group training

Month 7!!! 6-Pack (Abs) Project

Hello everyone,

I wanted to check-in as it has been a very long time since I wrote about the major lifestyle change that occurred for me starting on January 16th. The change started when I committed to reduce the number of carbs and sugar consumed in my diet, intensify my workouts, and get toned to the point of having a 6-pack abs for the first time in my life. I needed to completely change how I thought about food, and eat only to fuel my body in a healthier way.

Although I do not have the defined 6-pack abs that I might have had if I would have done this challenge in my 20’s, I have lost a significant amount of body fat (9 lbs to be exact - mostly from my abdomen and thighs), I've gone down a pant size, enjoy regular intermittent fasting (I eat between a shorter window of time), and have reduced my appetite significantly to the point where my body requires less food to perform and function throughout the day.

In the beginning of the blog for the #6packproject I pushed myself really really hard. I was super strict in what I ate, and I worked out more regularly at the gym. My ab workouts alone took some time, and were insane. I was on a mission. When I wasn’t seeing an immediate 6-pack after a couple of months I realized I had more body fat to lose than I realized. Now, after 7 months, and not being so strict on myself, the results are better than I could have imagined. The way I feel far exceeds any short term gains of getting a well-defined 6-pack in 2 months, and then ending this initiative. I’m not concerned I'll fall off the wagon and become a carb monster again.....because I am not very strict now, and I naturally make healthier food choices. It's a win-win - YAY! 

As some of you may know, my low carb / low sugar diet in January, turned into eating a strict Ketogenic diet in February What I have not shared is that now is more of the primal diet....and I am way more laid back about it. It feels as though in the last several months my body has gone through a “reset” which allows me to eat pretty much what I want within my new healthier framework.

What this means is that I eat my favorite things on occasion (ie. ice cream) the scale stays the same, and I feel great (instead of bloated and looking like I am 5 months pregnant). Don’t believe me? Ask Andy. My husband, typically follows my lead when it comes to meal prep and diet, and agrees that his body feels as though a “reset” occurred somewhere along the way. Truth be told, Andy never really sacrificed his 1-2 beers at night and he’s still reduced his body fat and kept the weight off. He was less strict than me from the very beginning, and does about a third of the strength training and cardio that I do each week! 

Below are some of my favorite things that have helped me in my quest to get stronger and stay lean:

-       My first meal of the day is between 11am and 12pm.  Skipping breakfast has helped me reduce my overall appetite, become fat adapted, and is contributing other great health benefits. (I have shared this before but I love this article! So much good stuff in here! https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting)  

-       I stay away from carbs and refined sugar. I eat way less bread. I do eat a half sandwich on occasion if it’s the only thing available when we are on the road or camping, but mostly I try and stick to higher fat, low carb meal options and stay away from carbs, sugar, and gluten as much as possible. Want to learn more about the negative effects of refined sugars? READ THIS - https://urbanremedy.com/top-10-reasons-to-avoid-refined-sugar/

-       When I eat chocolate (which I still do daily), I chose healthier chocolate options.  The chocolate chips we use are Simple Truth Organic 72% Cacao, when I make cookies, they are almond butter cookies with coconut sugar - no regular flour, no brown or white sugar. THE FLAVOR IS WONDERFUL - https://www.livewellbakeoften.com/easy-flourless-almond-butter-chocolate-chip-cookies/

-       My new obsession is Simple Mills. Their mixes are made with only 5-7 all natural ingredients. There are no preservatives at all. It’s amazing. The Simple Mills options typically have significantly less carbs than the normal way of eating these carb happy favorites. I am obsessed with the Simple Mills pancake mix. I ordered 3-packs of pancake mix and pizza crust on Amazon and you would have thought it was Christmas. The flavor is wonderful and I eat them guilt free! Their chocolate cupcakes are also wonderful. Again no preservatives just whole ingredients. 

-       I look at all ingredients when I am considering what to buy at the grocery store.  I dumped all of the Ken’s salad dressings we used to love back in January and only use olive or avocado oil and vinegar for salads. Primal Kitchen also makes some yummy dressings as well. 

-       The only oils we eat are avocado, olive oil and coconut oil. (check out why here - https://www.healthline.com/nutrition/healthy-cooking-oils#section1)

-       I eat more nutsthe healthy “fats”. I love cashews, macadamia nuts the most right now. I kind of overdid it on pecans and have been taking a break for a bit.

-       We eat wild caught fish and organic grass fed beef. We do not buy fish unless it is fresh caught. If you read up on the farm raised fish it is terrible for us and what I read totally grossed me out. Last week we bought grouper from a fish market in Denver to make fish tacos at home. Holy Moly, it was unreal!

-       Pinterest is a godsend! There are so many excellent recipes that are low carb, gluten free, dairy free, etc. You do not have to sacrifice flavor to eat healthy, just be willing to spend more time preparing delicious wholesome foods at home.

-       I eat dairy and don’t have any adverse effects from it.  I had a DNA test done in the spring and found out I am lactose tolerant (my body has no issues breaking down processing dairy – Yipee!). I love cheese and do not limit cheese from my diet.  I have recently started eating greek yogurt again as well. 

-       I’ve added intensity and heavier weight to my workouts. I see better results, it challenges me, it’s fun, and I burns more calories. I never get bored working out. Make it fun and it will never be "work" to workout ever again (hehe)! 

-       I run, hike, and bike as much as possible.  I make time for cardio and try to do most of it outside. There are so many benefits to keep your body in motion as much as possible (beyond the obvious benefit of fat loss). I still sit a lot while working at home on my computer but I’m aware that if I sit for several hours I need to get up and get moving. Even a quick walk with #athenathebear is better than nothing!

I probably could go on with this list for a while but I won’t…

These lifestyle changes are not hard to keep track of, and they come very naturally after 7 months. The weight I wasn’t necessarily trying to lose in January, came off naturally through mostly my change in my diet, has stayed off despite eating Ben and Jerry’s a few nights here and there, chowing on hot dogs, hamburger and avocado oil chips while camping, or drinking a beer or a couple of glasses of wine at night.

To wrap this up, I was the definition of a carbohydrate and sugar monster before this all started. With a little education and a new perspective about carbs, sugars, cooking oils, intermittent fasting, ultimately resulting in my body “reseting” (for this soon to be 37 year ole’ bod), I will be able to easily stay on track indefinitely, keep the weight off, and maintain a stronger physique than I have ever had in my life.  

If anyone want’s to learn more about my workouts or diet, please follow our Facebook page, Instagram, contact me on our website (www.cbsouthfitness.com), check out Mark Sisson’s book The Primal Blueprint, or his blog (https://www.marksdailyapple.com/) and learn more about many of the things I mention. Mark has some awesome recipes on his blog too!

Cheers to making our health and bodies a priority, and to making this summer count! 

Kristin

January 16th photo :P

January 16th photo :P

First time hiking Scarp Ridge 

First time hiking Scarp Ridge 

July 16th photo :) 

July 16th photo :) 

Hiking Whetstone mountain. a beautiful 12,500' peak we can see from the house 

Hiking Whetstone mountain. a beautiful 12,500' peak we can see from the house 

Simple Mills. My new obsession!

Simple Mills. My new obsession!

Family adventure hike up. Rode the CB chairlift down. 

Family adventure hike up. Rode the CB chairlift down. 

Early morning trail runs with my girl

Early morning trail runs with my girl

My version of "healthy" chocolate

My version of "healthy" chocolate

Blackened grouper for taco night! 

Blackened grouper for taco night! 

Celebrating 10 months of group training together!  CHEERS! 

Celebrating 10 months of group training together!  CHEERS! 

 

 

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 #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 :) 

 

GROUP TRAINING - Join in the Action!

Happy Daylight Saving Day! 

I think we can all appreciate the days as they are now starting to get longer.  Spring and Summer bring about an entirely new reason to be excited about living in Crested Butte, and enjoying the local appeal here in Crested Butte South, including mountain biking, and hiking to name a few local favorites.  From the infamous 401 to the Ferris Creek Trail, Crested Butte has hundreds of places to explore, and endless opportunities for adventure.  

At CB South Fitness, the changing season is bringing about another change inside the gym's four walls....group training sessions for gym members!  Kristin & local trainer Tim Skafidas want to invite you to join us for training, and at a reduced rate.  Sessions will be limited to 5 people groups, and cost just $25 per person!  Tim will bring in some equipment of his own and create cool circuit training to work a variety of muscle groups and help members see the best possible results! 

Contact Kristin at playhard@cbsouthfitness.com and let us know if you want to get in on this great opportunity to train!  We'll put together the days/time once we gauge interest among CB South Fitness members. 

Make it a great day! 

tim gym fit train exercise workouts key card access crested butte south.JPG
kristin's bicep curl gym fitness strength train exercise key card access crested butte gym.JPG

SPECIAL SOMEONE

We are super excited to share details on our Valentine's Monthly Special at CB South Fitness!

Spend time with your loved one, and make workouts FUN!  There are several benefits to how working out with a partner can improve performance, open up doors to new exercises, help members stick to a program, and spend quality time with the person that they care about most.  Couples pricing in February is discounted down to $100/month!  

Also, take advantage of 20% off couples training sessions with 20-year trainer, Tim Sakfidas!  Come see us in Crested Butte South during open door hours, or contact us for more information or to set up a time to meet at playhard@cbsouthfitness.com or 970-765-7009. 

 

fitness workouts in crested butte