What if CPMFITness Knock’d Up FitChicLA?

We did it once, why not talk about doing it again…

The last 2 years of box owning CFSF (www.cfsiouxfalls.com) was one of the most memorable experiences of my life and the best part about it was I got to experience everything about it with my love and best friend, FitChic.

Now back home in LALA we are talking about doing it all over again, but this time we have lots of success and experience (not to mention waaaay better weather:-) on our side.

We are thinking names. And not just any old biz name, we are thinking of identities, people that […] Read more

Increase YOUR Result Potential…

Most every single person that walks into a CrossFit Box wants to look better naked. That is their main driving force in the beginning.

I will be honest with you…it is a superficial goal…SHOCKER HUH!?

Not that it is a bad goal…hell I still want to look better naked!

But let’s dive a little deeper. Because the general FITness population’s end all be all goal is just that, look better and that’s IT! When you think like that you put a cap on your results.

With CrossFit, looking better is the easiest goal you will ever make. Anybody can get leaner, […] Read more

Do YOU Drop the Bar???

CrossFit is HARD!

Today’s main site WOD consisted of mine and most people’s arch nemeses ‘Heavier Thursters’.

In the first couple of minutes going into the WOD you feel strong, you feel confident, you feel good. And then it HITS you like a train!

It’s hard too breath, the weights continues to get heavier and heavier, muscles start fatiguing, you start shaking…well at least that was my experience today.

As much as I wanted to drop the bar, the more fatigued I got, the more I wanted to stop and puke…I couldn’t, I wouldn’t, it was never an option! (Even tho […] Read more

The Model and GodFather of FITness

By now most all of us know about Jack LaLanne passing away on Sunday. I have been watching video’s the last couple of days in awww of what he did and what he stood for. A man truly ahead of his time and paved the way for how FITness is today.

More About Jack

Another great article worth READING. (You may have to put in a fake email to get past the subscription page, but its worth it!)

[…] Read more

Flip the Script…Be YOUR Own Coach

A great trick I would tell someone when they are feeling “burned out” or starting to lack motivation with their FITness and or Nutrition plan is to…

“Flip the Script”

Most of us know what it takes to be successful with our Health and FITness. The problem is…we are human.

And so much of our success with our Health and FITness rides on what is going on with our lives, family, friends, work, and the normal everyday stresses that life will present you with. Movitation is all about the mental and emotional.

-So when the workouts are becoming stale…-And when the PR’s […] Read more

What If YOU Could Of…

Lets say for fun. You could write a letter to yourself back when you were 17 years old.

Knowing what you know today, knowing what you have learned from your life experiences, and you had the opportunity to write yourself a letter, what would it say???

In this letter you could tell yourself all the things you could have done and should of done.

What would you say?

What life lessons have you learned that you wish you would have known back then?

What do you think would happen if you knew what you know today, back then, and how could you […] Read more

Want More Outta Life…Give Gratitude 1st!

Driving 30 hours half way across the country in the last 2 days gives a guy a lot of time to think about everything in his life.

They always say that in order to succeed and take things in your life to the next level one must be thankful for the things you have already been blessed with in your life.

The things that come to my mind is:

FAITH – Everything we do or receive comes from the power from the Lord. Life is a wonderful filled with up’s and down’s that make everything you do worth it. Having faith […] Read more

Winners Circle

One of my new motto’s is:

-Loserz SUCKS!-Winners RULE!

Every winner gets it done no matter what.

Denis Waitley lays out the 5 steps of what it takes on your path to being a winner.

Every four years we see those five brilliant, interlocking Olympic rings on flags and in television and billboard advertising globally. The Olympic Games are where the best in the world go for the gold and the few stand, listening to their national anthem, in the coveted winner’s circle. If the five Olympic rings were attitudes of champions in every profession, these five attitudes would be prominent in the […] Read more

YOUR Real Life PR Board

PR’s are set in CrossFit Affilates everyday throughout the world. It feels like we are on top of the world at that moment.

Remember when you did your 1st:


It takes time, committment, dedication, heart, blood, sweat, character to push past your goals, set new one’s and smash through them!

What about in your life?

What if CrossFit is a spring board to help you with your regular life. The things we accomplish through CF, the physical and mental training we get from CF bleeds into our lives.

Here is a great post about that very idea, thanks to CrossFit Lisbeth:

“Forget snatching and cleaning and the push jerk today. Let’s […] Read more

Part 2 of 5: How to Inspire Others?

Last week we talked about how you can Inspire others by your example.

Next up on our 5 part series of “How to Inspire Others?” is by how you care.

Inspire other by caring. Develop a genuine interest in other people’s lives. Start by caring people you are in contact with such as your own family, friends, co-workers, neighbors, and even strangers. If you show people that you care for them, you are planting seeds of inspiration to them to cultivate their own capacity for caring other people around them. The old saying of, “People don’t care about how much you know/do, people […] Read more

Mental Toughness and Much More

Jimmy is one mentally tough motha going through the Seal Fit Camp in Dec 2010

What does it take to be mentally tough?


What is the difference between someone who is a champion and someone who is the runner-up or even a slacker? What makes someone able to look an impossible situation in the face and willingly conquer it? It may be the one factor that determines whether your goals are realized or not.

A great definition I found that regards to all aspects in life:

Mental Toughness – Having a physiological edge that enables you to be a consistent, confident, focused, and determined during high […] Read more

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“Good, better, best. Never let it rest. Until your good is better and your better is best.”– Tim Duncan“My father always used to say that when you die, if you’ve got five real friends, then you’ve had a great life.” ~Lee Iacocca~God knows what is best for you in all matters of your life. Rely on His wisdom. Lord, I place my trust in You because You answer every prayer.Home should be the happiest place to be. Fill it with love, laughter and good conversation. Lord, give us Your peace and teach us to share it.Don’t worry about tomorrow because […] Read more

Whatever YOU say your NOT…

The Chief only focuses on her progress and nothing else

Remember when you were in high school and you would meet a girl, flirt with her and try to get her to go out with you. And one of the things she would say as you were fraternizing with her was, “I’m one of those girls that is NOT about drama”, come to find out that is what she is ALL ABOUT!

Most humans in general have ‘hold-backs’, why they don’t hit their goals or go for their dreams with anything in life; career, relationships, health, etc… And it all boils […] Read more

Who is YOUR Alter Ego aka Nickname?


FTS and Bolge attacking the WOD


Alter Ego according to Wikipedia:An alter-ego (Latin, “the other I”) is a second self, a second personality or persona within a person, who is often oblivious to the persona’s actions. It was coined in the early nineteenth century when dissociative identity disorder was first described by psychologists.[1] A person with an alter-ego is said to lead a double life.$1>$1>$1>$1>$1>$1>

Alter-ego is also used to refer to the different behaviors any person may display in various situations. Related concepts include avatar, doppelgänger, impersonator, and split personality.

Alter Ego according to Chris Mello:


Everyone has a 2nd personality/persona/2nd self deep within us. We use it when we are about to start a WOD, attempt […] Read more

Make it Happen, Make it Automatic

Even Prego’s can make it Automatic!

We are 1.5 weeks into the Resolutions. 

How is everyone’s goal/resolutions going?

Make it Automatic

When you make the decision to come to the gym.  Come to the gym.  Make it part of your routine, just like brushing your teeth or taking a shower.  If it is automatic and there is no choice in it, it gets done. 

How do you do it?

What is it that makes you do it and get to that point of being automatic? 

Where nothing will stop you? 

Not lack of time, family/kids, long hours at work, lack of $$$, too tired, not motivated???

What tricks or […] Read more

Part 1 of 5: How to Inspire Others?

Last Day in Sioux Falls, she has inspired HUNDREDS! And there will be many more she will touch.


Inspiration is a powerful thing.

It changes people for the better.

It makes you want to do more.

It makes you want to be better.

It makes you want to reach for your dreams.

There are different ways of inspiration and one of them is from the people we meet or have met. Being a FITness coach/trainer (especially a CrossFit one) having the ability to inspire someone or several people is a gift. A very powerful gift. A very fun gift. A very amazing gift.

I have found 5 […] Read more