A Personal Hero Workout @ CPMFITness …

A Personal Hero Workout @ CPMFITness …

(Written by our very own, Steve Chamles aka. Gus)

Captain Warren A. Frank, USMC was killed in action on 25 November 2008 in Ninewa Province, Iraq at age 26 while serving with 5th Air and Naval Gunfire Liaison Company. Raised in Cincinnati, OH, 2004 graduate of the Citadel, he is survived by his widow Allison, daughters Sophia Lynn & Isabella Grace, sister Sara, and parents Warren and Rebecca.

Warren and I joined the same unit in the summer of 2005 and served together there until early 2008. I got to know him both professionally and personally – trained with him, partied with […] Read more

Lets Stay FIT or Get FAT?

Lets Stay FIT or Get FAT?

Have a lot of fear the holiday are here! This is the time of the year that can make or break our Health and FITness 2016 goals. The average American will gain anywhere from 1 to 10lbs from Thanksgiving day to New Year’s Day #yikes! But the scarier stat is that they will NOT lose the weight. The weight they gain will inevitable ‘rollover‘ to next year! Creating a vicious cycle of weight gain for years to come.

Below are 5 examples (from a blog post by the WLC founder Andy Petranek) that create that kind of weight gain this time […] Read more

I am “Thankful” For CPM!

I am “Thankful” For CPM!

As I was sitting at the dinner table on Thanksgiving Night, we all went around and said what we were thankful for…..

I had so many things running through my head that I could not process this question into one answer. There was so much I was thankful for, and I wanted to say it all;

How did I condense this question into one sentence…

and why should I have to?

I am thankful for my friends and CPM family!

I am thankful for my health and ability to educate people on their health and well-being.

I am thankful for the gifts and talents that I […] Read more

CPM Week of Workouts: Nov 28 – Dec 2

CPM Week of Workouts: Nov 28 – Dec 2

Quote of the week
Success is on the other side of your comfort zone…
 

Monday: Let the Thanksgiving Detox continue! Part A: EMOTM of Burpee-over-bar paired with Deadlifts. Part B: 16-min AMRAP of Farmer Carry, Step-ups and DB/Ring Push-ups.  For those in the rowing challenge, there is no rowing in the workout which means you can come and row during class time! 

Tuesday: (Strength Day) Part A: Build-up to a 1-RM Squat Clean followed by 7-rounds (3-min each) of heavy squat cleans and running! No rowing in workout=open rowing during class time!

Wednesday: (Strength Day) Time to get your Jerk On! Part […] Read more

Happy Thanksgiving CPM!

Happy Thanksgiving CPM!

Sleigh the Rower IV

Possibly the best way to avoid those unwanted holiday pounds. Sign up for Sleigh the Rower IV by putting your name on the board at the gym. We will have lots of options for you to get to the gym and row. Keep an eye on the schedule for available times.

Black Friday WOD

Join Emily and Babs for a kick-butt post-turkey day workout. We need to exercise more than shop, right? I think so!

Thank You CPM!

We all have so many things for which we should be thankful. Since this was a crazy busy week, I thought I would […] Read more

Stay On Track this Thanksgiving CPM …

Stay On Track this Thanksgiving CPM …

It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the […] Read more

Who Wants to be a Millionaire? #morethanmoney

Who Wants to be a Millionaire? #morethanmoney

Why should you strive for financial success?

For the money you will receive?
For the attention you might garner?
What is your reason?

I used to think those were great reasons why until I came across a better reason that would shifting my thinking and change how I viewed myself and the world around me.

Now lets flip this to the health and FITness side. I like to think and coach conceptually. What works to achieve financial independence can also be applied and transferred to ‘FITness Independence’.

Why should you strive for ‘Physical Independence’?

To wake up and be pain free everyday?
To build an anti […] Read more

CPM’s Guide to Stay on Track This Thanksgiving ….

CPM’s Guide to Stay on Track This Thanksgiving ….

It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the […] Read more

CPM Week of Workouts: Nov 21-25

CPM Week of Workouts: Nov 21-25

Quote of the week

Monday: “Strength Day” –  Part A: Snatch 1-RM build-up. Part B: 12-min AMRAP of Snatch paired with doubles! Let the fat blasting and muscle boosting begin our Thanksgiving week! 

Tuesday: A conditioning 24-min AMRAP filled with 5 T2B, 10 Ball Slams and 15 Squats. And to keep the calorie burner going, 10 burpees have been added every 4-minutes. Which means maybe one more helping of pie:-)

Wednesday: “Chipperroo” – Lots of goodies in this one! We work are way down and then build back up with running, KB swings, wall balls, pull-ups, rowing and dip. Perfect WOD before […] Read more

Are You Smart Enough To Scale?

Are You Smart Enough To Scale?

Sleigh the Rower IV

Possibly the best way to avoid those unwanted holiday pounds. Sign up for Sleigh the Rower IV by putting your name on the board at the gym. We will have lots of options for you to get to the gym and row. Keep an eye on the schedule for available times.

Black Friday WOD

Join Emily and Babs for a kick-butt post-turkey day workout. We need to exercise more than shop, right? I think so!

CPM Sweatshirts

We are ordering our super cozy CPM sweatshirts! They are $49 each and you can order red, blue or both 🙂 Get your name […] Read more

CPM Fast Food Favorites With No Drive Thru Needed …

CPM Fast Food Favorites With No Drive Thru Needed …

Yesterday was “National Fast Food Day”! No need to go thru your local drive thru, make these healthy recipes at home that taste just like your favorite fast food choices without all the negative side effects!

Here are my Top 5 fast foods recipe picks:

Avocado Burger – One of the most loved fast food treat from In and Out to Burger King, Five Guys etc are all famous for their delicious mouth watering burgers well now you can have the delicious taste and not wait in line to get it!

Chicken Fingers – From Kids to Adults of all ages, chicken […] Read more

Challenge Take-a-Ways

Challenge Take-a-Ways

For 144 of us the Whole Life Challenge is over! We experienced up’s, down’s, setbacks, successes, curveballs, twists and turns. Kind of like life:) With anything that you invest a ton of time, energy and emotion into it is always good to do a professional recap. Here is mine…

What I did after the challenge and what I suggest you do…

A. Go through all your reflections and  comments and find your Top 5 Take-a-Ways (mine below)
B. Complete all your scores, self assessment, measurements, weight, before and after pics. (Data can be a game-changer for future results and motivation).
C. Think about what […] Read more

Be Who You Want on the Inside and Get What You Want on the Outside … CPM

Be Who You Want on the Inside and Get What You Want on the Outside … CPM

I heard this term quite a few years ago (2005 to be exact) at a personal development seminar. I was hearing what they were saying, but I wasn’t ready listen to what they were saying until recently, then it Set IN!!!

The term, “Be the Be”, refers to what type of person you need to become (on the inside) to actually get to where you want to go (on the outside).

If your goal is to become the top sales person in your company, with that title in hand… How many calls are you making a day? How many appointments do you have […] Read more

CPM Week of Workouts: Nov 14 – 18

CPM Week of Workouts: Nov 14 – 18

Quote of the week
be the
CHANGE
you want to see

Monday: “The Bear”?  – Every 60 seconds you will complete 1 Bear Complex (power clean, front squat, push press, back squat, and second push press) plus 5 pushups. For how many rounds?!? Lets say 25!!

Tuesday: Ready for a day of solely body weight movements?!? “Barbara” it is!  She consists of five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats. There’s a three-minute rest at the end of each round, which can seem generous, but by the third or fourth round, it becomes the fastest three minutes of your life. 

Read more

As The WLC Comes to an End…

As The WLC Comes to an End…

All Good Things Must Come to an End

The Whole Life Challenge is over… finally! I have to admit, 8 weeks was a lot for me. I did great for the first 4 weeks and then sort of fell off the wagon. Ok, I totally fell of the wagon. But I have gained a lot during this challenge and it’s not weight that I gained! Today, I want to reflect on the good and the bad of the Whole Life Challenge (according to me).

The Good:

The online tracking system – When I was eating well and getting all of my points, recording […] Read more

A Fit Chic’s First Day in the White House …

A Fit Chic’s First Day in the White House …

Today marks the first day of office for our New President ..I feel like for the last two years all we have heard is who is going to be the next president of the United States and now today November 9th the day has arrived. So I started to ask myself .. What would I do my first day as president in the White House … (yes I know the president doesn’t officially move in until January when they are sworn in) … but for fun as a Fit Chic here is what I would do …

#1 Sleep – After […] Read more

Something to THINK about…

Something to THINK about…

Recently received an email from a dear friend / member…

Came across this in the context of work (that is, client relationships), but it makes so much sense within the context of all relationships–including relationships with our own health! Had to share with someone who would appreciate it, and you are that person!

From Seth Godin’s blog on 3/27/2014: LINK

What if, in some sort of sci-fi solar flare cataclysm, it was impossible for humans to have more kids? No more babies.

How would we treat the last generation? Would we say to the youngest student on Earth, “sorry the school is really run-down […] Read more

At CPM Perspective is Key!

At CPM Perspective is Key!

Are you the type of person who looks at the glass half empty, or the glass half full?

Do you have friends, co-workers, family, etc whom are always having “bad” things happen to them.

These people will use phrases like “Why me” or “Could it get any worse” etc..

I like to call these people “Debbie Downers” (click on the link for further explanation).

What if it was “you” that was creating the bad day?

Yes, we all have problems or situations arise in our life, but it is the way we chose to view and handle the situation which makes the outcome good […] Read more

CPM Week of Workouts: Nov 7 – 11

CPM Week of Workouts: Nov 7 – 11

Quote of the week
I may not be there yet but I am closer than I was yesterday

 

Monday: (Strength Day) Part A: EMOTM of 3 Deadlifts + 1 Hang Clean + 2 Front Rack Lunges. Part B: The famous Curtis P’s are on the menu  (power clean, one lunge on each leg, push press) paired up with some sit-ups. 

Tuesday:  Want to take your pull-ups to the next level?!? Come to class and we will do just that by adding a little weight followed by a 10-rounder of pull-ups and burpees ??

Wednesday: “ARNIE” – Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, […] Read more

TGIN… Thank Goodness It’s November!

TGIN… Thank Goodness It’s November!

Goodbye October… Hello November!

I can’t believe I’m saying this but I’m actually happy that October is over. We can move past the Halloween candy, pumpkin this, pumpkin that and start thinking about Thanksgiving, Christmas and, let’s not forget, the rowing challenge!

So we still have this Whole Life Challenge thing going on and I have to admit I’m pretty much over it. I’m trying to maintain what I’ve gained/lost thus far but I’m tired of posting my results each night and getting a “score” for the day. So I need a new challenge. Maybe I need a challenge plan.

November – Continue […] Read more