yoga for the peaceful

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! 

 

 

 

 

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!  >

CB South Fitness & Yoga for the Fit

Hello All - We hope that you are enjoying this amazing weekend in Crested Butte! 

CB South Fitness wants to let our members know that we have a new relationship with our 310 Elcho Ave in Crested Butte neighbor, Yoga for the Peaceful, that will benefit those who want to practice yoga weekly, in addition to working out at the gym!  The convenience of having Yoga for the Peaceful next door means you don't have to travel any farther than our same building, and the price they are giving our members is incredible! 

For those interested, the price is $15 per class for a 5-class package, and just $12 per class for a 10-class package!  There are other packages and options available if you visit their website http://yogaforthepeaceful.com/.

Email Kristin at playhard@cbsouthfitness.com and we'll send you the links that you need to enroll easily online. 

We hope to see you at the gym or in the Yoga studio soon!  :-) 

yoga for the fit