A 4th of July Recipe Hit!

Need a Fourth of July cake for a get-together with friends?

Well, this USA flag cake is sure to impress with taste and presentation.

Ingredients:

Brownies Batter:

1/2 cup grass-fed butter (melted)
1/2 cup dark cacao chocolate chips
1 scoop of chocolate or vanilla whey protein powder
1/2 cup of coconut palm sugar
2 large eggs
1 tsp vanilla extract
1/4 tsp salt
2 tbsp red liquid food color
1 cup coconut flour
1/2 tsp baking powder
1/4 cup of vanilla coconut creamer

Cream Cheese Frosting:

¾ cup coconut creamer
1 cup greek cream cheese (softened)
1/8 cup of honey
1/8 cup of maple syrup
1 tablespoon vanilla extract

Topping:

1 cup of blueberries
3 cups of sliced strawberries

Directions:

-Preheat oven to 325 degrees
-Use […] Read more

Halftime for this Year… 2014

In a sporting event, the players are given a break at the half in order to refresh themselves, look at how they played in the first half, and set strategy for the second half. By the end of today (Monday) we will have officially moved past the half way point of 2014.

How did you “play” in the first half of this year?
Have you met your GOALS that you established at the beginning of the year?

Here are a few ideas to EVALUATE where you are at with your goals as you approach the halfway mark.

Take some time this upcoming holiday weekend to sit down alone […] Read more

4th of July Kinda DEETS…

On the Deck for This Week’s CPM Community Sunday Yoga… Michelle aka ‘Mich’ Jarding

Here is what she has on the menu for Sunday…

Hey Yogis and future yogis! My yoga style is upbeat with multiple poses and movements. If you are a beginner or a first time yogi, no worries there will be modifications and opportunities to rest if you wish! Come with an open mind, heart, and willingness to try something new.

~Michelle

Counts as a class for members or it’s a $10 drop in fee. Don’t be afraid to invite your friends either! $10 is cost-effective/high value yoga.

Upcoming Holiday Schedule

Wednesday –  July […] Read more

Fire & Ice – How Do We Treat Our Ailments

Likely, We’ve All Experienced

A sprained ankle, wrist, tight shoulders or hips, or a variety of uncomfortable (and sometimes painful) minor injuries from everyday life or our work in the gym.  Anyone who’s taken an injury treatment class, passed any personal training program, or has been in the world of health and fitness for an extended period of time is familiar with using the acronym R.I.C.E. for treating the sprains and minor injuries.

For those who don’t know, R.I.C.E. stands for:
R – rest
I – ice
C – compress
E – elevate

My aim with this post is to investigate how we treat our minor injuries, […] Read more

Being Healthy is the Reward ….

I had a great discussion with Chris last night in regards to nutrition and rewards.

Many of our clients will come to us two weeks, a month, maybe even three months in, and  ask the infamous question ….

“I am completely Paleo, and I am not seeing any results”….

My first thought (and mostly the case) is that these people are not eating as “Paleo Perfect” as they think!

They automatically assume that since they are not eating bread and dairy they are 100% Paleo…. WRONG!

Typically I have a client bring in a week’s worth of food logging and 99% of the time they […] Read more

Anchoring Habits…

Thoughts + Decisions + Behaviors + Habits = You

We all have habits that we created over time. Whether they are favorable or not has been your choice.

We want to improve the quality of our lives. We want to achieve more, be more, get more. How do we change the long term pattern of behaviors that have been ingrained in our lives?

One of the toughest ways to change our habits is to do something totally out of the normal for us.

Have you ever tried going cold turkey on a diet?
Or trying to cut out doing a bad habit just for […] Read more

Calm After the Storm DEETS…

In the News!

Ladies! Check out the latest, Lunges to Lunches with Annie Mello (CPMFITness/FitchicLA) and fellow CPM’er Kayleen Leonard (Coquette Couture). Your go to options to look FIT and Stylish. Here is the latest update…

http://coquetteshoes.com/blog/2014/06/19/lunges-to-lunch/

Jump Rope Order

It’s about that time again! Look on our Announcement board for the next Jump Rope order. We will be placing our order Friday June 27th at the COB. You pick the color handle  and rope color (optional).  We will size it custom to you.

Upcoming Holiday Schedule

Wednesday –  July 2nd – Noon is the Last Class of the Day
Thursday – July 3rd – CPMFITness Closed
Friday […] Read more

“I Feel Tired All the Time” ….

Do you ever feel like you can’t sleep enough?

You will get a full nights rest and feel like when you get to work you could nap?

Or you get a 4’0clock lull no matter the circumstance….

You are not alone and there are reasons why you are feeling this way.

It could be simply “your habits” that are causing you to feel fatigued.

Here are some helpful tips to that could make those sleepy eyes bright again!

#1 Bright Lights Before Bed – Don’t watch television, go on the computer, read your kindle etc. before you go to bed. These lights stimulate your brain especially […] Read more

Always Choose The Harder Option

Robert Frost has long been one of my favorite poets.  One poem that made a lasting impression on me, and I thought it would be fun if we conducted a thought experiment for this blog post.

The Poem Is “The Road Not Taken”

You may know it:
Two roads diverged in a yellow wood
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth; 

Then took the other, as just as fair
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that, the passing […] Read more