What’s Happening at CPM? Find Out Here!

What’s Happening at CPM? Find Out Here!

Awesome Abs April (AAA) Challenge!

You are all doing this challenge, whether you bought a challenge pack or not. Be sure to let us know if you want to sneak in a few extra classes. IT’S NOT TOO LATE! Check out MEALLOGGER to see what your CPM friends are eating during this challenge and to log your meals and stay on track!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program […] Read more

A CPM Pancake Lover’s Heaven ….

A CPM Pancake Lover’s Heaven ….

I made these delicious pancakes on Sunday. They were very simple and tasted amazing! They also tasted really good left over!

Ingredients:

1 cup of almond flour
1/4 cup of coconut flour
1 ripe banana (mashed)
1/4 cup of raw walnut pieces
1/4 cup of vanilla coconut creamer
1/4 cup of unsweetened vanilla almond milk

*If you don’t have coconut creamer you can use a 1/2 cup of almond milk.

1 egg (whisked)
1 tsp of cinnamon
1 Tbsp of raw honey
1 tsp of vanilla extract
1 tsp of baking powder
1/2 cup of water (might to add a little more if too dry)
1-2 Tbsp of coconut oil (for frying)

Directions:

In a large mixing […] Read more

I’m Getting Salty…

I’m Getting Salty…

Question for you…

What is the first thing I think of when someone has a phyiscal problem?

(overweight, asthma, pulled muscles, tight muscle, fatique, charley horse, muscle cramp, etc…)

Answer = Dehydration!

What is the most obvious solution to the problem? Drink more water!.. Right?!

What if I told you… Water is NOT enough! 

So what does this mean? Although we praise drinking lots of water to all of our members, plain drinking water may not be enough for you. The key missing factor? Electrolytes. If you eat a very unprocessed diet and stay physically active, you may want to consider drinking electrolyte-rich fluids before, during and after […] Read more

Choose to Be Happy CPMFITness ….

Choose to Be Happy CPMFITness ….

“Happiness is not ready-made. It comes from your own actions.” —The Dalai Lama

What if you viewed happiness as a choice?

What if you could be happy and find joy each and everyday?

Wouldn’t you want that?

Why is it that some people seem so happy-go-lucky all of the time while others seem to walk around with a dark cloud hanging over their heads at all times.

Here are some simple steps you can take so that your life is filled with gratitude and happiness and not the alternative.

Look at the situation or your current state and choose to appreciate where you are and then […] Read more

CPMFITness Week of Workouts: April 25 – 29

CPMFITness Week of Workouts: April 25 – 29

Quote for this Week…
Don’t be upset by the results you didn’t get, with the progressions you didn’t do.

Monday: AAA Challenge begins… Part A = Evil Wheels?! Part B we are partnering up for a cardio blaster! 200m Sprints + Double Unders and 400m Rows and Slam Balls. #doubleTrouble

Tuesday: (Strength Day) = Snatch! Thai Planks for the Abs. Snatch work. And a compelation of DB Thrusters, Toes to Bar, Box Jumps, Burpees and Running.

Wednesday: The ‘300 Ab Workout’ to start! Part B we are doing our ‘Meaty‘ AMRAP. Think running, air squats and work with the dumbbell.

Thursday: Hollow Holds and Side Planks for the Abs… A […] Read more

Let The 6-Pack Begin!

Let The 6-Pack Begin!

Awesome Abs April (AAA) Challenge!

You are all doing this challenge, whether you bought a challenge pack or not. Be sure to let us know if you want to sneak in a few extra classes. IT’S NOT TOO LATE! Check out MEALLOGGER to see what your CPM friends are eating during this challenge and to log your meals and stay on track!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program to […] Read more

Calling All CPM Chocolate Lovers …

Calling All CPM Chocolate Lovers …

When I meet with many of my clients, one of the their concerns is having to give up their love for chocolate ..

Well here is the best news you have received all week .. DON’T GIVE IT UP!

Chocolate has many wonderful benefits … That is if you eat the right kind!

Here is a link to some of the best quality chocolates to choose from …

#1 Chocolate is Rich in Antioxidants: The antioxidants in chocolate enhance memory and cognition and reduce your risk of dementia.

# 2 Dark chocolate equates to Heart Health: Studies show that dark chocolate […] Read more

A Productivity Nightmare.. And Solution! @CPMFITness

A Productivity Nightmare.. And Solution! @CPMFITness

I have a confession to make… I’m a recovering ‘Procrastination-Aholic’!

I’m ambitious, confident, motivated and excited to take on the world. I think all the time and to take on too much! I used to write To-Do-Lists (TDLs) of everything I wanted to get done in a day/week/month/year. The list would grow. and Grow.. And GROW! I would check off very little and let myself down. Feel overwhelmed. And get de-motivated! Grrrrr!

Until a couple of years ago I had this ‘lightbulb’ moment. It was from a great book, Procrastinate on Purpose. The author Rory Vaden was explaining how people like to prioritize […] Read more

CPM Fitness Where Legends Are Made

CPM Fitness Where Legends Are Made

How do we become a Legend?

Do you know what it takes?

Are you willing to sacrifice?

Do you believe in yourself?

Are you willing to Fail over and over again?

When it hurts your tired, sick, do you have the will to go on?

It was a sad day last Wednesday in the Mello Household … It was the last NBA game that Kobe Bryant played.

There have been so many wonderful articles, highlight videos, and tributes to this NBA legend.

It was so fascinating and inspiring to see what it really takes to be the “Black Mamba” (Kobe’s nickname). You don’t see the dedication, […] Read more

CPM Week of Workouts: April 18th – 22nd

CPM Week of Workouts: April 18th – 22nd

Quote for this Week…
I can. I will. End of story!

Monday: AAA Challenge begins… Part A = Wtd Overhead Situps and Side Arch Up’s. Part B = Running, KB Swings, Box Jumps. Gotta love how we are starting out the week.

Tuesday: (Strength Day) = Front Squats! Perfect Plank Hold for the Abs. Front Squats for triples. And a great grip workout with Farmer Carry’s, Front Squats and Toe to Bar… Partner Style!

Wednesday: (Strength Day) = Snatch! Leg Levers to Lift for the Abs. Working up to a 1 rep Snatch… Rolling right into some Snatch work with Double Unders.

Thursday: V-Up work for the Abs. Lots of Pull-ups, […] Read more

1K Row… Can You Hold Back?

1K Row… Can You Hold Back?

Awesome Abs April (AAA) Challenge!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program to engage, strengthen and hit every part of your mid section. From your rectus abdominis, obliques, hipflexors, low back, etc… You will get stronger, tighter, not to mention work what most consider the most important feature of getting in shape, the abs! Summer is really just around the corner:)

What do you need to do?
Come to more classes! […] Read more

It’s a CPM AAA Challenge ..

It’s a CPM AAA Challenge ..

For most of my clients the area where people want the most results are the abs! We all want that nice cut, flat stomach that leaves everyone at the beach saying WOW!!!

Here are some simple exercises to do in the morning, after your workout, or whenever you have a moment to spare. These exercise won’t take you long, but they will leave you feeling satisfied!

#1 Plank Holds – Start out holding your plank for as long as you can and then take a minute rest. For example say your plank hold is 2 minutes then next round hold it […] Read more

Half Measures and NOT Half Measures

Half Measures and NOT Half Measures

“Don’t quit. You’re already in pain. You’re already hurt. Get a Reward from it. “ ~Eric Thomas

Last week I listened this author/speaker doing an interview, HERE. One part reminded me of the quote above and got me thinking about ‘Half Measures’.

If you’re going to go to all of the trouble and commit your time, energy, money to get yourself healthy, fit and improve your life why would you take half measures?! There is no finish line in FITness. There is no negotiation. There is no ultimatum. Your results come after the work. If you are not where you want to be or […] Read more

Live Without Fear @ CPMFITness

Live Without Fear @ CPMFITness

For 2016 I chose to make my focus “attacking my fears”. I do at least one thing a day that scares me.

I don’t over think it .. It could be as simple as getting up an hour earlier to meditate, or talking to someone I don’t know, or as big as booking a one way ticket to a place you have wanted to live your whole life and moving there.

You don’t have to JUMP OUT OF A PLANE” to conquer your fears, you just have to do something that takes you out of your comfort zone.

In fact sometimes it’s the […] Read more

CPM Week of Workouts: Apr 11 – 15

CPM Week of Workouts: Apr 11 – 15

Quote for this Week…
I don’t make excuses… I make results!

Monday: Starting off the week with a 1k Row for Time…  Then taking our body and a ball or a killer workout. Pushing HS/Hand Release (HR) pushups, Sit to Stands and Squat with a Ball (med/slam).

Tuesday: Back to Split Jerks! Working our way up to a 1 rep max. Completing the class with some more jerking, box jumping and 200m repeats!

Wednesday: Death by Power Cleans to start… Rowing and MAX Slam Balls to follow!

Thursday: Chippa time! 100 reps down by 10 reps until we are done. DUs, Situps, KB swings, Wall Balls, etc…

Friday: (Strength […] Read more

We’ve Got a 6-Pack for You!

We’ve Got a 6-Pack for You!

Awesome Abs April (AAA) Challenge!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program to engage, strengthen and hit every part of your mid section. From your rectus abdominis, obliques, hipflexors, low back, etc… You will get stronger, tighter, not to mention work what most consider the most important feature of getting in shape, the abs! Summer is really just around the corner:)

What do you need to do?
Come to more classes! […] Read more

CPM’s Top 5 Fitness Books to Have In Your Library …

CPM’s Top 5 Fitness Books to Have In Your Library …

I love to read about fitness. There is so much information ( way too much) sometimes we don’t even know where to begin …

Here are some staples that are great to have as coffee table reads, bedtime reading, relaxation reading, and study time too.

#1 Work On Inner Self – “Complete Confidence Hand Guide” …Sheenah Hankin

This is a great read to creating an environment where you love yourself, gain confidence from within, and get rid of the limiting beliefs!

#2 Fun Fitness Read – “Living with a Seal” – Jessie Itzler

This is a light-hearted fun read. It is the true story […] Read more

Success vs. Excellence

Success vs. Excellence

It’s easy to get obsessed with the idea of success and achievement (I know I do). We get swept up in striving to be the best we can be, and that naturally causes us to compare ourselves with others.

I’ve written before about how achievements are a poor substitute for genuine self-worth, but today I want to point you toward a related discussion on a podcast between a group that I regularly following, GMB Podcast. In this episode Jarlo and his friend Rolando Garcia, who’s years as a fitness manager for high-end gyms has given him some very interesting insights about […] Read more

Congrats Ebeth and Tyler!!!

Congrats Ebeth and Tyler!!!

A Night To Remember …

Saturday one of my dearest friends AKA Ebeth said “I Do” to a wonderful gentlemen/CPM member Tyler Ahlers.

The Day was beautiful and had so many wonderful elements that really made me reminisce.

There are moments in life where time stands still and you realize this will be a moment that will never be forgotten.

There is so much leading up to this big day and the day is just the beginning of the “rest of your life together”.

I looked at the two love birds and realized how young, naive, and raw they were in their relationship. They […] Read more

CPM Week of Workouts: April 4 – 8

CPM Week of Workouts: April 4 – 8

Quote for this Week…
Persistance overcomes Resistance.

Monday: We’ve a great ‘little’ conditioning piece to start off the week…  Squat Cleans, Pullups and 800m Runs… See below

Tuesday: 3 min stations of Rowing for Cals, Situps, Walking Lunges, Double Under’s, Pushup’s and ahhh we are going through it 2x:))

Wednesday: Gymnasty in part A with Toes to Bar and Ring Dips. For Part B we have a ladder up of Burpees, KB Swings, Box Jumps mixing in some 200m Runs.

Thursday: We are sandwiching Double Unders to start and end with Pullups, DB Snatch, 60sec Handstand Hold.

Friday: (Strength Day) = Barbell Complex. Repeating a workout we did a couple […] Read more