CPM Get In Fat Burning Shape ..

CPM Get In Fat Burning Shape ..

A lot of us are not that fond of doing tons of cardio to try to stay fit and trim.

What if you didn’t have to do a ton to get the results that you want?

Here are some great exercises that I use often to be a lean mean fighting machine!

#1 Burpees – the #1 overall total body exercise. A little will go a long way with this fun movement. You can work your arms, legs, abs, glutes and take that heart rate to another level. Here is a great list of fun workouts that just involve burpees. The best part […] Read more

CPM Week of Workouts: Feb 29 – Mar 4

CPM Week of Workouts: Feb 29 – Mar 4

Quote for this Week…
Don’t Wish for it. WORK for it.  

 

Monday:  3 separate AMRAPs of the same movements (Box Jumps, Row for Cals, Pwr Snatch and Overhead Squats). 3min, 6min and All Out (9min cap). Your goal is to get as far as you can in the allotted time. Start over each next AMRAP. Score each of the 3 scores.

Tuesday: Instead of partners like last week. We are giving you a weight plate for another great 20 min AMRAP of Pullups, Pushups and Squats.

Wednesday: It’s you the open road and a Wall Ball. 800m runs with a MAX Wall Ball effort.

Thursday:  (Strength Day) Jerks! We will […] Read more

We Love Your Friends!

We Love Your Friends!

Progress Not Perfection Winners!

Congrats to everyone that participated in the challenge and especially to those who completed it. You did a fantastic job and greatly exceeded our expectations!

Here are the stats…
-51 Total Participants
-9 Coaches
-27 Qualifiers
-14 Prize Winners!

Watch the video above (less than 7 min!) to see the amazing presentation of the winners! If you have no patience and need to know right now here is your list below…

1. Victoria Albers WINS = $500
2. Meghan Meister WINS = $500
3. Rochelle Sweetman WINS = $500
4. Vanessa Sweeney WINS = $50 Scheels
5. Carrie Van Heel WINS = $50 Pappys
6. Courtney Hughes WINS = […] Read more

Curb Your Cravings CPM’ers …

Curb Your Cravings CPM’ers …

Do you ever feel like you are constantly feeling hungry and nothing you eat satisfies that sensation? It could be some of the habits that you have created in the environment around you that are prohibiting you from ever feeling full.

These helpful tips will give you some insight along with some good tricks on how to really acknowledge a craving and decide whether your body is “really” hungry, or just craving one of the other items I have listed below…..

#1 Drink More Water – Especially in these hot summer months make sure you are getting your adequate amount of water […] Read more

I Agree…

I Agree…

It is expensive…
But what is it going to cost you??
Click ==> PAY NOW OR PAY LATER

I have no time…
“Don’t we all have the same time?
Click ==> Time Manage Like a Dentist
Click ==> Perspective on Time
Click ==> M.A.K.E Time

I’m not in good enough shape yet..
Oh yeah…
Click ==> “I Have to ‘Get In Shape’ Before I Start”

More Fun Excuses: I’m intimidated.. The workouts are too long.. The workouts make me too sore..
Imagine what you can do and how you can feel when they don’t feel that way.
What kind of shape would you be in when you aren’t as sore.
Click ==> Hustler: To Be or […] Read more

Routine is Key CPM …

Routine is Key CPM …

There is so much power in the daily routines that we commit or don’t commit to.

It is the reasons some are successful and the reason others are not.

If you look at the very successful in life (i.e top athletes, politicians, business men, pastors, actors, etc … ) They all have very diligent routines.

Most wake up before the sun and start their day with meditation and/or stretching/exercise or movement of some sort.

They plan ahead, writing down their week on sunday nights. Then recapping the night on what the next day has in store for you.

They Invest in themselves .. they set […] Read more

CPM Week of Workouts: Feb 22 – 26

CPM Week of Workouts: Feb 22 – 26

Quote for this Week…
To change your body you must first change your mind.  

 

Monday:  One partner will chip away at the Rowing… The other partner will attack Plates Snatches and Burpees. Partners can switch as they wish. Great way to start off bring a friend week!

Tuesday: Partners are combining efforts in a great 20 min AMRAP of Pullups, Pushups and Squats. One partner does a round the other holds a KB. Don’t drop the KB!

Wednesday: High volume work mainly with the Kettlebell. Swings, squats, Mountain climber and KB Step Up’s.

Thursday:  (Strength Day) Deadlifts! Part B has deadlifts, box jumps and toes to bar.

Friday: Farmer Carry’s, […] Read more

Got Friends? Bring Them To CPM!

Got Friends? Bring Them To CPM!

Bring a Friend Week Starts Next Week! February 21 – 27

Bring A Friend Week = Save Your Friends Week!

February marks something very important in the FITness industry… people lose their New Year’s resolution motivation and STOP coming to the gym for the rest of the year!

In the month of February 78% of Americans that started a New Year’s resolution to workout end up never going back to the gym for the rest of the year!

You workout at CPM, why? Great workouts? Awesome community? Exceptional coaches? Encouragement, support, motivation? The reasons that work for you are exactly what 78% of […] Read more

How to REALLY get  what YOU want out of life?

How to REALLY get what YOU want out of life?

A few years ago I learned something in the personal development world that will always stick with me…

“Don’t want what you want”

Huh??

I know sounds weird. You see, wanting creates only more want. And wanting doesn’t make it easy to receive.

Instead give what you want… That ignites the creative process. And the creative process leads you to figure out how and inspires you do it!

 

Want confidence?
*They go bolster the confidence of someone else.

What courage?
*Well then go EN-Courage someone else.

How about some hope?
*Find a way to give hope to someone else.

Do you want more money?
*GIVE more money to support someone or something […] Read more

CPM’ers Get Your Stretch On …

CPM’ers Get Your Stretch On …

I have really emphasized the importance of stretching in many of my posts. I feel that is the one activity we can do at all ages, and it will aid in injury prevention, stress relief, and movement.

It is what keeps us from feeling tremendous at 60 or horrendous…

Here are some stretches that are not only easy but very beneficial

1. Pigeon Stretch – This is a fantastic stretch to help with flexibility in your hips. This stretch is especially good for runners, cyclists, or people who sit at desks all day. It can help prevent lower back injuries, shin splints, […] Read more

CPM Week of Workouts: Feb 15 – 19

CPM Week of Workouts: Feb 15 – 19

Quote for this Week…
Go do something that will make you SWEAT.  

 

Monday:  “Chippy Chippa” Some barbell work (not heavy; but with speed); Thrusters, Snatch, and OH Squats. Mixed with some Box Jumps, KB SDLHP, Burpee’s, Double Under’s, Sit Up’s…. Boom!

Tuesday: (Strength Day) Split Jerks for Part A. Part B will involve Hang Cleans, Front Squats, Push Jerks. The rounds will be intervals of 3 min each with 1 min rest.

Wednesday: ‘Ballapalooza’ Sit 2 Stands (with ball) and Slam Balls… And running with those balls. Balls = CORE #thatIsAFactJack

Thursday:  Working some DU’s and Push-Ups in Part A. And a killer AMRAP of Push Press, […] Read more

Happy Valentine’s Day CPM!

Happy Valentine’s Day CPM!

Bring a Friend Week! February 21 – 27

Bring A Friend Week = Save Your Friends Week!

February marks something very important in the FITness industry… people lose their New Year’s resolution motivation and STOP coming to the gym for the rest of the year!

In the month of February 78% of Americans that started a New Year’s resolution to workout end up never going back to the gym for the rest of the year!

You workout at CPM, why? Great workouts? Awesome community? Exceptional coaches? Encouragement, support, motivation? The reasons that work for you are exactly what 78% of the population need […] Read more

CPM Valentine’s Day Treat ..

CPM Valentine’s Day Treat ..

With Valentine’s Day approaching what better way to surprise the ones you love with some delicious brownies! These brownies are delicious and will leave that special someone feeling extra loved this Vday!

They are really easy to make and don’t take a lot of ingredients ….

Red Velvet Brownies

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 […] Read more

CPM Elevator Pitch

CPM Elevator Pitch

“You are looking fantastic! What have you been doing?”

How do you respond?
What is CPMFITness?
How can you convey such awesomeness to your friend?

The concept of an Elevator Pitch comes from the business world. Wiki defines it as, “An overview of an idea for a product, service, or project.” The name reflects the fact that an elevator pitch can be delivered in the time span of an elevator ride (maybe thirty seconds, and no more than 100-150 words). Say you find yourself riding in the elevator with the big boss at your office. You’ve had this great marketing idea for […] Read more

Take Control of You … CPM!

Take Control of You … CPM!

Take a moment to think this through…..

What thoughts are coming into your head?

When I was recently listening to a interview with Tony Robbins .. One of the things that really stayed with me is when he said “You are the only one Stopping You”!

My gut reaction was to argue and explain all the reasons it wasn’t me …

Until I stopped myself paused the video and started to internalize this phrase …

Instead of viewing this as a negative, I started to embrace this as a positive ..I was in control of me! I can’t necessarily change others, but I can get […] Read more

CPM Week of Workouts: February 8-12

CPM Week of Workouts: February 8-12

Quote for this Week…
Your Strongest Muscle & Worst Enemy is Your Mind. Train in Well.  

 

Monday:  AMRAP of 15 minutes with some great bodyweight work; ‘Ring’ Push-ups, Toes to Bar and Squats. Oh by the way; a 1k Row as a buy in and a 1k Run to cash out. Two scores for the is one; total time + AMRAP.

Tuesday: (Strength Day) Clean and Jerks for the build up. Part B we pair the C+J’s with various movements of burpees, ball slams, pull-ups, row for cals, and box jumps. #cpmExcited

Wednesday: (Strength Day) Back Squat for sets of 5 reps. We take a % […] Read more

We Want Your Friends at CPM!

We Want Your Friends at CPM!

Bring a Friend Week! February 21 – 27

Time to do your friends a favor and invite them to join you for a fun week at CPM. Mark the date on your calendar and plan on bringing all of your buddies to CPM! We have a super fun week of great workouts planned for you and your friends. Keep an eye out for emails announcing the dates and info!

Progress Not Perfection

Did the blizzard alter your challenge? Let’s hope not! Life happens and unplanned events can get in the way of your progressing towards your goals. Stay strong friends and keep up […] Read more

Fit Chic Super Bowl Recipes ..

Fit Chic Super Bowl Recipes ..

Don’t let this Super Bowl Sunday Get You off Track!

Here are some great recipes to indulge, enjoy, and still stay on track!

A Veggie Platter:

Broccoli, Carrots, Cauliflower, Peppers, Mushrooms, Squash, Tomatoes, zucchini etc…

Buffalo Chicken Wings in a Gluten Free Peanut Sauce

Ingredients

1 lb. chicken wings

2 T. almond butter

1/4 C. hot pepper sauce

1-2 T. wheat-free tamari or hoison sauce

2 t. olive oil

Instructions

Bake wings at 375 degrees for 20 minutes.

In saucepan, melt almond butter heating slowly.

Stir in hot pepper sauce, tamari, and olive oil. If sauce gets too thick, add a little more tamari and oil.

Brush wings with sauce.

Bake for 10 more […] Read more

What to do without a CPMFIT Approved Menu??

What to do without a CPMFIT Approved Menu??

We pretty excited to drop another CPMFIT Approved Menu with Ode to Good Food Downtown in the Cherapa Place. Look out for paper copies at both Western Mall and 2.o soon as well as pdf’s on our website.

We are also excited for those of you that get the idea that healthy food can and does taste good for you.

But what do you do without a CPMFIT Approved Menu?

We’ve written about some RESTAURANT RULES TO LIVE BY… I’d like to dive in with another view:

Restaurant menu’s can confusing — but these tips will make your healthy dining experience fun, satisfying and stress […] Read more

Make Happiness and Positivity Your Goal for February ..

Make Happiness and Positivity Your Goal for February ..

Resolutions are so often focused around weightless or physical results. But what if you used this 2016 to change your outlook and change your life.

What if this year we took a happiness and positivity challenge?

What is this you ask?

What if for the next 30 days you chose to look at the glass half full. Smile not frown, Love instead of hate, treat others the way you want to be treated instead of how you feel they “deserve” to be treated.”deserve” to be treated. 30 day of happiness

Here is a calendar to keep you on the track of feeling happy […] Read more