Awaken Early .. Awaken New Opportunities …

Awaken Early .. Awaken New Opportunities …

I just as much as the next person LOVE my beauty sleep and am not a fan of going to bed early. Growing up I always had the stay up late and anything before 6:45 was too early. I could never understand the joy people received from getting up in the early am hours and were happy about it!

It wasn’t till I forced myself to get up and train morning classes (5:00, 5:45, 6:30) that I began to realize the importance and benefits of an early wake up call.

Most successful people you read about start their morning off before the sun […] Read more

CPM Weekly Workouts; Aug 31 – Sept 4

CPM Weekly Workouts; Aug 31 – Sept 4

Quote for this Week…
“The pain you will feel today is the strength you will get tomorrow.”

 

Monday: A buy-in and cash out of Kettlebells Swings and Handstand Holds. With the meat of the workout having Deadlifts and Double Under’s! Great way to kick off the week.

Tuesday: Lets give that 1RM Strict Press a shot again… What do ya say? We will follow that up with an awesome 4 round 4 min AMRAP of Push Press, Toes to Bar and Box Jump cardio blaster.

Wednesday: Snatch last week Overhead Squats this week! Working on triples for sets then going to a max rep, burpee, 200m run […] Read more

CPM Family Workout This Saturday!

CPM Family Workout This Saturday!

CPM FIT Family Workout 3.0

A family that trains together, stays together!

We’re gearing up for our third CPMFIT Family on Saturday, August 29th, at 9:30 am at the Western Mall location. The last two family classes have been an absolute blast and we’re eager to do it again. This is a family friendly class for all ages. Spouses, kids and special friends are all welcome. Cost is $5 per family member. CPM members can use a class from their membership or choose to pay $5 and workout an extra day that week. Round up the whole family and get to the […] Read more

Foods to Fight Soreness

Foods to Fight Soreness

 

One of the biggest fears of people starting a workout regime is the soreness they will feel. People don’t want to hurt, and we as coaches don’t want that either.

I am not going to promise pain-free workouts, but I can promise less pain with these nourishing foods.

1 Salmon: Fish in general is loaded with protein and a ton of essential fatty acids. Fatty acids help to reduce inflammation which in turn fights muscle soreness. If you can’t consume the actual fish a fish oil supplement such as SFH or Nutrasea are great alternatives.

2 Berries: Berries such as strawberries, blueberries, blackberries and raspberries all contain antioxidants called polyphenols. […] Read more

FITness Goals; For Looks/Feel Good/Performance/Even Life Saving?!

FITness Goals; For Looks/Feel Good/Performance/Even Life Saving?!

Let’s be honest. Everyone wants to look good. I would argue that is ‘the’ main driving force behind someone not only coming to CPMFITness but signing up for any workout program or regime.

But what if getting ‘FIT’ was more than just looking good? Because it is!

In 1926, strong man and physical culture enthusiast Earle Liederman wrote a book called Endurance. In it, Liederman makes the case that every man should be physically fit enough to save his own life in an emergency. He sets out five fitness benchmarks that indicate whether a man is up to this task. None require you […] Read more

Monday Mental Toughness

Monday Mental Toughness

I have a saying I use quite often when I am teaching classes .. “your mind will quite before your body does” .

I follow the navy seals training frequently and through my fellowship with them I have learned how to just take things in life step by step to get to the finish line.

I know my mind will want to  check out when it sees a number, weight, round, etc that it can’t obtain so I play to my strengths and just focus on putting one foot in front of the other to get myself to the top!

We all have […] Read more

CPM Workouts; August 24 – 28

CPM Workouts; August 24 – 28

Quote for this Week…
“Great things never came from comfort zones.”

 

Monday: If you remember last Wednesday’s workout… Think of this Monday as it’s Sibling. Switching Swings for DB Snatches, switching L-Sit’s for Chin Over Bar Hang and switching Bar Hang for Planks. Great ‘CORE’ work paired with a good sweat.

Tuesday: In the spirit of Bring-A-Friend-Week we are having a great combo Partner Workout(s) for Tuesday. 500m Row Splits with Weighted Step Up’s. Followed by a MAX Wall Ball and Farmer Carry.

Wednesday: Let’s SNATCH! 1 rep every 75 seconds for 8 sets. Followed by a 15min AMRAP of Ball Slams, Deficit Reverse Lunges, and Double […] Read more

Bring A Friend Week Starts Monday!

Bring A Friend Week Starts Monday!

Bring a Friend Week August 24th – 29th

What’s more fun than working out at CPMFITness? Working out at CPM with your FRIENDS! Reach out and invite them to “Bring-A-Friend Week” August 24-29. Remember the new location will be open! Our goal is for you to utilize both gyms and reach out to friends who may find the downtown location convenient. Think about your friends, family, colleagues…

For anyone you invite, please pass this info along so they can get set up:

Click HERE to set up a user account and complete an online waiver.

CPM FIT Family Workout 3.0

A family that trains together, […] Read more

Top 5 Ways to Take Care of YOU …

Top 5 Ways to Take Care of YOU …

I recently had a topic on our podcast “Two Girls and Some Thoughts” on creating healthy habits to take care of you physically, emotionally, and spiritually.

In a world full of chaos and non stop movement you need to take time and find quiet moments that are pleasing and fulfilling to you!

If you don’t care of you, you can’t be the best you to everybody else.

There are simple moments and quiet times that can really rejuvenate and refresh you on the inside and out.

# 1 Take a long walk – go out and smell the fresh air, take in some vitamin […] Read more

Hustler: To Be or Not To Be…

Hustler: To Be or Not To Be…

Success is an outcome that you pay for in advance. Hustlers know that they have to pay the price in advance for what they want, and they never worry about the price. They know that the greater the outcome, the more they will have to pay to achieve it. The hustler pays the full price in advance. The non-hustler, on the other hand, believes they can have success without paying for it.

Hustlers often want financial success. But lets translate this to the physical (fitness) world. The Hustler mindset and approach is to focus on consistency, putting in the time and […] Read more

A Big Thank You CPM!

A Big Thank You CPM!

Today marks a big day in the Mello Household. CPM 2.o has opened their doors and we have all of you to thank!

It has been an exciting process that my husband and I have had in our plans since opening CPM in August 2013,

We feel so blessed to have such a wonderful, supportive, inspiring community backing CPM each and everyday. You make my days feel important and you make us better each day and for that we thank you.

We could not facilitate our goals and dreams without all of you, and we can’t wait to go downtown and help Sioux […] Read more

CPM Workouts; August 17th – 21st

CPM Workouts; August 17th – 21st

Quote for this Week…
“Start where you are. Use what you have. Do what you can.”  ~ Arthur Ashe

 

Monday: Back to the barbell! Here a past workout we’ve done (3/31/14) involving Deadlifts, Hang Cleans and Toe to Bar. The Challenge is to keep the back aligned and strong on the DL, use the hips to jump and arms to keep the bar close and work your grip and hip/abs on the T2B. This will ROCK your Monday.

Tuesday: Part A will involve a pair of KB’s or DB’s for Front Squats and Pull-ups. The Goal is to challenge yourself on the load of […] Read more

2 CPM Locations? YES!

2 CPM Locations? YES!

Classes start Monday at CPM DTSF!

Be sure to check out the class schedule at the downtown CPM location. We’ve got morning, noon and night class times available. Remember, your membership is good for both locations so check it out!

Bring a Friend Week August 24th – 29th

What’s more fun than working out at CPMFITness? Working out at CPM with your FRIENDS! Reach out and invite them to “Bring-A-Friend Week” August 24-29. Remember the new location will be open! Our goal is for you to utilize both gyms and reach out to friends who may find the downtown location convenient. Think about […] Read more