CPM Week of Workouts: Oct 31 to Nov 4

CPM Week of Workouts: Oct 31 to Nov 4



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! ūüĎĽ

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!


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!


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


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…

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” ūüĎĽ ¬†¬†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…


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.


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