM - 9:30AM

FRIDAY 7/7 FROM 3PM - 5PM

SUNDAY 7/9 FROM 8AM - 10AM

 

Key card access! - Open 7 days a week! - 5am-10pm!

 

Summer Memberships NOW Available! 

1-week unlimited $35*

1-month unlimited $80*

2-month unlimited $140*

3-month unlimited $195*

*There's a one-time enrollment of $25 for sign-up and issuing your key card. 

 

CONTACT US BY PHONE OR EMAIL - 970-765-7009  PLAYHARD@CBSOUTHFITNESS.COM

gothic mountain. hiking and fitness. weights and cardio training. creasted butte colorado

CB South Fitness & Yoga for the Fit

Hello All - We hope that you are enjoying this amazing weekend in Crested Butte! 

CB South Fitness wants to let our members know that we have a new relationship with our 310 Elcho Ave in Crested Butte neighbor, Yoga for the Peaceful, that will benefit those who want to practice yoga weekly, in addition to working out at the gym!  The convenience of having Yoga for the Peaceful next door means you don't have to travel any farther than our same building, and the price they are giving our members is incredible! 

For those interested, the price is $15 per class for a 5-class package, and just $12 per class for a 10-class package!  There are other packages and options available if you visit their website http://yogaforthepeaceful.com/.

Email Kristin at playhard@cbsouthfitness.com and we'll send you the links that you need to enroll easily online. 

We hope to see you at the gym or in the Yoga studio soon!  :-) 

yoga for the fit