fitness training

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 

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

A Day In The Gym - Cooper Ott, Enduro Mtn Biker

Hello everyone! It’s Cooper Ott again!  For those of you not familiar, or just starting to follow this blog, I am a professional Enduro mountain bike racer and recently started working out at CB South Fitness, as a way to stay in shape year-round.  

Kristin, the owner of the gym, and I met up for a weightlifting session early this month and it was so much fun! Not only was it awesome to have a friend to work out with, Kristin also taught me some new exercises. Here are three of my new favorites!

Warm Up

We started with a 10 minute warm up, Kristin on the Stair Master and myself on the Peloton bike. A 5-10 min warm is crucial for the obvious reason - to get things lose and “warmed up” before lifting weights! It’s also imperative from the standpoint of preventing injury. 

After the warm up we got down to business. The goal for the day was a full body workout, targeting weaknesses I had mentioned to Kristin, and working on overall strength. 

Box Squats

I am new to the world of squats. Squats use your biggest muscle groups and so we started there. They are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, while strengthening the core as well. I say - bring it on! Box squats specifically, are great for beginners because you use the box to guide your form, and keep the depth of each squat consistent.  You have the ability to adjust the box height to whatever height you desire based on comfort, experience, and athleticism.

Unlike the banded jumping jacks (which I talk about later), mountain biking uses the same muscle groups as box squats. I immediately think about having to power up techy climbs, like the final moves on Teo Ridge. Not only is the climbing on Teo aerobically challenging, the final power moves to get over the ledgy rock and roots make it a full body workout.  Box squats will keep my legs strong for blasting through moguls on the mountain and ready to go for those techy mountain bike climbs next spring! 

Seated Rows

I struggle with upper body strength, and I will be the first one to admit it. I came from an XC mountain biking background where I relied mostly on aerobic fitness. I made the switch to Enduro which requires much more upper body strength and I noticed the deficit almost immediately. Over the season I improved my upper body strength slightly but adding exercises like rows into my workouts will help me build these muscles even more!

Banded Jumping Jacks

Cycling does not require much side to side motion of your lower body, and as a result my hips and glutes are really strong forward and back, but not side to side.  The banded jumping jacks really highlight my weakness in this area.  After only 15 jumps my glutes were on FIRE!  I am excited to add these into my workout!

One of my goals is to create a good fitness routine that I am able to keep up with even when the race season starts up again.  It’s important to keep my muscles strong in every season, not only to be a better rider, but also to help prevent injury in competition. I’m really looking forward to staying strong all year long and know that one workout at a time, I am getting there!  

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cooper exercise and fitness in crested butte gym
cooper rows fitness and exercise strength and cardio
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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 

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Strength in Numbers: Why having a workout buddy is Awesome!

Hello there!  I thought I’d put together a few reasons why having a friend or partner to workout with may give you an advantage over working out alone.

1)    They hold you accountable to show up

2)    You are likely to work out harder

3)    They can spot you on the heavy stuff

4)    Working out can be more fun, and less rushed

5)    Partner exercises are fun, and a great way to shake up an individual workout

6)    You are less likely to stop going to the gym

7)    You increase the likelihood of sticking to a workout program

8)    It’s a great way to spend more time with friends and loved ones around a busy schedule

With February right around the corner, and Valentine’s Day approaching, it’s natural to think about that special someone.  With that said, romantic partners who support each other’s goals, couples who want more quality time (but have trouble fitting it in their schedules), or anyone looking for a fun, active date, might think about hitting the gym together.  If you think about it, is there any better way to achieve your personal fitness goals this year, than to work out with someone who shares a similar goal?

Come in to CB South Fitness and take advantage of our Valentine’s Day Couples Special.  Our 12-month UNLIMITED membership for you, and your significant other will be discounted, and we’ll have discounts on personal training sessions available!  Contact us at playhard@cbsouthfitness.com or call 970-765-7009. 

workouts with partner

Get Inspired this Year!

Greetings CB South Fitness members.

We have had some new developments over the last couple of days at the gym, and with that comes getting excited about all of the new stuff that'll be offered to you, as a member of CB South Fitness, in 2017. 

Starting this week we will put out a jar on the cabinet that has the label "GET INSPIRED". Members can pick out a quote or saying and keep or replace it back to the jar (it's totally up to you!). These few words may be just enough to help you finish that last set of curls, increase your resistance on the elliptical, try a new exercise that you have never tried before, or give you that extra push to Elevate Yourself and your workout today!

Also, we will have a few snacks at the gym that members can help themselves to. Don't worry, they will be healthy and help give you the energy to keep going! 

There is more coming CB South Fitness members....stay tuned!