CB South Fitness

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


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 

 

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

Hello everyone (members and non)! 

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

NEW PERSONAL TRAINER OPTION - ERIC NEWTON

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

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

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

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

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

eric training andy fitness and exercise crested butte gym

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