We Like Sweets (and Sweat) at CPM!

We Like Sweets (and Sweat) at CPM!

Do You Want a 6-Pack?

All of us at CPM do! If you are looking for 6-pack abs for the summer, you are in luck. Be watching your email for information regarding our next challenge, Awesome Abs April. We are going to rock your world and your abs with great ab workouts!

Perkville

We have decided to place our partnership with Perkville on hold. But don’t worry, you will still receive a $15 credit for referring your friends, family, co-workers… anyone you think would be a good fit for CPM! We Love Referrals! Please contact Emily if you have any questions.

Easter Recovery
How was […] Read more

CPM Fitness Sandwich Ideas …

CPM Fitness Sandwich Ideas …

A common love for people especially over the lunch hour is the “sandwich”. I remember my grandpa used to literally (and probably still does) turn anything and everything possible into a sandwich. It is amazing how many wonderful things you can do with just two slices of bread. Well it is also amazing how much you can do with ingredients other than bread and still get that delicious sandwich taste and feel.

I have given you some variety to experiment with different ways to make the perfect lunch time treat.

#1 Coconut Wraps – These are great treats and taste so […] Read more

Words are Powerful… Thoughts are even More!

Words are Powerful… Thoughts are even More!

I read this Bible verse the other day and it got me thinking…

All the days of the desponding and afflicted are made evil [by anxious thoughts and forebodings], but he who has a glad heart has a continual feast [regardless of circumstances].
– Proverbs 15:15

I like to say, “Where the mind goes, the man (or woman) follows.” In other words, positive thoughts are precursors to a positive life. On the other hand, anxious thoughts and negative expectations set us up for miserable lives.

Many people think they cannot control their thoughts, but they can. Like anything else, it takes practice. What you […] Read more

CPM’s Reasons To Eat Eggs After Easter ….

CPM’s Reasons To Eat Eggs After Easter ….

Easter was Sunday, and typical tradition is to hunt for eggs, color them, or place them in baskets for decorative purposes….

But do you know how great eggs can be for you for the other 364 days of the year?

Chris eats about 35 eggs per week …. Yes you read this correctly 35!

Eggs have so many fantastic benefits that eating them everyday is very beneficial to your health!

Plus they are quick and easy to make and a great source of many essential nutrients you need to keep you looking and feeling great.

Here are the top 5 reasons to keep eating eggs […] Read more

CPM Week of Workouts: Mar 28 – Apr 1

CPM Week of Workouts: Mar 28 – Apr 1

Quote for this Week…
Stop getting in your own way!

 

Monday: (Strength Day) = Deadlifts.. Working up to a HEAVY double. Part B involves Double Unders, Farmer Carry’s, Rowing and some more Deadlifts… (just see below:)

Tuesday: Part A we have various gymnastic and core work. Part B involves Snatching and DB Romanian Step Up’s…

Wednesday: A big AMRAP of Burpees, wtd Lunges, KB Swings, Situp’s and Toe Taps… We also have a pace breaker of 200m Runs mixed in too!

Thursday: (Strength Day) = Back Squats. Part A has higher volume sets working to a strong set of 6 reps. Then we have running/rowing with Goblet […] Read more

Get Ready to Get Good Abs… It Is Coming!

Get Ready to Get Good Abs… It Is Coming!

Do You Want a 6-Pack?

All of us at CPM do! If you are looking for 6-pack abs for the summer, you are in luck. Be watching your email for information regarding our next challenge, Awesome Abs April. We are going to rock your world and your abs with great ab workouts!

Perkville

Have you been using Perkville to get rewarded for working out? By joining Perkville, you’ll easily earn points for attending classes, referring friends, posting on social media, and much more! In return you can redeem points for discounts on merchandise, free classes, and even a FREE UNLIMITED MONTH OF […] Read more

Companies Should Copy DocuTAP and CPMFITness…

Companies Should Copy DocuTAP and CPMFITness…

What is the state of US Workplace Health?

*13 Billion per year is the total cost of Obesity to U.S. Employers
*75% of Americans fail to get the recommended amount of daily amount of physical activity.
**Every $1 Invested in employee wellness programs yield roughly $4 Savings through reduced sick days, higher productivity and decreased health costs!

Most people can get behind the idea that (1) health, (2) happiness, and (3) productivity at work are related concepts, and that companies have an opportunity to foster all three—to everybody’s benefit—with a corporate wellness program.

But while most companies do “something” to promote employee health and well-being, […] Read more

CPM’ers Spring is in the Air …

CPM’ers Spring is in the Air …

Spring is officially here! While just the sound of that makes me smile knowing that warm nights, lake visits, and sun are near it also brings many wonderful health benefits as well.

When spring hits, it’s hard to feel down in the dumps. Add longer days and the return of sundresses. The good news is that all the things we love about spring are surprisingly good for us, too, so with a big smile on your face, pack up your winter gadgets and trade it in for the bikes, BBQ’s, and bathing suites.

Farmers Markets are Back!
this is the time of year […] Read more

CPM Week Of Workouts: March 21 – 25

CPM Week Of Workouts: March 21 – 25

Quote for this Week…
It’s never too late to be what you might have been!

 

Monday: Think 5min segments of 600m Run buy in’s with various AMRAP’s of burpees, jumping lunges, KB swings, box jumps, push press, etc… (just see below:)

Tuesday: (Strength Day) = Clean and Jerks. Part B will involve Clean and Jerks and Double Unders. I can’t think of a better combo:)

Wednesday: A beat the clock style time domain. We have 3 min sets for you to run a 300m and complete as many Manmakers with the remaining time left. #goodLuck:)

Thursday:  Its been a while… We’ve got a healthy dose […] Read more

There Are No Vacations From Working Out!

There Are No Vacations From Working Out!

Supplements and Sweatshirts

First the sweatshirts. We put in another order for the extremely popular CPM Sweatshirts. If you would like one, check with your coach to see if we have your size!

We will be placing another SFH order in March. Watch the board to get your name in on the pre-order!

Guess Who Worked Out On Vacation??

Just returned from a fantastic vacation in Jamaica. The plan was to try to workout about every other day while we were there. We didn’t do too bad. On a vacation like that, it’s not about getting in a workout for physical reasons as much […] Read more

CPM’s Happy Drug of Choice …

CPM’s Happy Drug of Choice …

The last two weeks we have been blest with some amazing weather in South Dakota … There have been 70 even 80 degree days (which is unheard of in March) Typically March is the month with the most snow, and when you are completely done with winter and want to get outside but can’t.

These fantastic days have put me in fabulous mood. I have felt rejuvenated, energetic, happy, etc… You forgot the importance that sun (vitamin D in particular) has on your mental and physical state! It felt great to just soak in the sun or walk around and not […] Read more

Calling All You Challenge Junkies…

Calling All You Challenge Junkies…

Everything we undertake in life has a beginning and an end. Typically, we are excited at the beginning of an opportunity, a relationship, or a venture; we’re also happy when we can celebrate our achievement and have the satisfaction of a fulfilled desire. But between the beginning and the end, every situation has a “middle”—and the middle is where we often face our greatest challenges.

Between our beginnings and our endings, we must develop the determination necessary to overcome the difficult circumstances we encounter in the middle. We can be people who finish what we begin.

My big question I’ve been asking […] Read more

Daylight Savings Health Benefits Revealed ..

Daylight Savings Health Benefits Revealed ..

Sunday we all had to set our clocks forward 1 hour. So even though we lost an hour of sleep, we gained an hour of beautiful sunlight.

It turns out there might be some benefit to losing that hour of sleep. Getting a little more daylight in your life could be the best for you and your overall health and here is why …
“We benefit from being near daylight because it lowers our blood pressure, gets us in a better mood and gets our bodies producing Serotonin. It also gets the body producing Melatonin which allows us to sleep better at […] Read more

CPM Week of Workouts: March 14-18

CPM Week of Workouts: March 14-18

Quote for this Week…
—A year from now—
–You will wish you had–
-STARTED TODAY-  

 

Monday:  (Strength Day) = Bear Complex. We got with the Bull last week we are messing with the Bear this week. Adding some Wall Balls with it in Part B (see below:)

Tuesday: Part A we have some technique work with the clean and some leg strength/mobility. Part B. has a 12min HARD cap of 5oom row(s) Power Cleans and Box Jumps.

Wednesday: We will test your endurance and grip! 800m Runs + KB Swings + Pullups. Lots of it! You will get FITTER on Wednesday.

Thursday:  Bodyweight/Gymnasty day. 4 stations in Part A (deck squats, dips, […] Read more

Feeling Springy…

Feeling Springy…

+1 Post Challenge Special

Lets be honest… The PnP Challenge went great! Attendance went up! You committed to the principles of the nutrition guidelines and you succeeded. It was all focused on forward progress not little setbacks. With the success of the challenge we would like to extend a special upgrade to ALL MEMBERS! Introducing the +1 Pass Special.

You have until March 15th to upgrade your current membership. Here are your 2 options:

A. +1 (just like the challenge)
Take your current membership and add an extra class every week for 30 days.
For ex: If you are 3x/wk you would +1 that […] Read more

CPM Tips and Tricks to Becoming A Morning Person …

CPM Tips and Tricks to Becoming A Morning Person …

Some people dread mornings just as much as the plague … While others jump out with pep in their step. Why do some dread while others jump for joy? Here are some helpful tips that will want to switch those late nights for early mornings.

#1 Change Your Sleep Pattern: I used to be a night owl. I was a server and bartender for many years, so going to bed at 1 or 2 am was not uncommon and mornings where not my favorite. When I started training and we opened our gym, the hours completely changed for me, and […] Read more

Had To…

Had To…

I often say we are who we are today because of the total thoughts, actions, habits we’ve done over time in our lives.

Everyday is a new day and we are a new person, but at the same time, we also have to deal with our old self. When we allow the old self to rule, we will follow our feelings instead of operating in self-control. Self-control is a fruit of our new nature, and all we need to do is develop it. We can develop self-control by using it, just as we can develop muscles by using them.

Exercising self-control is a form […] Read more

CPM Celebrates National Nutrition Month

CPM Celebrates National Nutrition Month

March represents “National Nutrition Month” . In honor of keeping the theme alive and getting people aware of what a “healthy” plate even looks like KDLT News and I teamed up to show you how easy and delicious it is to create a healthy meal plan for breakfast, lunch, and dinner.

http://www.kdlt.com/news/local-news/fit-chic-healthy-meals-for-national-nutrition-month/38317130

It is much easier than we think to achieve a true definition of healthy … Be aware of national nutrition month by eating whole foods, feeding the body a protein, veggie, and fat and eating foods that are not ridden with laundry lists of ingredients.

The O-Board Says…

A. Snatch
2-2-2-2-2

B. For […] Read more

CPM Week of Workouts: March 7 – 11

CPM Week of Workouts: March 7 – 11

Quote for this Week…
You get what you build, with the opposite being true.  

 

Monday:  We are gettin’ Bull’ish on Monday. Lots of Double Unders, Overhead Squats, Pullup’s with a 1 mile run. (see below:)

Tuesday: (Strength Day) = Snatch. We are working up to a heavy double. Keeping with our Tuesday theme the ‘Cindy’s’ we are blending the Snatch with a round of Cindy. Be sure to challenge yourself on the Snatch weight for part B.

Wednesday: Part A we are working on Bodyweight Strength with Strict Pullups. Use a spotter vs. a band! Then we will be rowing our tails off!

Thursday:  (Strength Day) Back Squats! Sets of […] Read more

What’s Happening at CPM!

What’s Happening at CPM!

+1 Post Challenge Special

Lets be honest… The PnP Challenge went great! Attendance went up! You committed to the principles of the nutrition guidelines and you succeeded. It was all focused on forward progress not little setbacks. With the success of the challenge we would like to extend a special upgrade to ALL MEMBERS! Introducing the +1 Pass Special.

You have until March 15th to upgrade your current membership. Here are your 2 options:

A. +1 (just like the challenge)
Take your current membership and add an extra class every week for 30 days.
For ex: If you are 3x/wk you would +1 that […] Read more