cb south fitness

Why I love Personal Training

Hey there!  

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

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

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

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

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

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

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

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

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

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

Thanks so much for reading. 

Kristin King  

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

Hello everyone! 

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

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

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

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

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

Happy Lifting and I hope to see you soon! 

Kristin King 

Week #11 6-Pack (Abs) Project

Hola!  Many weeks have passed since my last blog about the #6packproject, Primal Blueprint, the keto diet.  I believe I last left off at week 8 and here we are in week 11. Wow - I cannot believe how the time has flown by! 

STICKING TO IT (NO MATTER WHAT)

There are so many things that I would love to share in this blog!  Unfortunately, I need to break it down.  When considering the demands of running CB South Fitness, growing another business, raising our 3-year old, training, and preparation / education to the Primal/Keto diet, it leaves little extra time for blog posts. :)  I am fighting a nasty cold which has slowed down my workouts this week (and probably for the first time in months).  I did attend our gyms group training this week, and as usual it was awesome!  It's a great group of Crested Buttians and Tim is an awesome trainer and coach! 

Earlier today I jotted down a few things that I want to touch on this week: 

1) My workouts

2) My diet

3) DNA fit

4) Intermittent fasting

5) Recipes! 

DETAILS, DETAILS, DETAILS! 

1) My #6packproject ab workouts are awesome! I love them and never get bored with what I am doing! I have only missed a few days of abs in the 11 weeks and they were due to sickness (mostly what I am dealing with now).  Travel hasn’t stopped my dedication to my 6 pack abs, which was a huge concern of mine in January when I started this journey.  I have a great floor ab workout I can do, a lengthy plank workout I mix in, and I love kettle bells and do them every time I am in the gym.  Kettle bells are still a favorite of mine, and I change up the exercises that I do to keep it fresh! 

After 11 weeks of hard work I do not have a 6 pack, and last week I asked my trainer why that is. He says that I need to be down to around 12% body fat to see my abs pop and thinks that I am probably roughly a couple of points above that mark.  In February when I checked I was at 16% body fat and so I still have some work to do.  He encouraged more low and moderate intensity workouts (brisk walks, easy jogs, moderate bike rides, and just being on my feet more that I am now).  Longer periods of time in a fat burning zone will help me shed that last percentage of body fat to hit my goal.  I immediately thought of #Athenathebear and how happy she will be to get more walks and hikes as a result of Tim’s advice. 

2) Eating Keto - I love what I eat on a daily basis.  I do not feel famished ever, and I love not having to count calories.  What I eat is pretty consistent with what I have written in previous posts - including, eggs, bacon, and avocado most of the time for breakfast.  I make a mean omelet, and they are my absolute favorite!  I eat breakfast as late in the day as I can, usually between 11am-1pm. 

If I eat three meals a day then I will have a salad in the afternoon.  I throw all sorts of yummy things on my salads, and they never disappoint.  Topped with avocado oil and peach white balsamic vinegar, I can’t go wrong.  Regular salad dressings are a no-no on the Keto plan. 

Dinner consists of chicken, pork or fish with one or two amazing vegetables prepared in a variety of ways.  We have tried many of the recipes in the Keto reset book and they have been wonderful!  I really suggest picking up your own copy if you want to try them for yourself - https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237

3) DNA Fit - In December I decided to take a fitness DNA test to learn about how I am wired.  I signed up online, they sent a package with a vile, I then spit in that vile and sent it away in the mail to a company named Helix.  What I signed up to learn was not 'how likely am I to get cancer or Alzheimer’s', but to find out what type of diet, and fitness plan would help me maximize body composition, athleticism and help me feel my best.  It took about 10 weeks after submitting the vile of saliva to learn about my DNA and I finally got the results a couple of weeks ago. 

The biggest eye opener in my results is that I have a “very high response rate to carbohydrates”.  To provide a little background, if I had a neutral response then it would have said "medium", but no, I got a "very high response", and they recommend that only 8% of my daily intake consist of carbohydrates!  Um, what?!  Me?  Are you sure?  The girl who used to eat french toast for breakfast, sandwiches for lunch, and pizza for dinner?  The girl who made panini’s almost everyday and ate chips, and chocolate and whatever she wanted (and usually like it was going out of style).  The girl who had ice cream in her freezer 98% of the time and almost never missed a night of ice cream.  How it the world do I have a "very high response" to carbs?!  I still have yet to learn what how many grams of carbs this 8% recommended amount is, but I am happy that I am already eating a low-carb diet so I can nip it in the bud.  Here is the link for those wanting to out DNAFit and if you message me I can share more about it as well. https://www.dnafit.com/

4) Intermittent Fasting - Earlier, I mentioned not eating breakfast until between 11am - 1pm. There’s a reason for that, and I am doing it intentionally to reap the benefits of intermittent fasting.  I drink decaf coffee in the morning with half and half, and that satisfies me until breakfast.  I can go to the gym for workouts in the morning and have awesome energy to take me through my workout without crashing.  It's the opposite of how I used to feel and I always ate before my workouts to fuel me until the end.  To read more on intermittent fasting and learn about all of the other great benefits, I highly suggest this article - https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section2

5) Recipes - Okay, the fun stuff - these are all so freakin’ good! 

Low carb chicken tenders - https://stepawayfromthecarbs.com/low-carb-chicken-tenders/ 

Garlic spaghetti squash with herbs - https://pinchofyum.com/garlic-spaghetti-squash-with-herbs

Keto no-bake cookies in 5 minutes - https://howtothisandthat.com/keto-no-bake-cookies/

Low carb coleslaw - https://lowcarbyum.com/quick-cabbage-coleslaw/ 

SIGNING OFF

I think one of the things I get asked the most is "do you think you will be able to do this diet for a while?"  The answer is absolutely, "YES"!  I want to stress that eating on the Keto or Primal Diet is not that strict, if you consider other "diets" out there.  We've had so many amazing meals the last few months and you would never know were low carb.  These meals fill us up, incorporate many great vegetables, spices and flavors and we can eat portions that make our bellies happy.  Because none on them include gluten, soy, or harmful oils, and the carb count is small, even when I feel "full" after eating I'm no longer bloated and yucky feeling like I used to be.  Two thumbs up to that! 

 
Beach day in Florida with the family :) 

Beach day in Florida with the family :) 

Adult ski day and apres ski with my babe

Adult ski day and apres ski with my babe

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Fat burning hike with Athena on a hiking trail new to us.  A great morning adventure! 

Fat burning hike with Athena on a hiking trail new to us.  A great morning adventure! 

Pumping some iron with my dad while on vacation. Thank you Mellodies gym! 

Pumping some iron with my dad while on vacation. Thank you Mellodies gym! 

Easter dinner consisted of carnitas from the Keto book with Keto approved cole slaw, salsa, cotija, on butter lettuce. It was delicious! 

Easter dinner consisted of carnitas from the Keto book with Keto approved cole slaw, salsa, cotija, on butter lettuce. It was delicious! 

Some of my favorite snacks, including, an omega-3 mix that tastes incredible! 

Some of my favorite snacks, including, an omega-3 mix that tastes incredible! 

 

 

 

 

 

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!  

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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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!