gym

Resolutions

Hello all - 

It's exciting to think about 2018!  January is a fresh start to the new year - a way to say farewell to the things that were not working or serving us in the past 12 months, and hello to the positive and healthy things we intend to incorporate going forward. 

I am looking forward to the year ahead and wanted to share a couple of the things high on my priority list.  Before that, lets look at the definition of the word "resolution". 

res·o·lu·tion

noun

a firm decision to do or not to do something.

synonyms: intention, resolve, decision, intent, aim, plan; More

New Year - New Me

Instead of resolving to "go to the gym 6-days a week", which doesn't add much value to me because of the 3-4 days that I go already, I am setting a couple of fitness goals that I know will be of benefit to me but also will be challenging enough to make a big impact on how I feel mentally, physically and emotionally. 

YOGA One Time Per Week

I'm very excited about this resolution because yoga and I have always had a bit of a love/hate relationship, and I know that I need it in my life.  I love going to yoga, because afterward I feel centered, calm, refreshed and stretched - both physically and mentally.  And then there's the pain.  You know, the kind you get when doing pigeon pose?  That one makes me feel like I could very well black out, right there, in the middle of class!

Recent aches and pains from working out have helped me draw the conclusion that after lifting weights for months and months, and not stretching, things are getting tight - like really tight.  My fear is that if I don't address the problem, I may regret it in coming years.  The last thing that I want is for my muscles to get so tight that they actually contract permanently and lose the ability to stretch and lengthen because I got lazy and stopped stretching in my mid 20's.  That was well over a decade ago for me, folks - Yikes! 

We get one body and it needs recovery and routine maintenance - especially as we get older (or so I am told by my trainer)!  :-) 

the 6-Pack Abs project (FINALLY!) 

Lately, I have been thinking about the women in my life that I admire very much from a standpoint of their drive, determination, intensity, and level of physical fitness.  These women dominate in their personal and athletic lives, and their passion for their health has always been awe-inspiring.  When I hone in on a couple of these ladies specifically, another thing that they have (that I have never had) are 6-pack abs.  Did I mention that both of these women are moms?  One was in her 40's when she had her son!  Anyway - it is my goal, with the help of local personal trainer Tim Skafidas, to train like I have never trained before, tone, and sculpt my middle so that I can finally have the 6-pack of my dreams.    

More details on The 6-Pack Project in the coming weeks.  I am going to document this adventure, and for those who want to become a part of The 6-Pack Project, I will post the exercises and dietary details for you to follow. 

If any readers out there have fitness goals for 2018 that we can help with, please feel free to message us or share here, below this blog, in the share section.  If you want to keep it private please email playhard@cbsouthfitness.com and we will help get you rolling at the gym in any way that we can. 

Happy New Year! 

-Kristin

new yoga matt crested butte gym fitness and exercise

PS- I am excited about my new yoga mat - I just retired my other after about 15+ years!  >

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!  

Cooper Ott - Shredcation in Moab!

Thankful on Thanksgiving - Moab Adventures! 

Hello all!  Phew!  It has been a busy November!  One of my favorite parts about living in Crested Butte is how close we are to so many awesome places.  For some, vacation means relaxing, reading a book, taking extra naps, and being happy doing nothing.  My idea of vacation is a little different. It usually includes riding as much as possible, falling asleep before 9 o’clock, and skipping rest days.  As my friend Brian would say,”party on”!  For those of you not familiar, or just starting to follow this blog, I am a professional Enduro mountain bike racer, who recently joined CB South Fitness to help me stay in great shape during the off-season. 

At the beginning of November, my husband Phil and I decided to take a little vacation to Moab to meet up with friends and ride mountain bikes and dirtbikes.  The last few trips to Moab have been for Enduro races so it was nice to go without an agenda.  Well, except for riding the Whole Enchilada!  For those of you who have not been to Moab, or have not yet ridden the Whole Enchilada, it is incredible.  More about that later.  

After a pit stop in Grand Junction to ride the Lunch Loops, we arrived in Moab late Wednesday night.  Luckily setting up camp is a breeze with the camper so we were able to sit back and relax.  The next morning we woke up, made an awesome breakfast and got ready for a day of dirt biking.  This year was my first year riding my moto on singletrack and WOW, is it a workout!  Moving the 230 pound dirt bike is much different that my 30 pound mountain bike!  Good thing it has a throttle and I don’t have to pedal it!  This past summer I was getting tired after about 3 hours of singletrack because of how much strength it requires.  Since then I have been working on upper body strength at the gym, so I was excited to see how it translated onto the moto.

Riding new trails is always a little intimidating to me.  Not knowing what is coming up next, and wondering if my skills are up to par for the trail.  Luckily, I was with Phil and our friend Austin who are both experienced moto riders, so if I got in a pickle they could help me out.  We spent the day exploring new trails, eating snacks, and laughing at my poor line choices.  Five hours later we were back at the camper, and I was tired!  We were sitting down having a snack when it dawned on me that I had made it 5 hours - my longest moto ride to date!  Yes - those gym hours must be paying off!

Friday morning came quickly and we were up and at em’ early to make the 9 o’clock shuttle at Moab Cyclery for the Whole Enchilada!  We were so excited to still be able to do this ride so late in the year!  The ride starts at about 11,000 ft up in the La Sal mountains, and drops you 28 miles down to the Colorado river.  That is about 8,000 ft of downhill shredding!  After the big moto ride the previous day, it took my muscles a bit to warm up.  We had a blast flying down through the trees of Burro Pass, the open dust of Hazard, the rocky roller coaster of Upper Porcupine Singletrack, and the final techy ledges of Lower Porcupine Single track.  So.Much.Fun.  Although this ride is mostly downhill it is deceivingly tiring.  The single track is techy so you have to be on your game.  The high speed drops, and chunky singletrack make for an unforgettable day.  By the end my body was yelling at me, I think it was telling me it was ready for a Milts chocolate malt.  Needless to say I was in bed early that night.  

We took some video on a section of Porcupine Rim during the Whole Enchilada ride, if you want to check it out!  https://youtu.be/Ka1pZVpHjas

After another two days of moto and mountain biking, which included trails like Portal Run, Bull Run, and Blue Dot, we headed back to Colorado with permanent smiles on our faces, and exhausted bodies. 

Seriously, as far as I am concerned, there is nothing better than a shredcation!

cooper dirtbiking

cooper and phil

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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The Health Triangle

Life Balance

Greetings!  I found this article on Livestrong and wanted to share with our members and whoever else reads this blog (hopefully there are a few others!?).  As I read this article I'm reminded that it's important for us all to check-in with ourselves from time-to-time, and pay attention to see if we have good perspective and balance in our lives.  That is, the balance of physical health, social health, and mental health.  If there are areas that are lacking or we are not making enough time for, are we sacrificing and making up for it elsewhere?  YUP, this question really gets my analytical brain excited. :) 

Losing and Finding My Sanity

We are fortunate in Crested Butte to have unlimited opportunities for outdoor activity, and still some may not take as much time for fitness and exercise as they wish that they did.  5 years ago, in my past life in Denver and my last stressful job in Sales, running long distance was my way of maintaining my sanity, and then a couple of years ago meditation entered my regimen, and helped in a greater capacity.  At that point in my life, I was never able to get in the gym for a workout.  How could I when I had limited time and sat at my desk in a grind for 10-hours a day!  At that time I had a career and no life balance.  Life was all about hitting sales goals, and trying to stay calm and not freak out if I didn't.  

New Priorities

Years passed... then came marriage and then baby before I realized how important it is to take time for me.  After-all, I am my own best friend, my biggest advocate, my worst critic or my worst enemy (for the record, I prefer not to be the last two)!  No one else can take care of me if I am not, and now I make time religiously for that ten minute morning meditation, 45-minute workout at the gym, or 20-minute walk with the dog!  

In the words of Ben Stiller in Starsky and Hutch "DO IT, DO IT...DO IT". https://www.youtube.com/watch?v=HV5-vVeqVgM

OK...on to the article. 

"

The health triangle is a teaching tool that examines mental, physical and social health. It teaches that the three triangle elements are interconnected. Thus all three sides of the triangle need to be balanced to achieve true health. When one side of the triangle is emphasized too much--or not enough--the other sides will change. This leads to an imbalance. Teachers of the triangle emphasize taking responsibility for your own health by practicing prevention, such as wearing seat belts, and by actively improving personal health. You improve health by incorporating healthy habits like a proper diet and eliminating risk factors for poor health, such as smoking.

Physical Health

Physical health addresses the body’s ability to function. Components include exercising regularly, eating a nutritious diet, getting enough sleep and rest, resisting harmful substances like alcohol and drugs, maintaining a healthy weight and practicing good hygiene.

Mental Health

Mental and emotional health examines how a person thinks and feels and how he copes with everyday life, including how well he relates to others. A person with good emotional health is in touch with his feelings, expresses those feelings in an appropriate manner, enjoys learning, uses his mind to develop thinking skills, learns from his mistakes and accepts responsibility.

Social Health

Social health measures the way a person reacts to people in her environment. It encompasses family and peer relationships as well as public health. To attain good social health, a person needs to communicate well, show respect, care for herself and others, both seek and lend support, have the ability to make and keep friends and know how to work or play cooperatively.

Risk Factors

Risk factors that can throw a person’s health triangle out of balance include lack of exercise, poor eating habits, risky sexual behavior, alcohol and drug use, smoking or chewing tobacco and behavior that leads to injury or another health threat. Triangle teachers emphasize that risks can be cumulative and add up to a total that is greater than a person expects.

Attitude

Attitude is the key to maintaining good health, according to Health Triangle literature from the Tamaqua Area School District in Pennsylvania. A person must believe good habits and prevention, such as wearing sunscreen, lead to good health. Then he must practice these habits. Otherwise problems will develop, such as disease and other ailments.

thehealth triangle. fitness. wellness. gym. png.png

http://www.livestrong.com/article/42697-health-triangle/

Out of the wind and into the Gym!

It's beautiful outside this week but the wind does not seem to want to stop!  GRRRRR....

Get out of the wind and come into the gym during Open Door Hours!  We have a variety of memberships & summer specials that give our members the flexibility to add exercise and fitness into their busy everyday lives. 

We're located at 310 Elcho Ave and we hope to see you there! 

TUESDAY 6/13 FROM 9AM - 11AM

WEDNESDAY 6/14 FROM 4PM - 6PM

THURSDAY 6/15 FROM 9AM - 11AM

*Or call for information or to set an appointment.

keiran wind fitness. get in the gym. weights and cardio.jpg

SUMMER IS ALMOST HERE AND YOUR FITNESS IS OUR PRIORITY!

The fields are green, the snow is slowly making its way off the big peaks, and we are gearing up for another epic summer in Crested Butte!  For those of you that are visiting or have a home in Crested Butte, please stop in during Open Door Gym hours and take a look around the gym!  We post Open Door Hours each week on the home page of times when we will be at the gym with the door propped open, and we're happy to answer questions and show you around! 

CB South Fitness is excited to offer summer membership specials to those who want to get in the gym.  Strength training and functional training helps us in all areas, and although it may be easy to get cardio in on the hiking trail, lifting weights will tone and build muscle, which burns more calories, and helps improve overall performance, while preventing injury.  

Summer Membership Options:

1-Week Unlimited Membership $35*

1-Month Unlimited Membership $80*

2-Month Unlimited Membership $140*

3-Month Unlimited Membership $195*

*An enrollment fee of $25 will be charged for membership set-up and key card. 

Give us a call to inquire or get set up as a member (970.765.7009) and we look forward to helping you meet your summer fitness goals and preparing you for the trail! 

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CB South Fitness presents THE GT TRAINING SERIES with local pro trainer Tim Skafidas

This 8 week program is designed to get athletes of all levels in top shape for the Grand Traverse.  Package includes a 3-month membership to CB South Fitness, as well as group training sessions with 20-year trainer, Tim Skafidas!

The GT Training Series is designed for athletes looking to elevate their abilities and mix up their normal training routine.  Tim's training is efficient and highly effective for those with limited time.  The series will be open to all level of participants, and is not exclusive for Grand Traverse entrants.  This session will be for a group restricted to 10 individuals, with the first training starting Tuesday, January 17th, and the last ending Tuesday, March 21st.  

WHAT WILL THE PARTICIPANTS ACCOMPLISH

There are many ways competitors can train for an event as committing as the GT, most of which involve perfecting technique, and long hours skinning in preparation of the event.  As an athlete, if you want complete training before the Grand Traverse, then Maximum Sustained Power Workouts, in the gym at CB South Fitness, will help you achieve the most power and speed for the big day. Tim’s targeted training sessions will help members gain a competitive advantage, in less time, and with maximum efficiency. - CB South Fitness

WHO IS PERSONAL TRAINER, TIM SKAFIDAS

Tim Skafidas has had a passion for outdoor fitness and weight training starting at an early age. He has a degree in Exercise Science from Colorado State University, and worked as an intern at the Center for Sports Medicine in Steamboat Springs, where he studied physical therapy to gain knowledge in injury treatment and prevention.

In December 1997 he began his professional career in Personal Training and Wellness Coaching. After working at One to One Wellness in Jackson, Wyoming in 2003, Functional Training for sport performance became his passion.  Over the past few years Tim has been studying the latest proven techniques to maximize performance, fat loss, nutrition and advanced recovery techniques. Using Heart Rate Variability to aid recovery, faster workouts for fat loss, and super slow reps for strength, are just a few of Tim’s advanced training methods used for clients and for himself.  Focusing on “Trimming the Fat” in a client’s current workout and focusing on the right combination of exercise, nutrition, and recovery is his well-rounded approach that yields fast results.

Most recently in the summer of 2016, Tim won the Eddyline Brewery Trail Running Series in Crested Butte. Tim had minimal time for training, but his focus was precise, and efficient, helping him finish first in the series

WHY THIS TRAINING SERIES WORKS

Athletes typically train for endurance events doing "blended training sessions" combining weights and cardio. This is a good method for general fitness but not for endurance athletes. Competitors rarely fail in endurance events because "they were winded".  Blended workouts are too similar to cardio sessions to get maximum benefits; a serious endurance athlete needs a more targeted approach.

Maximum sustained power workouts are designed to maximize the power and/or speed an individual can sustain. This type of training conditions the resiliency and output of an athletes nervous system, more so than traditional cardio conditioning. These workouts are punchy and short but extremely efficient.

Tim says, “After finishing first place in a running series with minimal training volume, I can attest to the fact this method works.  My clients will progress by making their overall volume higher, and not by having ‘increasing to heavier weights’ the goal (unless it gets too easy).

The top Tour de France and Iron Man athletes use these methods, and I'm willing to show my clients my underground training technique to give them a competitive advantage during the race. You will maximize your time in the gym, training routine, and target the right muscles that will power you through a very successful Grand Traverse!” - Tim Skafidas

LOCATION

CB SOUTH FITNESS; 310 ELCHO AVENUE UNIT #1, CRESTED BUTTE SOUTH

SCHEDULE

One training session per week. Athlete’s commit in advance to one Tuesday or Thursday session each week at 5:30PM*

Jan. 31st & Feb 2nd (8 weeks out from GT)

Feb. 7th & 9th (7 weeks out from GT)

Feb. 14th & 16th (6 weeks out from GT)

Feb. 21st & 23rd (5 weeks out from GT)

Feb. 28th & Mar 2nd (4 weeks out from GT)

Mar. 7th & 9th (3 weeks out from GT)

Mar. 14 & 16th (2 weeks out from GT)

Mar. Saturday 18th & Tuesday the 21st (the week of the GT)

*Tim has recorded himself doing the exercises to email his clients after sessions. This makes it easy so that his clients don’t have to remember the sequence, and can reference his videos for proper form, while working out on their own.

COST

3 MONTH GYM MEMBERSHIP TO CB SOUTH FITNESS: $150.00 TOTAL OR $50.00 PER MONTH

$25 PER TRAINING SESSION; 8 SESSIONS = $200.00

WHAT DOES THIS PRICE INCLUDE

  • Unlimited, key card gym access from 5am - 10pm, everyday!
  • An all-inclusive 8 week program with Personal Training pro, Tim Skafidas (Tuesday or Thursday evenings at 5:30PM - member picks one of those nights every week that they want to train)
  • Videos of training exercises emailed to participants showing technique and form.
  • Information sessions with Tim.
    • Nutrition (date TBD)
    • Injury Prevention (date TBD)

**CB South Fitness members who are signed up for The GT Training Series have all the typical perks to membership that other members at CB South Fitness have, plus the training series, information sessions, and recorded videos outlined above! 

crested butte trainer
tim at gym
Trainer Tim

Trainer Tim

 

 

 

10 THINGS TO REMEMBER (ABOUT FITNESS)

Going to the gym, and getting regular exercise is important to some, but there are many who don’t take the time to go to the gym or get outside as often as they would like.  It’s important to remind ourselves that fitness and exercise are not something that we should decide on January 1st, and by January 31st have already put it on the back burner.  There are many reasons why exercise should be a part of our year-round routine, that coincidentally have nothing to do with the obvious reason - weight loss.

I came across this article, which is one of many that explains how getting outside for a hike, bike, or ski, or heading down to your local gym, can be the best thing you do for yourself in 2017! click here

1.     Exercise BOOSTS Brainpower

2.     Movement MELTS AWAY Stress

3.     Exercise Gives You ENERGY

4.     It’s Not That Hard To Find Time For FITNESS

5.     Fitness Can Help Build RELATIONSHIPS

6.     Exercise Helps WARD OFF Disease

7.     Fitness PUMPS UP Your Heart

8.     Exercise Lets You EAT MORE (personal favorite)

9.     Exercise BOOSTS Performance

10.  Weight Loss Is NOT the Most Important Goal

11.   Regular Exercise Helps You Sleep Better (a very important one to add)

Wishing Crested Buttians a year filled with Fitness, and Fun, and Friendly encounters, and we hope to see you soon!