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

Referrals & GYM FAQ's

REFERRALS = AWESOMENESS

A quick reminder for gym members that we give referral credit, which will keep $20 in your pocket, per each of your referrals that joins the gym!  Let us know that you referred your friend, and after they join we will deduct $20 off your next membership* (applies if you are a 1-month member, 12-month unlimited member, or have a 10-visit gym pass). 

FAQ's

We recently went through and updated the FAQ's section on the website.  Included is information and pricing on summer memberships, family memberships, and other stuff.  If we are missing something, or you have additional questions, please let us know and we would be happy to add further clarification. 

 

Summer Solstice and CBH3 this Tuesday!

Run On! 

So excited to share that the Hash House Harriers run club has been created in Crested Butte and the kick off is this Tuesday!  Please join CBH3 at the 4-corners in town on Tuesday 6/20 at 5:30PM for an evening of running and beer! 

Visit the CBH3 Facebook page to learn more about the CBH3 group, this run and future runs!  https://www.facebook.com/groups/918866528289422/

Open Door Hours this week: 

MONDAY 6/19 FROM 3PM - 5PM

TUESDAY 6/20 FROM 8:30AM - 10:30AM

FRIDAY 6/23 FROM 9AM - 11AM

*Or call for an appointment. 

Hash House harriers. CBH3. run club. gym and fitness

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.

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FITNESS & YOGA

GREETINGS!

We are excited to welcome Yoga for the Peaceful CB South to the neighborhood and encourage you to stop by for their open door hours tonight!  This is a brand new studio that will offer a variety of classes starting later this week.  Welcome Y4P to 310 Elcho Ave! 

For those members or non-gym members curious about the new facility please stop by for Y4P's opening tonight 6/5 from 4-7PM!  It's a great way to meet the new owner and find out about rates and class schedule. 

Switching gears....HEAD TO cb south fitness DURING OPEN DOOR HOURS THIS WEEK! 

MONDAY 6/5 FROM 4 PM - 6 PM

SATURDAY 6/10 FROM 8 AM - 10 AM

SUNDAY 6/11 FROM 8 AM - 10 AM

*SUMMER MEMBERSHIP SPECIALS AVAILABLE!*

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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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Open Door Gym Hours 5-15-17 thru 5-21-17!

CB South Fitness is here to help you achieve your personal fitness goals every day of the year, and coming down to the gym during Open Door Hours is the best way to have your questions answered, and see what strength and cardio equipment we have before joining the gym.  Strength and cardio training burns fat, tones muscles, improves endurance, reduces health risks, boosts confidence, and prevents injury so that you can feel confident in your day to day activities.  

COME BY THIS WEEK...

TUESDAY (5/16) 9AM-11AM OR

WEDNESDAY (5/17) 3PM-5PM

*CALL 970.765.7009 TO SET AN APPOINTMENT!

CBH3 coming to Crested Butte South in June!

Greetings future CB "Hashers"! 

This afternoons post comes with a lot of excitement as a few Crested Buttians are putting together Hash House Harriers (H3) run club in Crested Butte South!   CBH3 will give the good people of Crested Butte one more excuse to get neighbors together....neighbors who like to run and be goofy, drink and be goofy, and have a jolly good time! 

CBH3 is open to everyone in the community so strap on your running shoes and join the pack! 

If you are not familiar with H3, never fear!  The following Wikipedia page does a great job of explaining.... https://en.wikipedia.org/wiki/Hash_House_Harriers 

In many areas considered a-drinking-club-with-a-running-problem, H3 first started in the 1930's and is all over the world, with some groups getting as big as a few thousand runners!  From themed runs to false trails, to inappropriate running names and knee high socks, no Hasher takes themselves seriously. 

What better way to unwind during the week and mingle with friends than to join the newest H3 group in Colorado! 

CBH3 has started a Facebook page, which will be the best resource for learning more about the dates and time of the runs.  We will soon be posting more information and ask that you click on the FB link right now and join our group!  For a direct link to the FB page click here

Have a laugh at a few of the logos from other H3 groups around the World!  More to come shortly!

Melbourne H3 running fitness and fun.jpg
Okinawa running fitness and fun.jpg
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OPEN DOOR GYM HOURS THIS WEEK: 5-8 THRU 5-14

CB South Fitness is here to help you achieve your personal fitness goals every day of the year, and coming down to the gym during Open Door Hours is the best way to have your questions answered, and see what strength and cardio equipment we have before joining the gym.  Strength and cardio training burns fat, tones muscles, improves endurance, reduces health risks, boosts confidence, and prevents injury so that you can feel confident in your day to day activities.  

COME BY THIS WEEK...

TUESDAY (5-9) 4PM-6PM

WEDNESDAY (5-10) 4PM-6PM

THURSDAY (5-11) 9AM-11AM*

SUNDAY (5-14) HAPPY MOTHER'S DAY!! 

*CALL 970.765.7009 TO SET AN APPOINTMENT!

Open Door Gym Hours 4-1-17 thru 4-7-17

CB South Fitness is here to help you achieve your personal fitness goals every day of the year, and coming down to the gym during Open Door Hours is the best way to have your questions answered, and see what strength and cardio equipment we have before joining the gym.  Strength and cardio training burns fat, tones muscles, improves endurance, reduces health risks, boosts confidence, and prevents injury so that you can feel confident in your day to day activities.  

COME BY THIS WEEK...

MONDAY (5-1) 4PM-6PM

TUESDAY (5-2) 9AM-11AM

WEDNESDAY (5-3) 4PM-5PM

OR CALL 970.765.7009 TO SET AN APPOINTMENT!

New Recipe! - A Gym Favorite

AMAZING LEMON ZUCCHINI BREAD (this is a game changer)

It may seem silly to post recipes that are not considered "healthy" on a gym website, but since this is my blog I thought I would share this UNBELIEVABLY GREAT BREAD with as many people as humanly possible!  I can honestly say after my first bite of lemon zucchini bread this morning I knew that I could easily say goodbye to traditional zucchini bread forever.  

Also, I have never had a particular liking for lemon flavored baked goods... and if you are like me then there is a chance that this recipe will change your mind about lemon as well. 

This recipe came off Pintrest and the link is at the bottom.  Happy Baking! 

INGREDIENTS

  • 1 2/3 (238g) cups all-purpose flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 3/4 cup (160g) granulated sugar
  • 2 Tbsp lemon zest (from about 3 lemons)
  • 1/2 cup canola oil or vegetable oil
  • 2 large eggs, at room temperature
  • 1/4 cup plain (62g) Greek yogurt
  • 1 1/2 Tbsp fresh lemon juice
  • 1 cup finely (150g) shredded zucchini, at room temperature (unpeeled or peeled if you don't want the green flecks)

LEMON GLAZE

  • 2/3 cup (65g) powdered sugar
  • 1 1/2 Tbsp fresh lemon juice

Directions

  • Preheat oven to 350 degrees. Butter an 8 by 4-inch loaf pan then lightly dust with flour and shake out excess, set aside. In a medium mixing bowl whisk together flour, baking powder and salt for 20 seconds, set aside.
  • In the bowl of an electric stand mixer fitted with the paddle attachment mix sugar with lemon zest for 30 seconds. Add in oil and eggs and mix until combined. Pour in half of the flour mixture then blend just until combined. Add in Greek yogurt and lemon juice and mix just until combined, then add in remaining half of the flour mixture and mix just until nearly combined. Remove bowl from stand mixer, add zucchini and fold into mixture using a spatula. Pour mixture into prepared loaf pan. Bake in preheated oven until toothpick inserted into center comes out clean, about 45 - 48 minutes. Let cool in baking pan for a few minutes then invert into a wire rack to cool completely. Once loaf is nearly cool drizzle with lemon glaze. Store bread in an airtight container.
  • For the lemon glaze:
  • In a small mixing bowl whisk together powdered sugar and lemon juice until smooth (if it seems thin add a little more powdered sugar if it seems thick add a little lemon juice). Drizzle mixture over loaf and let set.
  • Recipe source: Cooking Classy

http://www.cookingclassy.com/lemon-zucchini-bread/

The Benefits of Training Year-Round

Greetings!  As many Crested Butte locals have noticed, this is day 2 of snow, sleet, sun, repeat (and that's "repeat"seven times per day!).  It's humid outside and very wet and sends chills straight through to your bones.  When you walk your dog you get pelted in the face with sideways snow while mud splashes up on the back of your pants from the muddy roads.  Days like today can make even the most motivated person want to snuggle under a warm blanket, sip hot cocoa, and mentally check-out for a while.  Ahhhhh...that sounds nice, doesn't it? 

The feelings we have this time of year can be challenging as we battle gray days and bizarre weather, and it's easy to forget the benefits of strength and cardio training when you are considering hibernation.  This article is to highlight several reasons why training year-round should inspire us to get to the gym and just keep moving! 

HEALTH

  • Reduces risk of diabetes and insulin needs.
  • Lowers risk of cardiovascular disease.
  • Lower high blood pressure.
  • Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
  • Decreases or minimizes risk of osteoporosis by building bone mass.
  • Reduces symptoms of PMS (Premenstrual Syndrome)
  • Reduces stress and anxiety.
  • Decreases colds and illness.

STRENGTH

Increased muscle strength, power, and endurance. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up-stairs with greater ease.

FLEXIBILITY

By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

LIKELIHOOD OF INJURY

Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.

BODY COMPOSITION

Boosted metabolism (which means burning more calories in a state of rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement.

MUSCLE TONE

The conditioning effect will result in firmer and better-defined muscles.

POSTURE

The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability.

STATE OF MIND

As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Studies have shown regular exercise to be one of the three best tools for effective stress management.

 

In closing, make it a priority to improve your personal health, and commit to training in the gym year-round.  After-all no one else will do it for you!!  

*Much of the content in this post comes from bodybuilder.com.

Open Door Hours 4.24 thru 4.30 - OPEN EVERYDAY DURING CB OFF-SEASON!

CB SOUTH FITNESS IS HERE TO HELP YOU ACHIEVE YOUR FITNESS GOALS NO MATTER WHAT THEY MIGHT BE!  ADDITIONALLY, STRENGTH AND CARDIO TRAINING IS A GREAT WAY TO TONE MUSCLES, IMPROVE ENDURANCE, BECOME STRONGER, AND PREVENT INJURY SO THAT YOU CAN EXCEL AT THE ACTIVITIES YOU LOVE AS WE ROLL INTO SPRING AND SUMMER! 

COMING DOWN TO THE GYM DURING OPEN DOOR HOURS IS THE BEST WAY TO HAVE YOUR QUESTIONS ANSWERED, AND SEE WHAT STRENGTH AND CARDIO EQUIPMENT WE HAVE BEFORE JOINING THE GYM.  YOU CAN ALSO JOIN ON OUR WEBSITE BY CLICKING THE "JOIN US" LINK AND THEN COME DOWN DURING OPEN DOOR HOURS TO PICK UP YOUR KEY CARD (WHICH WILL ALLOW FOR FUTURE ACCESS). 

COME SEE US THIS WEEK:

MONDAY 4.24 FROM 1:30 - 3:30PM

WEDNESDAY 4.26 FROM 4-6PM

THURSDAY 4.27 FROM 4-6PM

OR CALL 970.765.7009 TO SET AN APPOINTMENT!

OPEN DOOR HOURS THIS WEEK (4-10 thru 4-16)

COMING DOWN TO THE GYM DURING OPEN DOOR HOURS IS THE BEST WAY TO HAVE YOUR QUESTIONS ANSWERED, AND SEE WHAT STRENGTH AND CARDIO EQUIPMENT WE HAVE BEFORE JOINING THE GYM.  

CB SOUTH FITNESS IS HERE TO HELP YOU ACHIEVE YOUR FITNESS GOALS NO MATTER WHAT THEY ARE.  ADDITIONALLY, STRENGTH AND CARDIO TRAINING IS A GREAT WAY TO TONE MUSCLES, IMPROVE ENDURANCE, BECOME STRONGER, AND PREVENT INJURY SO THAT YOU CAN EXCEL AT THE ACTIVITIES THAT DEFINE YOU AT YOUR BEST! 

TUESDAY (4/11) 4-6 PM

WEDNESDAY (4/12) 8-10 AM

THURSDAY (4/13) 4-6 PM

SATURDAY (4/15) 8-10 AM

SUNDAY (4/16) 9-11 AM

*OR CALL 970.765.7009 TO SET AN APPOINTMENT!

SPORTS TRAINING 101 – MOUNTAIN BIKING

Dust off your neglected bike and get ready to hit the trails!  Some riders may not realize this but strength training is an important part of conditioning for the mountain biking season, with upper body and lower body workouts being equally important.  Don’t believe us?  Check out this article from bodybuilder.com and this slightly modified workout from their site.  This series will target the specific areas riders will want to focus to up-their-game on the trail.  As far as frequency, 3-4 days per week for whole body conditioning is recommended, which will allow riders to incorporate a cycling program as well in their training.  

Monday (please adjust reps up or down based on comfort and preference)

Squats (4 sets of 8 reps)

Barbell Bench Press (4 sets of 8 reps)

Barbell Curl (3 sets of 8 reps)

Exercise Ball Crunch (2 sets of 12 reps)

Plate Twist (2 sets of 10 reps)

Wednesday

Romanian Deadlift (4 sets of 8 reps)

Superset…

Barbell Bench Press (4 sets of 8 reps)

Seated Barbell Military Press (2 sets of 8 reps)

Barbell Curl (2 sets of 8 reps)

External Rotation (3 sets of 12 reps)

Friday

Superset…

Romanian Deadlift (4 sets of 8 reps)

Standing Dumbbell Upright Row (3 sets of 10)

Superset…

Barbell curl (2 sets of 8 reps)

Palms-Up Barbell Wrist Curl Over a Bench (3 sets of 10 reps)

Superset…

Cable Crunch (3 sets of 8)

Cycling for Strength  You can do effective strength workout on the Peloton bike. In general, this involves riding a big gear (hard to pedal) at very low RPM (50-60 RPM) for short periods of time (3-7 minutes). This simulates many of the above mentioned strength training exercises but should not be used as a replacement for lifting.

The 403. 

The 403. 

This article has other valuable information as it pertains to downhill riders training needs compared to cross-country riders training needs. Please visit to see for yourself and learn more!  (https://www.bodybuilding.com/fun/issa21.htm)

What's Your Passion?

Greetings!  This week while at the gym I was thinking about Spring and Summer and how my favorite activities are right around the corner.  Running, hiking, and biking to name a few (hence the CB South Fitness logo).

I certainly recognize that this area has unlimited possibilities for adventure that far exceed these three.  That is what makes CB such an amazing place to live - we can be active in a hundred different ways and never get bored!

That being said, we have some members that have their favorite workouts nailed down to prepare them for Spring, and then there are others who are doing the same series of exercises they have been for the last several months...maybe the last several years.  

Part of what's exciting for me as a gym owner is that we are able to help our members strength train and condition for outdoor activities that define them at their best.  Targeted exercises at the gym can help an athlete avoid injury, boost endurance, and if all goes well - impress themselves on the trail! 

In the coming weeks we will post workouts for members interested in doing more targeted training, as it pertains to their outdoor play.   CB South Fitness wants to be THE place that you go to workout.  We have the equipment to get the job done, a convenient location, and awesome hours (open EVERYDAY, 5am- 10pm).  I will post new workouts here on the updates page as well as at the gym on the bulletin board.  Keep a lookout! 

ALSO - Run Club is coming together and we have a new Facebook page to kick it off!  Please join the public group for CBH3 if you are a runner, and like to have a good time.  More information to come but that doesn't mean you shouldn't join the group ASAP!

https://www.facebook.com/groups/918866528289422/?fref=ts )

For those interested in a personal trainer, individual or group setting, we have you covered.

We hope to be the place you train and to help you succeed in your passion!

See you at the gym. 

-Kristin

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WEEKLY Open Door Hours (3.27 - 4.2)

Coming down to the gym at 310 Elcho Ave in Crested Butte South during Open Door Hours is the best way to have questions answered, and see what strength and cardio equipment we have available, before joining the gym.  

CB South Fitness is here to help you achieve your 2017 fitness goals no matter what they are. We'd love to meet you and for you to be a part of the healthy CB South community! 

MONDAY (3/27) 4-6 PM
TUESDAY (3/28) 8:30-10:30 AM
WEDNESDAY (3/29) 4-6 PM
SATURDAY (4/1) 12-2 PM
SUNDAY (4/2) 8-10 AM

*OR CALL 970.765.7009 TO SET AN APPOINTMENT

HAVE IT ALL with the Dual Functional Trainer

Good morning!  Some of you may not know this but the dual functional trainer is a piece of gym equipment that can get overlooked when you are at the gym doing your workout.  In large gyms that have every piece of equipment and exercise machine imaginable, you have many options for targeting major muscle groups, making it easy to walk right by.  The Dual Functional Trainer truly is a one stop shop - you can target almost everything using the various attachments and get a great overall workout! 

If you are not familiar with more than one or two exercises using the Dual Functional Trainer, no worries.  At CB South Fitness we have two large posters with instruction on what you can do, and what muscle groups you will be working.  This video is an example of a 3 of my favorites!

Happy Lifting! 

-Kristin