FITness Mistakes You Must Avoid in 2017…

FITness Mistakes You Must Avoid in 2017…

Price Shop Gyms…

What is a smarter strategy?
A. Paying $20 a month to a gym you don’t ever use. Thus, no results are achieved. It’s just enough money to justify not going or convince yourself you will start over on ‘Monday. Less money, less motivation, less fun; seems like a lifetime of frustration to me.
B. Or, paying a couple hundred bucks for a coach and gym that gives you the education, accountability and results for a lifetime! Money is one of your best motivators if you position it the right way.

You get what you pay for… Right? Your body is not an […] Read more

A CPM Community That Plays Together Stays Together …

A CPM Community That Plays Together Stays Together …

This past weekend we had our first CPM Chrismtas Sweatsuit Bowling Party. It was a wonderful event with lots of laughs, fun, and relationship building. As I looked at the room, It was so nice to see people who work so hard day in and day out, talk, laugh and lighten up for an evening!

The next morning, Chris and I looked at pictures and video reminiscing about all the fun that was had and it made me think of how important “Fun” is to our lives! I have written that a community that plays together stays together, but it goes […] Read more

CPM Week of Workout: Jan 30 – Feb 3

CPM Week of Workout: Jan 30 – Feb 3

Quote of the week…..
Do MORE of what makes YOU Happy!

Monday: (Strength Day) Hang Clean build-up to 1-RM followed by 5-rounds of Hang Cleans, Barbell Front Rack Lunges and Doubles. Cardio Overload, YES!!

Tuesday: We start off with a little gymnastic work of handstand holds and bar hangs. Then move into a 10-min AMRAP of Cal Row, WallBall Toss and Ring Push-ups followed by a fun little Finisher:-) You don’t want to miss this one! 

Wednesday: Bring your running shoes! Part A: 100m Sprints. Part B: AMRAP 15min of Burpee Box Jumps, Lateral Jumps Over the Bar, Sit-ups and Ball Taps. Lots of […] Read more

It’s Good To Be Back on The WLC!

It’s Good To Be Back on The WLC!

Whole Life Challenge 2017

You can still get in on this challenge!

Follow these simple steps to join us in this challenge:

WHOLE LIFE CHALLENGE – Everything you need to know about the Whole Life Challenge can be found here.
REGISTER – This is a direct link to Whole Life Challenge registration page. Click it and sign up today!
Join Our Team – After registration, search for our team page: CPMFITness. Invite your friends, neighbors and family to join our team also. They do not need to be CPM members to participate.

The CPM Supa Doopa Tracksuit Bowling Party – Join us this Saturday!!

It Feels Good To Be Back!

It feels REALLY good […] Read more

CPM’s Cure for Tight Hips ….

CPM’s Cure for Tight Hips ….

For people who sit a long time at work, the hip flexors and rotators become tight, and the glutes become weak. This combination negatively affects our ability to walk, maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go. Now go “Get Hippie With It!

1. Pigeon – One of the most effective hip openers because you can focus on one hip at a time. This pose also helps to relieve stress, fatigue, and anxiety.

2. Lizard – The hips can become extremely tight just from sitting. This […] Read more

The “P” in CPM! And How to Get There…

The “P” in CPM! And How to Get There…

In the Health and FITness World we WANT Results and we WANT Results NOW!

To garner the Results we desire we must perform to accomplish them!

Definition of Performance:

The action or process of carrying out or accomplishing an action, task, or function.

Eat Clean, Move More (and Better), Increase Mobility, High Quality of Sleep, Recover, Hydrate. All simple actions/tasks/functions that are fundamental laws of Health.

So why aren’t we there yet??

Well… Here is your Formula for Performance:

Performance = Potential – Interference

The “P” in CPMFITness is potential. Here is a fact (believe it or not)… Your Potential is LIMITLESS! What you […] Read more

CPM What Is Your Path?

CPM What Is Your Path?

I was recently listening to a Pierce Morgan Oprah Interview. He was asking some wonderful questions and one in particular that Oprah’s answer really got my attention!

He asked her why she had not ever run for office? He went on to say how great she would be at this and she replied with “It’s not my road” … She then said “I know my road and see it so clearly, that I don’t veer off of it” .

He then proceeded to ask her “What Her Road Was”? She said her road led to make people believe in themselves and help […] Read more

CPM Week of Workouts: Jan 23 – 27

CPM Week of Workouts: Jan 23 – 27

Quote of the week…..
When you think about
QUITTING
think about why you
STARTED

Monday: (Strength Day) Part A: Power Snatch paired with Slam Balls. Part B: 5-Rounds for time of Push Press, Toes to Bar, the heavily requested return of SDLHP with barbell and Wall Balls!

Tuesday: If you love “Death By…”, today is your day! Part A: Death by “Front Squat”. Ouch but oh so good! Followed by 5-rounds, each 2 1/2 minutes of a Burpee-to-plate and Running combo. 

Wednesday: Get ready for a big and aggressive chipper filled with Rowing, Doubles, Medball cleans, Medball sit-ups, KB Swings, Box Jumps, Pull-ups and Goblet […] Read more

The Secret to the Slimdown

The Secret to the Slimdown

Whole Life Challenge 2017

It’s our first challenge of 2017 and it’s a great one!

Follow these simple steps to join us in this challenge:

WHOLE LIFE CHALLENGE – Everything you need to know about the Whole Life Challenge can be found here.
REGISTER – This is a direct link to Whole Life Challenge registration page. Click it and sign up today!
Join Our Team – After registration, search for our team page: CPMFITness. Invite your friends, neighbors and family to join our team also. They do not need to be CPM members to participate.

The CPM Supa Doopa Tracksuit Bowling Party!

It’s No Secret… Is It?

As CPM members, we know the secret […] Read more

Yoga and Mimosas; a Match Made in Heaven.

Yoga and Mimosas; a Match Made in Heaven.

Are you looking to get more yoga into your week?

Did you miss out on all the fun we had last time at Sunday yoga?

Well worry no more, because Sunday yoga is back and we are kicking it off in style.

Join me Sunday, January 22nd at 9:30 a.m. for a rejuvenating yoga flow guaranteed to get the blood flowing and send you off into your Sunday with that much needed Zen pick me up (plus it just might help you recover from whatever fun you had Saturday night).

Stick around after class to join your fellow […] Read more

Debunking Your Concerns (ahh Excuses)

Debunking Your Concerns (ahh Excuses)

In 2017 we want to help you get the body you WANT | NEED | DESERVE.

Last year from September – November we participated in the Whole Life Challenge. In fact, in was the most participated challenge in the history of not only CPMFITness existence but in my personal FITness career.

What is the Whole Life Challenge exactly?

It’s not a nutrition challenge… but you will eat healthier.
It’s not a workout challenge… but you will exercise better.
It’s doesn’t have prizes… but you can win!
You won’t be perfect… but you will focus on progress!

Why we are EXCITED to do the challenge again?

It’s pretty simple. Results […] Read more

CPM’s Best Year Yet …

CPM’s Best Year Yet …

Do you ever look at someone’s life and wonder “Why that can’t be you”?

Did you ever think of the fact that it could? …

First step would be to get clarity on what it is you even want out of life i.e clear the confusion? Successful people are typically successful because they have identified what 1-3 things they want to excel at. Next start to write goals on how you can get there by following those 1-3 things. For example If I want to be psynonemous with fitness in the world, that is a Big Hairy Audacious Goal and how am […] Read more

CPM Week of Workouts: Jan 16 – 20

CPM Week of Workouts: Jan 16 – 20

 Quote of the week…..
you’re only
ONE WORKOUT
 away from a
GOOD MOOD! 

Monday: (Strength Day) We start off the week with “Clusters!” You have asked we have delivered:-) Part A: Cluster Build-up. Part B: Poetry in Motion of Clusters, Doubles and Burpee Pull-ups. There is a lot packed into this workout, don’t miss out!

Tuesday: If you have recovered from Monday (or just need another butt kicking), come join us for a 20-min AMRAP of Front Rack Lunges, Pike Push-ups and Body Builders followed by an Ab Finisher! 

Wednesday: Cal Rowing seems to be the theme the past few weeks. Part A: EMOTM for 15-min […] Read more

I Never Post Recipes But…

I Never Post Recipes But…

Whole Life Challenge 2017

It’s our first challenge of 2017 and it’s a great one!

Follow these simple steps to join us in this challenge:

WHOLE LIFE CHALLENGE – Everything you need to know about the Whole Life Challenge can be found here.
REGISTER – This is a direct link to Whole Life Challenge registration page. Click it and sign up today!
Join Our Team – After registration, search for our team page: CPMFITness. Invite your friends, neighbors and family to join our team also. They do not need to be CPM members to participate.

The CPM Supa Doopa Tracksuit Bowling Party!

It’s Time To Post This

If you workout with me at 6:30 […] Read more

Hello CPM I am Here to Introduce Myself …

Hello CPM I am Here to Introduce Myself …

The Mod Squad

Three years ago this January started like any other year, I again was trying to convince myself to try to eat better and maybe find a gym and to work out again, my usual resolutions. Finally my sister convinced me to come to a yoga class with her (I did not know at the time that it would be Annie’s FHY class) and afterwards I was intrigued. Everything about this gym was not what I expected. So I decided to give CPMFITness a try.

To say a lot has changed for me over these last 3 years would be […] Read more

Why CPMFITness?

Why CPMFITness?

I heard there are 74 gyms in Sioux Falls and the surrounding area. Health and FITness is on the mind of most everyone this time of the year.

So why would someone choose CPMFITness over another gym?

What makes us so different vs. the 73 other gyms around town?

Here are my TOP 10 reasons WHY CPM is different i.e. Our CORE Values…

1. Attitude isn’t everything but it definitely is the 1st thing.
2. Listen more than we talk.
3. Room for improvement, not excuses.
4. ABL – Always Be Learning
5. Praise in public and challenge in private.
6. Every class is recess #adultPlayground
7. It’s about them, […] Read more

CPM Alternatives to Your Morning Cup of Joe ..

CPM Alternatives to Your Morning Cup of Joe ..

As the New Year is officially here … it is very common for people to want to change up their morning routine and ditch the coffee for some healthier alternatives.

So what can you have that will make you just as excited to jump out of bed, but will maybe be even more beneficial to your overall health and wellness.

“teas” provide a balanced and clean source of energy while offering something new to your daily beverage routine. Rotate a cup in and bring forth your inner warrior before your day begins.

In addition to steeping these leaves and enjoying them plain […] Read more

CPM Week of Workouts: Jan 9 – 13

CPM Week of Workouts: Jan 9 – 13

STRIVE for PROGRESS
not PERFECTION! 

Monday: (Strength Day) We start the week of with a 5-rep Deadlift build-up followed by a 20-min AMRAP of deadlifts, push-ups and HIGH box jumps. A little core/back/legs, upper body and plyo’s!

Tuesday: Part A: Gymnastics work on the bar and floor followed by a timed WOD of cal rowing, doubles, wall-ball, pull-ups, plate to overhead, T2B and everyone’s favorite Turkish Get-ups:-) 

Wednesday: On the menu for today is a 25-min Chipper of the following movements: HR (hand release) push-ups, deck squats, sumo squats, running, ring rows, burpees, reverse lunges and farmer carry. This is a true full-body workout!

Read more

The New Year Means New Members!

The New Year Means New Members!

How To Transition into the CPM Community

The start of the new year means you will see some new faces at CPM. There are things you can do to make their transition into CPM gym life a good one. Or maybe you are the new member…. I’ve got tips for you too 🙂

Current Members:

Introduce yourself – It’s a small gesture but it can make someone feel very welcome in class.
Chat with them a little – Try to get to know the new member. It can be tough to be standing in a class full of people especially when everyone is engaged […] Read more

Fit Chic Sun-Dried Tomato Chicken ….

Fit Chic Sun-Dried Tomato Chicken ….

I love comfort foods with the cold wintery weather, but now that New Year’s Goals are in place I want foods that can give me comfort and a healthy body too!
Here is a great recipe that compliments both and can be served over a bed of lettuce as a salad for lunch tomorrow as well! It is simple and effective which is my favorite kind of recipe!

Ingredients:
Chicken:
4 free range organic chicken breasts
2 tablespoons almond flour
dash of pepper
Sauce:
2 tablespoons olive oil
2 tablespoons minced garlic
1/4 cup of sun dried tomatoes
1 cup sliced mushrooms
1½ cups full fat coconut milk
1 tablespoon of coconut […] Read more