Fitness Inspiration

Workout Changes & Exciting News!

BIG NEWS

Hello readers!  

I have been thinking about this blog for a while and was not really sure until now how to structure the content. Last time you heard from me it was probably about the #6packproject, and today I am going to let you in on our big secret – I’m pregnant. We are so thrilled about the coming addition to our family in March of next year!

Most of you are probably aware that I have a little guy who is 4 years old.  I’m sure you’ve seen him in photos and on social media.  There was a long period of time that we thought he was our miracle baby and that he would be our only child.  He never asked for a sibling and our world was perfect as a family of 3, well 4 with #athenathebear.  I was focused on building the biz at CB South Fitness, and getting in the best shape of my life.  My diet was a complete 180-degree shift from the 36 years prior, and physically I’d never felt better.

Fast forward from July when I was in great shape, to right now…. the day after Thanksgiving, and 22 weeks into this pregnancy.  I have included a couple photos below so that I can prove the difference.  It’s a shock to even me.

THE #6PACKPROJECT

As you might have guessed the #6packproject is on hold.  What’s great about my efforts up until this summer is now I know the way that I am supposed to be eating, and training in the gym, to look and feel my best!  

When my extended family saw me in Maine this past August they told me that I needed to gain weight.  They thought I was too thin (“wait Gramp, can you please say that again?”).   The thing was that I was eating quite a bit, but my body was responding to food totally different than it always used to.  My diet (the 6 months leading up to our trip) completely changed how my body responded to food.  Muscle replaced body fat and I wasn’t needing so much food to feel satisfied - it was awesome!

REALITY

For now, I am eating what my body tells me it wants.  A combination of carb, carbs, and did I mention carbs?  I make myself eat the healthy stuff.  I don’t crave healthy white meat at all, and my old weekly favorite of salmon, has been seriously neglected and in the freezer for the last 4 to 5 months.  The one time I tried to eat salmon I couldn’t finish my filet.  Even though I know you are not supposed to eat for two (in a literal sense) sometimes it feels like that’s exactly what’s happening. Now that I am back on the carb train, and eating way more carbohydrates than I care to admit, I am literally hungry all the time.  I also think that it contributes to my low energy recently (although that’s definitely a combination of growing a human in my belly as well!).

I have confidence that after baby #2 arrives, that I can get back on track fairly quickly.  Depending on breastfeeding, it may not be an immediate jump back into the low-carb diet, and my pre-pregnancy clothing, and that’s fine – I know that it will happen. :)

NEW WORKOUT PLAN

Par for the course I have had to drastically scale back in my workouts.  Doctors’ orders are that I can go to the gym and strength train, but I need to limit myself to high reps and light weight – pretty much the opposite of what I was doing in my training before.  I can see my body changing drastically each week.  Not just in my growing belly, but the body fat I lost the first half of 2018 is back, and then some.  Hello old friend (but NOT really!).  I’m trying to keep weight gain to a minimum and so I work out almost every day to try and offset as much as I can.

I am still doing some interval training and running on the treadmill.  The intervals are slower, and not quite as graceful, and I’ll run as long as the ‘babe’ and I are both feeling okay.  This is a big deal compared to the state of my fitness 4 years ago when pregnant with our first – sadly, I didn’t exercise at all.

FUTURE FITNESS

This may sound strange to some but I am really looking forward to spring / summer 2019 when I can get back to heavy lifting at the gym – and especially getting back on the half rack.  I miss squats and Romanian deadlifts so much!!  They make me feel powerful and strong – it’s the most amazing feeling!  I’m definitely considering signing up for a half-marathon around that time to get myself in running shape again.  I won’t dilly-dally around like last time.  I haven’t run a half marathon in about 3 years, and have only done one since becoming a mom.  Setting goals is a great thing in the fitness world and life in general - it helps me accomplish more than I would otherwise and pushes me to my limits. It’s a win - win for sure!

I’ll blog more as pregnancy life continues.

Happy Holidays!

Kristin

kristin pregnant cb south fitness key card access gym exercise.jpg.jpeg


Month 7!!! 6-Pack (Abs) Project

Hello everyone,

I wanted to check-in as it has been a very long time since I wrote about the major lifestyle change that occurred for me starting on January 16th. The change started when I committed to reduce the number of carbs and sugar consumed in my diet, intensify my workouts, and get toned to the point of having a 6-pack abs for the first time in my life. I needed to completely change how I thought about food, and eat only to fuel my body in a healthier way.

Although I do not have the defined 6-pack abs that I might have had if I would have done this challenge in my 20’s, I have lost a significant amount of body fat (9 lbs to be exact - mostly from my abdomen and thighs), I've gone down a pant size, enjoy regular intermittent fasting (I eat between a shorter window of time), and have reduced my appetite significantly to the point where my body requires less food to perform and function throughout the day.

In the beginning of the blog for the #6packproject I pushed myself really really hard. I was super strict in what I ate, and I worked out more regularly at the gym. My ab workouts alone took some time, and were insane. I was on a mission. When I wasn’t seeing an immediate 6-pack after a couple of months I realized I had more body fat to lose than I realized. Now, after 7 months, and not being so strict on myself, the results are better than I could have imagined. The way I feel far exceeds any short term gains of getting a well-defined 6-pack in 2 months, and then ending this initiative. I’m not concerned I'll fall off the wagon and become a carb monster again.....because I am not very strict now, and I naturally make healthier food choices. It's a win-win - YAY! 

As some of you may know, my low carb / low sugar diet in January, turned into eating a strict Ketogenic diet in February What I have not shared is that now is more of the primal diet....and I am way more laid back about it. It feels as though in the last several months my body has gone through a “reset” which allows me to eat pretty much what I want within my new healthier framework.

What this means is that I eat my favorite things on occasion (ie. ice cream) the scale stays the same, and I feel great (instead of bloated and looking like I am 5 months pregnant). Don’t believe me? Ask Andy. My husband, typically follows my lead when it comes to meal prep and diet, and agrees that his body feels as though a “reset” occurred somewhere along the way. Truth be told, Andy never really sacrificed his 1-2 beers at night and he’s still reduced his body fat and kept the weight off. He was less strict than me from the very beginning, and does about a third of the strength training and cardio that I do each week! 

Below are some of my favorite things that have helped me in my quest to get stronger and stay lean:

-       My first meal of the day is between 11am and 12pm.  Skipping breakfast has helped me reduce my overall appetite, become fat adapted, and is contributing other great health benefits. (I have shared this before but I love this article! So much good stuff in here! https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting)  

-       I stay away from carbs and refined sugar. I eat way less bread. I do eat a half sandwich on occasion if it’s the only thing available when we are on the road or camping, but mostly I try and stick to higher fat, low carb meal options and stay away from carbs, sugar, and gluten as much as possible. Want to learn more about the negative effects of refined sugars? READ THIS - https://urbanremedy.com/top-10-reasons-to-avoid-refined-sugar/

-       When I eat chocolate (which I still do daily), I chose healthier chocolate options.  The chocolate chips we use are Simple Truth Organic 72% Cacao, when I make cookies, they are almond butter cookies with coconut sugar - no regular flour, no brown or white sugar. THE FLAVOR IS WONDERFUL - https://www.livewellbakeoften.com/easy-flourless-almond-butter-chocolate-chip-cookies/

-       My new obsession is Simple Mills. Their mixes are made with only 5-7 all natural ingredients. There are no preservatives at all. It’s amazing. The Simple Mills options typically have significantly less carbs than the normal way of eating these carb happy favorites. I am obsessed with the Simple Mills pancake mix. I ordered 3-packs of pancake mix and pizza crust on Amazon and you would have thought it was Christmas. The flavor is wonderful and I eat them guilt free! Their chocolate cupcakes are also wonderful. Again no preservatives just whole ingredients. 

-       I look at all ingredients when I am considering what to buy at the grocery store.  I dumped all of the Ken’s salad dressings we used to love back in January and only use olive or avocado oil and vinegar for salads. Primal Kitchen also makes some yummy dressings as well. 

-       The only oils we eat are avocado, olive oil and coconut oil. (check out why here - https://www.healthline.com/nutrition/healthy-cooking-oils#section1)

-       I eat more nutsthe healthy “fats”. I love cashews, macadamia nuts the most right now. I kind of overdid it on pecans and have been taking a break for a bit.

-       We eat wild caught fish and organic grass fed beef. We do not buy fish unless it is fresh caught. If you read up on the farm raised fish it is terrible for us and what I read totally grossed me out. Last week we bought grouper from a fish market in Denver to make fish tacos at home. Holy Moly, it was unreal!

-       Pinterest is a godsend! There are so many excellent recipes that are low carb, gluten free, dairy free, etc. You do not have to sacrifice flavor to eat healthy, just be willing to spend more time preparing delicious wholesome foods at home.

-       I eat dairy and don’t have any adverse effects from it.  I had a DNA test done in the spring and found out I am lactose tolerant (my body has no issues breaking down processing dairy – Yipee!). I love cheese and do not limit cheese from my diet.  I have recently started eating greek yogurt again as well. 

-       I’ve added intensity and heavier weight to my workouts. I see better results, it challenges me, it’s fun, and I burns more calories. I never get bored working out. Make it fun and it will never be "work" to workout ever again (hehe)! 

-       I run, hike, and bike as much as possible.  I make time for cardio and try to do most of it outside. There are so many benefits to keep your body in motion as much as possible (beyond the obvious benefit of fat loss). I still sit a lot while working at home on my computer but I’m aware that if I sit for several hours I need to get up and get moving. Even a quick walk with #athenathebear is better than nothing!

I probably could go on with this list for a while but I won’t…

These lifestyle changes are not hard to keep track of, and they come very naturally after 7 months. The weight I wasn’t necessarily trying to lose in January, came off naturally through mostly my change in my diet, has stayed off despite eating Ben and Jerry’s a few nights here and there, chowing on hot dogs, hamburger and avocado oil chips while camping, or drinking a beer or a couple of glasses of wine at night.

To wrap this up, I was the definition of a carbohydrate and sugar monster before this all started. With a little education and a new perspective about carbs, sugars, cooking oils, intermittent fasting, ultimately resulting in my body “reseting” (for this soon to be 37 year ole’ bod), I will be able to easily stay on track indefinitely, keep the weight off, and maintain a stronger physique than I have ever had in my life.  

If anyone want’s to learn more about my workouts or diet, please follow our Facebook page, Instagram, contact me on our website (www.cbsouthfitness.com), check out Mark Sisson’s book The Primal Blueprint, or his blog (https://www.marksdailyapple.com/) and learn more about many of the things I mention. Mark has some awesome recipes on his blog too!

Cheers to making our health and bodies a priority, and to making this summer count! 

Kristin

 January 16th photo :P

January 16th photo :P

 First time hiking Scarp Ridge 

First time hiking Scarp Ridge 

 July 16th photo :) 

July 16th photo :) 

 Hiking Whetstone mountain. a beautiful 12,500' peak we can see from the house 

Hiking Whetstone mountain. a beautiful 12,500' peak we can see from the house 

 Simple Mills. My new obsession!

Simple Mills. My new obsession!

 Family adventure hike up. Rode the CB chairlift down. 

Family adventure hike up. Rode the CB chairlift down. 

 Early morning trail runs with my girl

Early morning trail runs with my girl

 My version of "healthy" chocolate

My version of "healthy" chocolate

 Blackened grouper for taco night! 

Blackened grouper for taco night! 

 Celebrating 10 months of group training together!  CHEERS! 

Celebrating 10 months of group training together!  CHEERS! 

 

 

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 #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! 

 

 

 

 

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

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

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!  

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Officially Off Season!

Hi, I am Cooper Ott! I race professional enduro on the Trek/Honey Stinger/ Bontrager mountain bike team.  I spent my summer traveling to races in Colorado, New Mexico, Utah, and even British Columbia! 

This year my race season started at the beginning of May with a win at the Moab Enduro Cup and ended with a win at the Vail Outlier Enduro.  Although, the conditions could not have been more different.  Moab was warm and dry and Vail was cold and wet! The season had its ups and downs.  Suffering a flat tire at the first Big Mountain Enduro Series stop in Santa Fe, and catching a nasty bug just in time for the Whistler EWS were amongst the lows.  Winning the GoPro Games Vail enduro, and conquering my fears of drops were among the highs.  After a full season of bike racing it feels great to switch things up and incorporate gym workouts into my routine.  It is important to give my mind and body a rest from the bike but still be active.

Along with racing one of the highlights of my summer/fall was coaching for the Crested Butte Development Team.  This summer I got to coach an amazing group of middle school shredders and in the fall I switched gears and rode with the high school girls!  I am still in awe at some of the rides that these girls accomplished this year.  With rides like, Doctors Park, Deer Creek, and 401, the mountain biking world better watch out because these ladies shred!  

As I look outside my window and see the snow is piling up, I can’t help but think about skiseason.  I have recently started working out at CB South Fitness, and can already see a change in myself.  I may not see physical change in just two weeks… but I see a change in my mental attitude.  I am excited to switch up my routine of long trail rides to awesome gym workouts to keep me strong for skiing and fit and agile into the next mountain bike race season.  I am motivated to work on my weaknesses and continue to build on my strengths.

Now as a member of CB South Fitness, all I need to do is grab my back pack and bike two blocks over to the gym where I have a new workout and new exercises that will challenge me in a totally different way!  I am stoked! 

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NOT YOUR AVERAGE MEMBER

It's been an awesome week at the gym and I have met some really cool new people (now gym members) who have recently joined our community here in Crested Butte.  It's such a treat to hear other peoples stories and how they came to arrive in CB.  I feel fortunate to meet those who share my appreciation for the quaint charm of this town and it's uniqueness from other mountain towns in Colorado.  

ONE IN PARTICULAR

Normally I would not single out one of our members, but this is a special occasion and I am excited to share that this week Cooper Ott joined CB South Fitness!  Cooper is not just your average Michigan-girl-turned-CB-local.  Cooper races professional women's enduro mountain biking all over the U.S.!  Her race resume is unreal and her enthusiasm for life is inspiring.  Cooper is committed to staying fit and strong year round so that she can gain a competitive advantage next year when she races. 

IT GETS BETTER

Cooper has agreed to write the occasional blog about racing enduro, skiing, and how strength training will be an important benefactor to her performance on the trails.  We could not be more excited about the progression of Cooper's weight/strength training journey.  And she's stocked to try out the Peloton bike as well! 

For those of you interested in reading a little more right now, here is an article from CB News that was published this summer - http://crestedbuttenews.com/?s=cooper+ott

Welcome Cooper! 

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The Health Triangle

Life Balance

Greetings!  I found this article on Livestrong and wanted to share with our members and whoever else reads this blog (hopefully there are a few others!?).  As I read this article I'm reminded that it's important for us all to check-in with ourselves from time-to-time, and pay attention to see if we have good perspective and balance in our lives.  That is, the balance of physical health, social health, and mental health.  If there are areas that are lacking or we are not making enough time for, are we sacrificing and making up for it elsewhere?  YUP, this question really gets my analytical brain excited. :) 

Losing and Finding My Sanity

We are fortunate in Crested Butte to have unlimited opportunities for outdoor activity, and still some may not take as much time for fitness and exercise as they wish that they did.  5 years ago, in my past life in Denver and my last stressful job in Sales, running long distance was my way of maintaining my sanity, and then a couple of years ago meditation entered my regimen, and helped in a greater capacity.  At that point in my life, I was never able to get in the gym for a workout.  How could I when I had limited time and sat at my desk in a grind for 10-hours a day!  At that time I had a career and no life balance.  Life was all about hitting sales goals, and trying to stay calm and not freak out if I didn't.  

New Priorities

Years passed... then came marriage and then baby before I realized how important it is to take time for me.  After-all, I am my own best friend, my biggest advocate, my worst critic or my worst enemy (for the record, I prefer not to be the last two)!  No one else can take care of me if I am not, and now I make time religiously for that ten minute morning meditation, 45-minute workout at the gym, or 20-minute walk with the dog!  

In the words of Ben Stiller in Starsky and Hutch "DO IT, DO IT...DO IT". https://www.youtube.com/watch?v=HV5-vVeqVgM

OK...on to the article. 

"

The health triangle is a teaching tool that examines mental, physical and social health. It teaches that the three triangle elements are interconnected. Thus all three sides of the triangle need to be balanced to achieve true health. When one side of the triangle is emphasized too much--or not enough--the other sides will change. This leads to an imbalance. Teachers of the triangle emphasize taking responsibility for your own health by practicing prevention, such as wearing seat belts, and by actively improving personal health. You improve health by incorporating healthy habits like a proper diet and eliminating risk factors for poor health, such as smoking.

Physical Health

Physical health addresses the body’s ability to function. Components include exercising regularly, eating a nutritious diet, getting enough sleep and rest, resisting harmful substances like alcohol and drugs, maintaining a healthy weight and practicing good hygiene.

Mental Health

Mental and emotional health examines how a person thinks and feels and how he copes with everyday life, including how well he relates to others. A person with good emotional health is in touch with his feelings, expresses those feelings in an appropriate manner, enjoys learning, uses his mind to develop thinking skills, learns from his mistakes and accepts responsibility.

Social Health

Social health measures the way a person reacts to people in her environment. It encompasses family and peer relationships as well as public health. To attain good social health, a person needs to communicate well, show respect, care for herself and others, both seek and lend support, have the ability to make and keep friends and know how to work or play cooperatively.

Risk Factors

Risk factors that can throw a person’s health triangle out of balance include lack of exercise, poor eating habits, risky sexual behavior, alcohol and drug use, smoking or chewing tobacco and behavior that leads to injury or another health threat. Triangle teachers emphasize that risks can be cumulative and add up to a total that is greater than a person expects.

Attitude

Attitude is the key to maintaining good health, according to Health Triangle literature from the Tamaqua Area School District in Pennsylvania. A person must believe good habits and prevention, such as wearing sunscreen, lead to good health. Then he must practice these habits. Otherwise problems will develop, such as disease and other ailments.

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http://www.livestrong.com/article/42697-health-triangle/

Welcome future CB South Fitness members!

I am going to be totally honest here, I have no idea what I am doing writing a blog. I actually never saw the point in all of this "blogging" nonsense....well that is, until recently. As time goes by I find more and more value in reading many of the thoughts and suggestions from strangers on the internet. Did I mention my favorite blogs are those on Pintrest? I owe tonights chicken pot pie to the latest find. Sooo good! Just sayin'. 

Let me open this up by saying thank you. Thank you for visiting us on www.cbsouthfitness.com, thank you for "liking" our Facebook page to help spread the word, thank you for being so welcoming to our family during our first few months in Crested Butte, and thank you for this amazing indian summer. Seriously, who would have thought we would see 70 degrees in mid-November?! 

Okay, to finally get to the point, here is what we hope to accomplish from this News & Media page. This page will be a way to stay on top of workout routines, gym news, videos, and the occasional "healthy" recipe (I can't help myself...I love food!). Really the sky's the limit, so it can be whatever members want to see. If you have suggestions for posts, let us know. Please email playhard@cbsouthfitness.com with your suggestions. In addition to hearing from me, Kristin King, there will be content from fitness and athletic professionals (being the new girl on the block, I ask that you please approach me to introduce yourself). If this News & Media page is not interesting after a few months it can go away just as easy. But lets make it relevant! 

Soon to come, the CB South Fitness video! And no, this is not a Richard Simmons workout routine. It's a time-lapse recap of the last several weeks and what has gone on at 310 Elcho Ave unit #1. We hope that after watching the video that each member feels a bit of pride in being a key part in making CB South Fitness the best gym in the Gunnison Valley!