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.


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


1 cup of blueberries
3 cups of sliced strawberries


-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.


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