goals

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 #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! 

 

 

 

 

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
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