CPM 101… FIT Habits

CPM 101… FIT Habits

I like to read about success in all endeavors. I like to translate how success, in Money/Business for example, translates to success in FITness. Here is a recent article I came across that gave me the idea for today’s post. It starts out, If you ask Thomas Corley, being rich has very little to do with luck and everything to do with habits. I couldn’t agree more on the FITness side. Here are some CPM 101 FIT Habits. BTW – I have some 201 Habits coming in a future post. 

Go to Class
You signed up at the gym to go to the […] Read more

Yoga Poses To Maximize Your Metabolism  ..

Yoga Poses To Maximize Your Metabolism ..

Yoga is very good for the mind, body, and soul! Here are some great poses to help release toxins, increase metabolism, and making you feel great on the inside and out.

#1 Twisted Chair pose – helps increase circulation by not only using every muscle in your body but also twisting, which wakes up your internal organs and aids in digestion.

How to: Stand with your feet and legs together. Begin to bend your knees and sink your hips down and back as if you were sitting in a chair far behind you. Bring your palms together in front of your […] Read more

CPM Week of Workouts: May 30 – June 3

CPM Week of Workouts: May 30 – June 3

Quote for this Week…
“Discipline is just choosing between what you want NOW and what you want MOST.”

 

Monday: Happy Memorial Day! Your gift is one that keeps on giving = Murph! See you at the Western Mall for some fun and FITness to start off your holiday. Running + Pullups + Pushups + Squat galore!

Tuesday: Three separate 5 min AMRAP’s. Work with the barbell in one of them. Work with the Ball Slam in another. KB and work with the Plate in the last one.

Wednesday: (Strength Day) = Overhead Squats! Then a 15 min AMRAP ladder of OHS, Toes to Bar and […] Read more

Murph Downtown, Kids Classes & I’m Not A Hugger

Murph Downtown, Kids Classes & I’m Not A Hugger

Memorial Day Weekend

Friday, May 27th – No Evening Classes at the Mall

Monday, May 30th – 8:30 am & 9:30 am CPM Grind

LOCATION UPDATE! Our Memorial Day Murph workout will be held at CPMFITness Western Mall. Help us spread the word! This workout is a great way to start your summer off right! Don’t be intimidated by this workout, we have scales. See you Monday!

CPMFIT Family Workout

We will be kicking off our CPMFIT Kids program with a CPM Family workout on Saturday, June 11th at 9:30 am! If your kids are curious about CPM but […] Read more

Memorial Day Recipes

Memorial Day Recipes

Memorial Day is a time to remember the honorable people who gave their lives to serve this country. It is also a time to enjoy fabulous food with family and friends.

Memorial Day food is all about the grill, the snacks, and the Great Outdoors. Knowing this I included a list of bbq, sides, and treats to give you the perfect Memorial Day Celebration.

Drinks:

Bellini Ice Tea

3 Tbsp honey

2 ripe peaches, peeled and sliced

1 cup raspberries

Fresh brewed tea

Ice

*optional lemon wedges or mint leaves

Directions:
Fill a large pitcher half way full of ice. Next pour in tea and then place cut peaches and […] Read more

Time Ticks On — and — Do-Over’s @CPMFITness

Time Ticks On — and — Do-Over’s @CPMFITness

The universe is set up so that every day is a do-over. All you have to do is decide to change, and you can change in that instant… WOW! That’s an extraordinarily powerful idea. It’s extraordinary in that it empowers you to become whatever you wish to be in that very second, as long as you are willing to act in accordance with that decision.

And it’s a dangerous idea, too. The missed opportunities can never be recovered.

Type 1… I’ll Stop Procrastinating Tomorrow

The danger in the great power of starting over is that you have lost time, time that can never be recovered. You […] Read more

Mindset is Key Especially At CPMFITness

Mindset is Key Especially At CPMFITness

Mindset is one of the key ingredients to your success or your demise!

Wikipedia’s definition of mindset is:

A mindset is a set of assumptions, methods, or notations held by one or more people or groups of people who is so established that it creates a powerful incentive within these people or groups to continue to adopt or accept prior behaviors, choices, or tools.

In my many years of training I have seen people accomplish tasks that they never believed they could and I have seen people never reach their full potential all do to the way they chose to view their goals.

Your […] Read more

CPM Week of Workouts: May 23 – 27

CPM Week of Workouts: May 23 – 27

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

 

Monday: Starting off the week with a bang! Wall Balls + Med Ball Cleans and Rowing for Cals seems about right! Right? (see below)

Tuesday: Lots of Running… More lots of Pullups… More Lots = more than alot! Basically it’s the sibling of last week’s Rowing and Push-ups.

Wednesday: Ring Push-ups, Reverse Deficit Lunges and Knees to Elbows… Upper+Lower+Middle of the body!

Thursday: PT Grinder to start… Yep PT Grinder is back for an appearance. Then we get gymnasty with some L-Sits, Pistols and Handstand Holds… Maybe we sneak in a run here and […] Read more

Snacking… Why Do I Do It?

Snacking… Why Do I Do It?

CPMFIT Kids Coming This Summer!

Coming this June and July…. CPMFIT Kids! Get your kids off the couch and their devices and into the gym. We will motivate, build self-confidence and have a lot of fun during our 6 week kids program.

What: 6 Weeks of the CPM classes you love tailored to fit your kids active lifestyle.

Age: 8 – 12 years old

Date: June 13th – July 27th (no classes week of July 4th)

Day & Time: Mondays and Wednesdays from 10:30 am – 11:15 am

Cost: $115 + tax for 1 kid
$199 + tax for 2 kids

* Class size is limited […] Read more

Start Your Weekend Off Right CPM ….

Start Your Weekend Off Right CPM ….

The perfect prescription for a relaxing weekend is allowing your brain and body can recharge. After a busy work week, the last thing you need to do is load your schedule full to the brim. Of course, weekend is a relative term. If your weekend does not fall on a Saturday or Sunday treat your “weekend” just like it was.

Here are some great habits to make your weekend feel relaxing and productive all in one.

1. Set a specific end time for work.

Set an end time to your Friday, and be very disciplined about not working over. Now you will […] Read more

When No Can Be a Good Thing @CPMFITness!

When No Can Be a Good Thing @CPMFITness!

“When we say YES to something, we are automatically saying NO to something else.” With the opposite being true. 

Think about that for a moment. It really smacked me in the face when I read it by author Rory Vaden.

Why?

Because I will either intentionally be saying “no” to the things that DON’T matter or I will wind up un-intentionally saying “no” to the things that DO matter.

We all know what matters to us in our lives. If you don’t you are lying to yourself. For most of us the problem with hitting our goals is not wanting too or even trying too.

What […] Read more

The 3 Types of People …

The 3 Types of People …

I got the pleasure of doing our last podcast Two Girls and Some Thoughts on a book entitled “Relentless” by Tim Grover.

He was the personal trainer to sports greats like Kobe Bryant, Michael Jordan, Charles Barkley etc …

In his book he speaks about the three types of people he comes into contact with …

Cooler: very careful, waits to be told what to do “Set up Guy” keeps things going needs direction at all times …Does not have much drive or ambition is very content with just being average.

Closer: Can handle pressure will get the job done if you put hiim […] Read more

CPM Week of Workouts: May 16 – 20

CPM Week of Workouts: May 16 – 20

Quote for this Week…
“The best way to get to the TOP is to get off your bottom.”

 

Monday: (Strength Day) = Front Squats. Great combo of Lifting and Gymnastics! Part A 5 rep sets of Front Squats. Part B running, slam ball with a twist (literally) and Wall Walks!

Tuesday: Lots of Rowing… More lots of Pushup’s… More Lots = more than alot!

Wednesday: (Strength Day) = Squat Cleans. Testing our Clean with a Front Squat. Using a % of our Part A weight for Part B and combining Squat Cleans with Burpees.

Thursday: Double Unders and KB Snatch work. Its a good one:) And we […] Read more

Fun Stuff Coming This Summer to CPM!

Fun Stuff Coming This Summer to CPM!

CPMFIT Kids Coming This Summer!

Coming this June and July…. CPMFIT Kids! Get your kids off the couch and their devices and into the gym. We will motivate, build self-confidence and have a lot of fun during our 6 week kids program.

What: 6 Weeks of the CPM classes you love tailored to fit your kids active lifestyle.

Age: 8 – 12 years old

Date: June 13th – July 27th (no classes week of July 4th)

Day & Time: Mondays and Wednesdays from 10:30 am – 11:15 am

Cost: $115 + tax for 1 kid
$199 + tax for 2 kids

* Class size is limited […] Read more

Spring Cleaning Done Right at CPM ….

Spring Cleaning Done Right at CPM ….

It’s Spring Cleaning and although it is a tedious, daunting chore; cleaning out the clutter is the greatest feeling when you are done!

Here are the top five tops to a successful Spring Cleaning …

1. Turn Your Hangers Around :

Turn all your clothes hangers in the reverse direction. After you wear an item, return it with the hanger facing the correct direction. This way you be able to see what clothes you wear and what clothes you don’t.

2. 12-12-12 Challenge

Quickly locate 12 items to toss 12 to donate, and 12 put back to their proper home. This […] Read more

Staying Motivated with CPMFITness

Staying Motivated with CPMFITness

So we now know how to GET MOTIVATED… How do we stay motivated?

If you think I’m going to give you a list of things you can do to stay motivated (similar to the Getting Motivated post) then you are WRONG!

Huh? Why? Because as I mentioned in, GETTING MOTIVATED, motivation is temporary and needs constant attention for you to continue to get motivated. You actually don’t stay motivated.

For you to ‘Stay Motivated’ you need to become disciplined.

What is Discipline?

Discipline is not motivation. Discipline is a skill and must be developed. Discipline is an orderly, prescribed conduct that will get you what you want. Discipline […] Read more

Find Your Super Why …

Find Your Super Why …

It is very easy to go through life living in your “daily routine”. You get up you brush your teeth, you get your coffee, you take a shower, you get ready for work, you drive to work, you get into your office answer emails, complete daily tasks, go to lunch, come back finish daily tasks, drive home, cook dinner, watch t.v., go to bed.

For how many of us does this sound familiar and we can go days upon months upon years living in this habitual lifestyle but why?

Recently I watched a great Ted talk from the author Elizabeth Gilbert who […] Read more

CPM Week of Workouts: May 9 – 13

CPM Week of Workouts: May 9 – 13

Quote for this Week…
“Your future is created by what you do today. Not tomorrow!”

 

Monday: Part A = Leg Levers to Lift. Part B will have a bunch of types of heavy carriers. Lastly, we have a sprint style Back Squat and Sit-Up sandwich.

Tuesday: Part A = Plank Dips… And Part B = Meaty AMRAP of Box Jumps, Push Presses and Plate Runs.

Wednesday: Abs will involve obliques with Russian Twists, Plank Twist and Windshield Wipers. Then we will Tabata… a whole lot of Tabata!

Thursday: Various types of Planks for the Abs… Followed by some stamina work of running with air squat checkpoints and KB […] Read more

What Is Spousing and Do You Do It?

What Is Spousing and Do You Do It?

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

CPM Suns Out Guns Out …

CPM Suns Out Guns Out …

We had a bit of a dry spell in the midwest the past week. I had no idea how much lack of sun took such a toll on my mind and my body … Until Monday when we received the much-needed sunshine we had all been desiring!

Lack of Vitamin D has many negative effects on us, and some effects being very detrimental to our overall health.

Here are some signs that you might be lacking in the vitamin D area ..

1. Muscle Fatigue and/or Pain: – Sore muscles and fatigue plagues many. With a simple add of Vitamin D you can […] Read more