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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


Why I love Personal Training

Hey there!  

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

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

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

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

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

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

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

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

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

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

Thanks so much for reading. 

Kristin King  

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

Hello everyone! 

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

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

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

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

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

Happy Lifting and I hope to see you soon! 

Kristin King 

Spring Fever

Getting Outside

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

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

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

Four Seasons of Health and Fitness

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

HEALTH BENEFITS

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

STRENGTH BENEFITS

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

IMPROVE FLEXIBILITY

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

LOWER THE LIKELIHOOD OF INJURY

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

CHANGE IN BODY COMPOSITION

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

INCREASE MUSCLE TONE

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

IMPROVE POSTURE

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

IMPROVE STATE OF MIND

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

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

Wrap Up

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

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

-Kristin 

 

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

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

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

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

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

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

Kristin 

Week #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

new yoga matt crested butte gym fitness and exercise

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

The Benefits To Eating Anti-Inflammatory Foods

Last winter, Andy suffered from a pinched nerve in his C6/C7 vertebrae that compromised the second half of an amazing winter in Crested Butte.  He couldn't snowboard, snow blow the driveway, snowmobile, or go to the gym and lift weights.  So-called "normal things" like laying on his back in bed was impossible.  He had to sit in a certain position at his laptop so as not to stretch his vertebrae too much, and irritate the nerve.  It was so severe that two of his fingers on one hand went completely numb.  The injury was distracting, frustrating, and it was about 6 weeks before a solution was found.  

After seeing a local chiropractor in Crested Butte (who is amazing and I would suggest to everyone looking for a referral), Andy was instructed to take massive amounts of fish oil and also told to eat anti-imflammatory foods that would assist in the healing process.  Soon enough, and after a couple of days, he was feeling much better, and within a couple of weeks the issue went away completely! 

It's fascinating, and also concerning how food can help or harm how we feel on a daily basis. Although it's been months since Andy's recovery, this topic continues to be of interest.  Here is a great article on "food rules for the ultimate anti-inflammatory diet" that we want to share - 

https://www.mindbodygreen.com/0-22607/11-food-rules-for-the-ultimate-antiinflammatory-diet.html

Happy Eating! 

Kristin King 

Training and Nutrition

Are You Ready For Winter???

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

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

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

Thanks! 

Kristin

 

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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Your Fitness Starts Here

Happy Monday! 

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

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

SUNDAY 7/16 FROM 8AM - 10AM

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

FRIDAY 7/21 FROM 8AM - 10AM

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

 

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

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

Open Door Gym Hours this Week:

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

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

SUNDAY 7/16 FROM 8AM - 10AM

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

CB South Fitness & Yoga for the Fit

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

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

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

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

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

yoga for the fit

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. 

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Out of the wind and into the Gym!

It's beautiful outside this week but the wind does not seem to want to stop!  GRRRRR....

Get out of the wind and come into the gym during Open Door Hours!  We have a variety of memberships & summer specials that give our members the flexibility to add exercise and fitness into their busy everyday lives. 

We're located at 310 Elcho Ave and we hope to see you there! 

TUESDAY 6/13 FROM 9AM - 11AM

WEDNESDAY 6/14 FROM 4PM - 6PM

THURSDAY 6/15 FROM 9AM - 11AM

*Or call for information or to set an appointment.

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FITNESS & YOGA

GREETINGS!

We are excited to welcome Yoga for the Peaceful CB South to the neighborhood and encourage you to stop by for their open door hours tonight!  This is a brand new studio that will offer a variety of classes starting later this week.  Welcome Y4P to 310 Elcho Ave! 

For those members or non-gym members curious about the new facility please stop by for Y4P's opening tonight 6/5 from 4-7PM!  It's a great way to meet the new owner and find out about rates and class schedule. 

Switching gears....HEAD TO cb south fitness DURING OPEN DOOR HOURS THIS WEEK! 

MONDAY 6/5 FROM 4 PM - 6 PM

SATURDAY 6/10 FROM 8 AM - 10 AM

SUNDAY 6/11 FROM 8 AM - 10 AM

*SUMMER MEMBERSHIP SPECIALS AVAILABLE!*

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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!

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