CPM Week of Workouts: Oct 31 to Nov 4

CPM Week of Workouts: Oct 31 to Nov 4

 HAPPY HALL?WEEN!!

 

Monday: We start the week off with the “Great Pumpkin WOD” – 30 min AMRAP of running, squatting, lunging, some core strength, wall balls, burpees and bear crawls! Remember to wear your costume! ?

Tuesday:  Time to get Chippy with some Doubles (100), Running (1-mile), Pull-ups (30), Rowing(400m), Back Squats (30), Waiter Walks (200m) and Power Cleans (30). Lots of goodies in this WOD!

Wednesday: We start with a 10-min EMOTM of handstand and hollow holds. Then jump into 1-minute stations of Power Snatch, Box Jumps, Row for Cals, Russian Twists and Doubles.  

Thursday: Part A: 2RM Deadlift followed by a conditioning 20-min AMRAP […] Read more

Whole Life Challenge…. Week 6!

Whole Life Challenge…. Week 6!

Halloween 

Don’t forget to wear your costume to the gym on Monday, October 31st! If you dress up, the class will not count towards one of your weekly visits. We can’t wait to see what you come up with!

Week 6… We Are So Close!

I’m back in this thing. Had a few so-so days last week and I didn’t feel great after them. I also happened to get a minor cold. Is that related to the fact that I was cheating on my diet? Possibly.

So it’s time to take this challenge seriously again. When I was doing REALLY well, I kept asking […] Read more

Fun Fit Chic Halloween Cocktails …

Fun Fit Chic Halloween Cocktails …

The Count down begins for Halloween and I am sure the parties will begin Friday until Monday.

I am the first to say I will be trading candy this year for these delicious low calorie cocktails!

This season I won’t feel bad about my choices for drinks and my drinks will be the talk of the Halloween festivities!

Pumpkintini:

4 oz Vanilla Vodka (preferably potato vodka)

1 T Stevia

5 oz coconut milk or unsweetened Almond Milk

2 Tbsp Pumpkin Puree

Pumpkin Pie Spice to taste

Directions:

Add all ingredients to a cocktail shaker filled with ice and shake vigorously for at least 10 seconds (until the […] Read more

Are We There Yet??

Are We There Yet??

“There is no finish line with FITness.” #sorryNotSorry

There is a lot of talk and I bet even more thought about…

When is this challenge going to be over?
Why isn’t it over already?
I wish is was only 4 weeks.

So I beg to ask the question(s)…

Why do you want it to be over?
… Do you want to go back to your old ways? That doesn’t seem like a good reason. If you do then why did you do the challenge anyway?

What is going to be different about you when it is over?
… What have you actually […] Read more

Criticism is “Key” at CPM …

Criticism is “Key” at CPM …

I listen to a morning video called Darren Daily. It is from the Entrepreneur Businees Guru Darren Hardy. Each day he provides you with a 2 to 6 minute video to help inspire, motivate, and keep you focused and driven to attain all it is out of life we can!

Thursday’s video was one that was too good not to share …He spoke about the positive power of Criticism. Successful people typically respond to criticism in a positive manner and learn from it ….

Darren Says “Criticism is a key ingredient to success and can provide you steps for improvement.
To learn how […] Read more

CPM Week of Workouts: Oct 24-28

CPM Week of Workouts: Oct 24-28

Quote of the week…
I AM NOT HERE TO be AVERAGE, I AM HERE to BE AWESOME!

Monday: (Strength Day) – Hope your legs have recovered;-) Up first we have…wait for it….BACK SQUATS, ahh yeah! Part A: Back squats, finding  2-RM. Part B: 3-rounds for time of row for cals, KB swings, double-unders and farmer carry. 

Tuesday:  Time to get Gymnasty! Part A: EMOTM of hollow hold, pike handstand and OH Lunges followed by a 16-min AMRAP of running, russian twists, hang bar taps, toes to bar and burpees. 

Wednesday: “THE GHOST” ?   6-rounds for time of 1-min row for cals, 1-min plate snatch, 1-min doubles and […] Read more

Whole Life Challenge Week 5….I’m In A Rut

Whole Life Challenge Week 5….I’m In A Rut

WLC Week 5…. I’m Not Even Sure What To Say

I feel like we are in a Whole Life Challenge rut. I say “we” because I’m feeling the same way. I was rocking this challenge for the first 3 weeks. Unstoppable…. max points every day and I felt AMAZING! So what is causing this rut and how do I get out of it?

Here is what I think has gotten in the way of my challenge success:

I’m not seeing results as quickly as before. I dropped 5 pounds fast on the challenge, then dropped a few more but now I’m at a […] Read more

CPM’s Top 4 Tips To Get Energized Without Caffeine …

CPM’s Top 4 Tips To Get Energized Without Caffeine …

Are you a person who always feels tired, run down, full of energy lulls?

Well here are a few tips to not have to rely on caffeine or sugar to give you that pep to your step!

#1 Workout First Thing in the AM … – Exercise boosts your mood and energy levels by creating a fresh dose of endorphins that will make you feel great and energized for the whole day!

#2 Cold Shower – Brrrr is right but it will give you the energizing whoosh you need to get and keep you feeling like the energizer bunny! It will […] Read more

Better Questions are the Key!

Better Questions are the Key!

Our brain is very smart and very dumb at the same time…

Huh??

You see whatever we input into our brain (what we think, hear, see, smell, touch, action, behavior and habit) will result in an output.

Our brain is very smart; whatever we input it does an amazing job processing the information as quick as possible to produce the output. When we feed it with positive things we will receive positive outcomes with the opposite being true.

Our brain can be very dumb because it doesn’t determine if the input is favorable or not it just does whatever you tell it to do.

Understanding this can be […] Read more

The Good Vs. Bad of Competition …

The Good Vs. Bad of Competition …

This past Saturday we competed in a local competition with some great people from our gym. I have competed in the past and it has not been enjoyable or fun. This was the first competition I had participated in, that people were encouraging, laughing, and enjoying their time there!

Good Competition vs. Bad Competition

Something very good or something very bad can happen to you…

You can become motivated beyond what you ever thought possible.

–OR–

You can fall into the bermunda triangle of COMPARING yourself to others, their scores and begin to
question your training, success you have had thus far and began to self […] Read more

CPM Week of Workouts: Oct 17-21

CPM Week of Workouts: Oct 17-21

Quote of the week…

There is always a gap between intentions and actions!

Monday: (Strength Day) – We start off the week with a fun little shoulder to overhead build up. Part A: We begin with Strict Press working towards 1-RM (4sets) then onto Push Press 3-RM(4sets) and then Push Jerk 5-RM(4sets). One should be able to increase weight by 10-20% going from one movement to the next. We end the workout with a quick heart rate burst of sprinting!

Tuesday:  Partner WOD: 5-rounds, 4-minutes each of deadlifts, push-ups and max wall balls.

Wednesday: (Strength Day) – Part A: Snatch Complex.  Part B: “Scarecrow” – 4-rounds for time of KB […] Read more

Week 4….Will The Virtual Jar Change Our Thinking?

Week 4….Will The Virtual Jar Change Our Thinking?

WLC Week 4 – Virtual Jar Changes our Thinking?

The people at the Whole Life Challenge are not idiots. They have a pretty good idea of what lifestyle challenge they should throw at us and when. Example: We are on week 4 of the challenge and this is the time when people start to get tired of the challenge, have negative thoughts about eating healthy, drop out, etc.

So they throw this Digital Jar of Awesome at us. Suddenly, posts that would have been negative are now positive. We post what we are thankful for, we read what others are thankful for […] Read more

CPM Don’t Be A Stress Eater ….

CPM Don’t Be A Stress Eater ….

One of the biggest complaints I hear from clients is they need to reduce stress and live a healthier lifestyle.

So here are 5 very easy adjustments to stay on your track with those goals…..

#1 Have an alternative for your go to “stress” food or snack – For example if you are a chocolate lover, reach for the Trader Joe’s 70% cacao dark chocolate and have a square even put a little almond butter if you are a reeses fanatic. If you are a salt lover try this sweet potato chip (you can use zucchini as well) recipe.

#2 Get it out […] Read more

I Went Blackout and then Saw the Light!

I Went Blackout and then Saw the Light!

Here at CPMFITness a good percentage of the members are participating in the Fall/Winter Whole Life Challenge. The focus is on 7 daily ‘wellness’ habits. One habit, Lifestyle, changes each week. Last week, the challenge was “Social Media Blackout”; basically to cease from all personal Social Media usage. Here are the official rules…

This week, we’ll leave our personal social media accounts unchecked and lonely, including Facebook, Instagram, Snapchat, Twitter (and any other service that connects us to people anonymously or impersonally). 

If know me I like Social Media… A lot! It’s fun, engaging and helps grow our business. A few […] Read more

The CPM Hang Over Cure …

The CPM Hang Over Cure …

After a weekend in Vegas this is the perfect blog to follow…

Here are some helpful hints to ease that hangover and not let your day become a total waste!

#1 Drink Plenty of Water – Being dehyrdated plays a major role in your hangover! Water helps to replenish your body and flush out those alcohol toxins. If your stomach is really not happy try drinking some sparkling water.

#2 Physical Activity – When your hangover is here sweat it out! Exercise is a great way to get you off the couch and get you feeling better! You will also get that great […] Read more

CPM Week of Workouts: Oct 10-14

CPM Week of Workouts: Oct 10-14

Quote of the week…
When I lost ALL of my EXCUSES, I found ALL of my RESULTS!

Monday: (Strength Day) – Part A: 1-RM Push Jerk. Part B: 15-min AMRAP of deadlifts, hang power cleans and push press. Now if that doesn’t get your heart pumping, no worries we threw in a little running as well:-)??

Tuesday:  We start things out with a little “Annie on the Run” which is short distance running partnered with doubles and sit-ups. To finish things off we will do a little Sally WOD. You do not want to miss this one!

Wednesday: (Strength Day) – Part A: 3-RM Thruster build-up. […] Read more

Whole Life Struggles… We Love to Blame It On Something!

Whole Life Struggles… We Love to Blame It On Something!

Week 3 of the Whole Life Challenge… Challenge Struggles: On Who or What do You Place the Blame?

Week 3 of the challenge. By now we should all be feeling pretty good if we’ve actually challenged ourselves in the WLC. How have you done so far? Has anything gotten in the way of you achieving your goals? From what I have read in the reflections, many participants have had events/struggles/people that have caused them to lose LOTS of points throughout this process (me included). The reflections, possibly my favorite part of the challenge, are really fun to read and I think […] Read more

Be Honest CPM …

Be Honest CPM …

vWhen Chris and I were going through our “Pre-Marriage’ Counseling, we were asked to pick the top three qualities (from a list of 10) that we felt would constantly fill our love bank. My number 1 was “Honesty and Openness” I have always been so honest (sometimes to a fault), as I would rather know the truth than to be lied to. Growing up I had an individual close to me who would constantly lie and not follow through. It tended to be about daily things like picking me up, or celebrating some special event, coming to my game […] Read more

Barrier Bashing…

Barrier Bashing…

“We don’t lack for knowing, we lack for doing.”

I’m reading an EXCELLENT book (well actually it’s my 3rd time reading it) Up, Down, Sideways; by Mark Sanborn. It is about leadership, success, and personal development.

He raises the point, “If I consistently did all the things I said I was going to do, I’d probably be retired on a yacht right now”. And then poses the question, “What keeps us from doing what we know that needs to be done?” Answer = Barriers!

Barriers are obstacles and impediments that consistently keep us from acting on what we know. When faced with a barrier he describes 7 […] Read more

Stretch it Up CPM’ers …

Stretch it Up CPM’ers …

One of the most common things I am hearing around the gym, is “It is hard to get my mobility in” .. Well here is one way to end that debacle!

The STRETCH IT UP CHALLENGE – UNLIMITED YOGA FOR $30 ….

What is the “Stretch it Up Challenge” ? For the next 6 weeks in the Whole Life Challenge you will have access to all the yoga you want! One of the 7 areas of focus is mobility, so what better way than to make Yoga a focus!

(Concern) Why should I participate in the “Stretch it Up Challenge”? So […] Read more