Happy New Year CPM!

Happy New Year CPM!

Holiday Classes

Saturday, December 31st – CPM Grind @ 8:30 am, 9:30 am: YogaFIT @ 10:45 am (Western Mall)
New Year’s Day – Closed
Monday, January 2nd – CPM Grind @ 8:30 am, 9:30 am, 11:30 am (Western Mall)

Bring On 2017!

2017… I’m so excited! You must think I sound like a broken record but I’m soooo ready to kick my fitness and nutrition into high gear. We leave for a tropical vacation on February 1st. You know what that means…. it’s bikini time. And bikini time means I better stop consuming bucket-loads of sugar daily. I started December 26th. What did I start? […] Read more

CPM’s Healthy Habits for the New Year

CPM’s Healthy Habits for the New Year

With the New Year approaching, Resolutions, Effective Workout Routines, and healthy eating habits are on the brain. With another year approaching information on “New Year’s Must Do’s” are on overload!

So what can you do Fit Ones to make this your best year yet?

Here are my top 5 tips to develop a healthy happy life in 2017!

Drink More Water – You need to stay hydrated all day every day, not just when it’s hot outside or you’re sweating it out at the gym. “When it’s cold we forget that,” Baumrind says. “Focus on making sure you’re drinking enough water” by employing […] Read more

#get2thegym in January 2017

#get2thegym in January 2017

2017 is going to be your best FITness Year yet!

Why??

Our classes are the best! Our coaches are the best! And our members are the best!

Since July, we have incorporated Personal Training as our new method to onboard prospective clients into the gym… And it is going GREAT! Our fundamentals program has resulted in clients building a solid-trusting relationship with their coach, learning the mechanics + progressions to our complex movements, the terminology to our crazy acronyms, identifying their strengths and weaknesses to work on.

Our goal at CPMFITness is very simple:

Create a Fun + Effective + Sustainable program […] Read more

CPM 8 Tips to Greatness …

CPM 8 Tips to Greatness …

I was listening to a great sermon by Pastor Mark Brewer Sunday morning and he was speaking about the 8 rules that the Navy Seals live by to get through not only buds but through combat training and battle.

#1 Happiness makes you successful and it makes you have purpose and meaning in all that you do. You notice that people with a purpose tend to be more successful then people who are just living life day to day with no real direction.

#2 Don’t Focus on the Struggle Focus on the End Result: Make your purpose stronger than any road block. […] Read more

CPM Week of Workouts: Dec 26-30

CPM Week of Workouts: Dec 26-30

Quote of the week….
There is always a reason to smile,
you just have to find it ?

Monday: Hope you all had a Merry Christmas! We start off the week with a 40-minute workout of running, squatting and rope climbing. We will only be having 2 classes today, 8:30am and 9:30am at the Western Mall. 

Tuesday: Since we have really been feeling the Death by lately… we thought why not try death by Wall Ball. Yep, you read it right. We will start at 5 reps and work our way up. ?   Now that our legs are feeling like JELL-O we […] Read more

The Power of a Partner

The Power of a Partner

Holiday Classes

Saturday, December 24th – CPM Grind @ 8:30 am, 9:30 am
Christmas Day – Closed
Monday, December 26th – CPM Grind @ 8:30 am, 9:30 am

What Is It About A Partner That Makes You Work Harder?

I decided not to blog about Christmas this week. I’ve done enough shopping, eating and stressing… I’m over it! Instead I wanted to write about partner workouts. We had a few this week and I found myself getting really excited about them more so than the others. Why is that?

Partner workouts make me work harder, no doubt about it. Especially on days when I’m feeling sluggish […] Read more

CPM Gifts to Give Under $25 Dollars …

CPM Gifts to Give Under $25 Dollars …

It is the season of gift giving and with gifts available everywhere we turn, what better way then to be steered in the right direction. Here are my Fit Chic Top 5 Health and Fitness Gifts under $25.
Vegetable Spiral Slicer, Vegetti Spiralizer Spiral Cutter for Healthy Vegetable Meals:

This is the perfect gift that will help your gift recipient create veggie noodles at home in just a few minutes.This Spiral is best for making Veggies, Zucchini, paderno and Carrots.

The Vegetable Spiral Slicer is the perfect tool to make healthy garnishes for dinners, parties, special event and just a good old-fashioned family […] Read more

The New Rule of Success

The New Rule of Success

Many years ago, Jim Rohn said you are the average of the 5 people you spend the most time with. I agree, I’ve written about it, Identity and Associations. While it is true that who you listen, hang, watch, and learn from are critical to the way you think, behave and excel in life. This rule of thumb has it flaws… I spend the most time with wife, dog, our coaches and members at CPM. According to Jim Rohn that is the destination of where my net worth is headed. But what if it’s something else that determines who you […] Read more

Fit Chic Christmas Cocktails

Fit Chic Christmas Cocktails

The Holidays are here and with the Holidays comes Celebration and Parties ..

Festivities can be hard to avoid … so don’t!

You can still have fun and keep it healthy all in one.

I teamed up with KDLT to give you my favorite low calorie holiday drinks. They taste amazing and all have less than 150 calories!

http://www.kdlt.com/2016/12/15/recipe-holiday-drinks-fitchic/

The link above contains the recipes too!

Happy Holidays ..

The O-Board Says…

0:00-6:00:
MAX HS Hold
*MAX KB Swings

6:30-12:30:
Max Bar Hang
*Max Pushups

13:00-19:00
Row 300m
*Max Squats

19:30-25:30
50 Double Unders
*Max Situps

Posted By: Annie

[…] Read more

CPM Week of Workouts: Dec 19 – 23

CPM Week of Workouts: Dec 19 – 23

“The Best Project you will ever work on is YOU“ 

 

Monday: We start off the Christmas week with Wall Balls, Side Planks and DB Snatches followed by a conditioning 100m walking Lunge paired with a 300m Run. Just in case you are wondering how many steps that is in lunges, it’s approximately 132:-) Your welcome! No rowing in workout=open rowing during class time!

Tuesday: (Partner Day) Time for a little gymnastics and total body with this fun partner WOD!  4-rounds, 6-min each: round 1- handstands and KB swings. Round 2 – bar hang with push-ups. Round 3- rowing with squats. Round 4 – […] Read more

Christmas Is Coming!

Christmas Is Coming!

Christmas Stresses Me Out!

There is so much to do this time of year. I want the holiday season to be an amazing experience for the whole family. “Let’s bake and decorate cookies tonight!” Yeah, that sounds like a good idea for the first 15 minutes. “And let’s post all of our amazing family pics to Facebook so we can make our friends feel bad about themselves!” Sorry, I probably shouldn’t write that but have you noticed how some people seem to have lots of time to decorate, bake, do their hair and make-up AND they have their Christmas shopping done by […] Read more

Happy Birthday Annie Mello! #35andFeelingFine

Happy Birthday Annie Mello! #35andFeelingFine

Today (Thursday Dec 15th) marks a very very special day for me and for you… It is our fearless leader, Annie Mello, birthday today!

Yes, I am biased but I think you are too. She is one of a kind and an AMAZING women, wife, leader, coach, author, friend, the list could go on and on and on…

She is also AMAZING because…

She Cares… She cares so much for others. Willing to spend her time, energy and love to help others as much as she can.

She’s Committed… We are all so fortunate to have her in our lives because she is so committed […] Read more

2017 News – Our New Member Initiation Process…

2017 News – Our New Member Initiation Process…

We have some awesome new changes in the works for 2017 and we can’t wait to tell you about what we’ve been up to. First up on the list, is a new way of introducing prospective members and referrals into the gym.

As you probably know, we are constantly evaluating our systems, programs, and facility to determine how to make our gym(s), our culture, and our training better and more effective for our members.

After countless meetings, discussions, and evaluations with our coaches and members, and consulting with the some of the best gyms in the business, we have decided our current intake process is not optimal for the […] Read more

Fitccess @ CPMFITness

Fitccess @ CPMFITness

The Definition of Fitccess: Having success with your Fitness!

There are so many types of fitness and methodology to follow, but those most successful programs seem to have VARIETY. When you workout with variety you keep it fun, train different muscle groups, get different intensities, and see the best overall results!

I’ve been using functional fitness as my training podium since 2007 and I have far exceeded all results I thought possible. I can always work on new things, some movement in my workouts are always difficult (sometimes daunting), and I always feel accomplished when i am done! Sometimes my workouts […] Read more

CPM Week of Workouts: Dec 12 – 16

CPM Week of Workouts: Dec 12 – 16

Quote of the week…
A goal without a plan is simply a wish! 
 

Monday:  25-min Partner Rowing WOD. One partner rows 500m while the other rests:-) Great day to get those meters in! 

Tuesday: (Strength Day) Time for some good ole “Clean” fun, 6 sets of 2 reps followed by a conditioning 16-min AMRAP of Toes to Bar, Double Unders and Cleans. No rowing in workout=open rowing during class time!

Wednesday: We get right into it with 10 Rounds for time of pull-ups and a goblet squat pairing.  And to top it off we will run 200m every three minutes! No rowing in workout=open rowing during […] Read more

Why Is It So Hard To Maintain What We’ve Gained?

Why Is It So Hard To Maintain What We’ve Gained?

Healthy Living… Why Is It So Hard?

It’s obviously the holiday season. There are lots of yummy snacks everywhere including my house because I like to bake in the winter. Who doesn’t? You know what else I like to do? I like to use the holiday season as an excuse to eat poorly. I’ve got this grand plan to eat healthy starting January 1st so why not indulge a little during December. As much as I wish my justification of the treats was legit (as Chris would say), it’s not.

I snacked a little too much last week and guess what happened…. […] Read more

Fit Chic Fitness Gifts for 2016 …

Fit Chic Fitness Gifts for 2016 …

Buying gifts for those special people in your life can be surprisingly stressful. But not with this handy list below .. I have included the top 5 items to purchase for all those active “Fit” people in your life! Now you don’t need to stress you can just click and purchase!

#1 Apple Watch Series 2: The Apple Watch Series 2 can help you reach your fitness goals. Apple did a great job building important fitness features into its latest wearable, including the intuitive ring system for tracking your activity throughout the day. Whether that encourages you to get that run […] Read more

My Top Books of 2016…

My Top Books of 2016…

We can transform our lives because of 2 things. The people we surround ourselves by and the books we read. I want great things for my life and everyone around me. It fascinates me we can learn in 3 days what someone took 30 years to figure out! This last year’s list of topics range from leadership, motivation, accountability and fun!

Living with a Seal = HARD COVER / AUDIO
This is a book I have referred out to others more than any other book! It is a true story of an entrepreneur living in NYC. Everything is going well in his life (fitness, business, […] Read more

There’s Still Time for Goals CPM’ers …

There’s Still Time for Goals CPM’ers …

It is the final month of 2016 (I can’t believe it)! Instead of waiting for New Year’s Resolutions get a head start on your goals for 2016 and continue them right into the New Year and 2017!

Here are some good guidelines to follow when setting goals so they are clear, concise, and effective:

#1 Set Goals That Motivate You – Make sure the goal has meaning and purpose behind it, and that there is value in achieving it! . If you have little interest in the outcome, or they are irrelevant given the larger picture, then the chances of you putting […] Read more

CPM Week of Workouts: Dec 5 – 9

CPM Week of Workouts: Dec 5 – 9

Quote of the week…
“By failing to prepare, you are preparing to fail.”
…benjamin franklin
 

Monday: (Strength Day) – Part A: Overhead Squats 5 sets of 3 reps. Part B: OH squats paried with both rowing and running! 

Tuesday: We begin with a fun Run Row combo followed by a 20-min partner workout of Medball runs, Wall balls and Slamballs. 

Wednesday: Did anyone else LOVE the pacer running test in school?!? If so today is your day! We start things off with Death by 10m Sprints followed by 4-rounds of 50-Doubles and 20-DB squat cleans. No rowing in workout=open rowing during class time!

[…] Read more