Outdoor Sports

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! 

 

 

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 

 

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

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!  

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

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! 

cooper racing mountain biking fitness exercise.JPG
cooper racing crested butte gym.JPG
cooper ott mountain biking crested butte gym cb south fitness key card access.JPG

 

 

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

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! 

bearshadow cooper ott mountain biking enduro exercise fitness.JPG

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

Summer Solstice and CBH3 this Tuesday!

Run On! 

So excited to share that the Hash House Harriers run club has been created in Crested Butte and the kick off is this Tuesday!  Please join CBH3 at the 4-corners in town on Tuesday 6/20 at 5:30PM for an evening of running and beer! 

Visit the CBH3 Facebook page to learn more about the CBH3 group, this run and future runs!  https://www.facebook.com/groups/918866528289422/

Open Door Hours this week: 

MONDAY 6/19 FROM 3PM - 5PM

TUESDAY 6/20 FROM 8:30AM - 10:30AM

FRIDAY 6/23 FROM 9AM - 11AM

*Or call for an appointment. 

Hash House harriers. CBH3. run club. gym and fitness

CBH3 coming to Crested Butte South in June!

Greetings future CB "Hashers"! 

This afternoons post comes with a lot of excitement as a few Crested Buttians are putting together Hash House Harriers (H3) run club in Crested Butte South!   CBH3 will give the good people of Crested Butte one more excuse to get neighbors together....neighbors who like to run and be goofy, drink and be goofy, and have a jolly good time! 

CBH3 is open to everyone in the community so strap on your running shoes and join the pack! 

If you are not familiar with H3, never fear!  The following Wikipedia page does a great job of explaining.... https://en.wikipedia.org/wiki/Hash_House_Harriers 

In many areas considered a-drinking-club-with-a-running-problem, H3 first started in the 1930's and is all over the world, with some groups getting as big as a few thousand runners!  From themed runs to false trails, to inappropriate running names and knee high socks, no Hasher takes themselves seriously. 

What better way to unwind during the week and mingle with friends than to join the newest H3 group in Colorado! 

CBH3 has started a Facebook page, which will be the best resource for learning more about the dates and time of the runs.  We will soon be posting more information and ask that you click on the FB link right now and join our group!  For a direct link to the FB page click here

Have a laugh at a few of the logos from other H3 groups around the World!  More to come shortly!

Melbourne H3 running fitness and fun.jpg
Okinawa running fitness and fun.jpg
Silicone Valley H3 run get fit gym.png

SPORTS TRAINING 101 – MOUNTAIN BIKING

Dust off your neglected bike and get ready to hit the trails!  Some riders may not realize this but strength training is an important part of conditioning for the mountain biking season, with upper body and lower body workouts being equally important.  Don’t believe us?  Check out this article from bodybuilder.com and this slightly modified workout from their site.  This series will target the specific areas riders will want to focus to up-their-game on the trail.  As far as frequency, 3-4 days per week for whole body conditioning is recommended, which will allow riders to incorporate a cycling program as well in their training.  

Monday (please adjust reps up or down based on comfort and preference)

Squats (4 sets of 8 reps)

Barbell Bench Press (4 sets of 8 reps)

Barbell Curl (3 sets of 8 reps)

Exercise Ball Crunch (2 sets of 12 reps)

Plate Twist (2 sets of 10 reps)

Wednesday

Romanian Deadlift (4 sets of 8 reps)

Superset…

Barbell Bench Press (4 sets of 8 reps)

Seated Barbell Military Press (2 sets of 8 reps)

Barbell Curl (2 sets of 8 reps)

External Rotation (3 sets of 12 reps)

Friday

Superset…

Romanian Deadlift (4 sets of 8 reps)

Standing Dumbbell Upright Row (3 sets of 10)

Superset…

Barbell curl (2 sets of 8 reps)

Palms-Up Barbell Wrist Curl Over a Bench (3 sets of 10 reps)

Superset…

Cable Crunch (3 sets of 8)

Cycling for Strength  You can do effective strength workout on the Peloton bike. In general, this involves riding a big gear (hard to pedal) at very low RPM (50-60 RPM) for short periods of time (3-7 minutes). This simulates many of the above mentioned strength training exercises but should not be used as a replacement for lifting.

 The 403.&nbsp;

The 403. 

This article has other valuable information as it pertains to downhill riders training needs compared to cross-country riders training needs. Please visit to see for yourself and learn more!  (https://www.bodybuilding.com/fun/issa21.htm)