Let the Post-FNL Depression Begin

Let the Post-FNL Depression Begin

The Last one – 17.5

I still can’t believe Friday Night Lights is over. The past 5 weeks have flown by. We’ve learned a lot from these workouts… how to better organize, how to scale our members, how to pump up the crowd. It’s been great and we are sure to do it again.

The last workout was thrusters and doubles. A lot of us predicted it but we were wondering if it would be dumbbell thrusters instead of barbell. Turned out to be barbell and for that I am thankful. It was a tough workout for everyone. Whether you could roll […] Read more

Fit Chic Fun with Cauliflower

Fit Chic Fun with Cauliflower

It’s National Nutrition Month and what a better way to celebrate than with some fun recipes to do with Cauliflower!

From Rice, to “Buffalo Wings”, Mashed Potatoes, and Incredible Mac and Cheese.

Cauliflower is a great source of Magnesium, Vitamin K, Potassium, and foliage. It also dosen’t give you the bloated “Carb Overload” feeling like the pasta and potato versions would.

Here’s the Video with all the recipes live on KDLT News ..

Check it Out:
http://www.kdlt.com/2017/03/28/saying-goodbye-carbs-fit-chic-annie-mello/

The O-Board Says…

A. AMRAP 8min
MAX Double Unders
*EMOTM 6 Goblet Squats*

B. 6 Rounds
Min 1: 10 Bench Press
Min 2: Max Hand Release Push Ups
Min 3: 100m Recovery Run
* […] Read more

No More To-Do Lists…

No More To-Do Lists…

I like to talk about time and tasks.

A. TIME MGMT ISN’T THE PROBLEM
B. END OF THE YEAR PLAN
C. ESTABLISH A RHYTHM WITH YOUR HEALTH

As we move through our fast paced lives with lots of commitments to our family, job, friends, health, etc… It can be challenging to fit everything into our day and week. So what do we do? We make a to-do list (TDL)! Get the thoughts out of our head and on to paper and begin to attack our TDL. This can be a very good thing as writing it down will remind us of what we need […] Read more

CPM’s Tips to Avoiding Spring Allergies and Flu ….

CPM’s Tips to Avoiding Spring Allergies and Flu ….

Spring is in the air and so are allergies, sickness, and flu.

Here are some great tips and tricks to cure and avoid Spring “Fever”.

With some good nutrition, quality movement and stretching, and adequate sleep you will dodge the Spring Fever Bullet this year!

The O-Board Says…

A. For 10min (build UP)
EVEN: 1 Power Clean
100m Run
ODD; 1 STO
50 Jump Rope Medley

B. 7 min Amrap
7 Power Cleans
7 HSPU

**Rest 3 minutes**

7 min Amrap
7 Shoulder to Overhead
7 Bar Muscle Ups

Posted By: Annie

[…] Read more

CPM Week of Workouts: March 27-31

CPM Week of Workouts: March 27-31

    Quote for the week……
Be the BEST version of YOU! 

Monday: We start the last week of March off with a Bodypalooza! It begins with a 100m Run and ladders up to 800m with KB swings, squats, push-ups and sit-ups in between. This should take care of both strengthening and endurance!

Tuesday: Part A: 10-min EMOTM build-up of power cleans, running, STO (shoulder to overhead) and jumping.  Part B. Two 7-min AMRAP’s. First Couplet is power cleans and handstand push-ups. Second is STO and bar muscle-ups. UFTA!!! ? #motherpluckerisinlove❤️

Wednesday:  (Strength Day) Part A: Overhead Squat 3-RM build-up followed […] Read more

Friday Night Lights – One Workout To Go!

Friday Night Lights – One Workout To Go!

17.4 – What a Workout!

Deadlifts, Wallballs, Rowing and Handstand Push-Ups….my favorite workout so far! We had another amazing night at CPM and I can’t believe FNL is coming to an end. I’m very very sad and I’m not the only one. I’ve gotten several messages from members that feel the same way. If you know me well, you know that there isn’t much that will get me out of the house on a Friday night. I get up early in the morning and I prefer to go to bed much earlier than most of you. But I have looked forward […] Read more

CPM Picks for the Best Total Body Exercises …

CPM Picks for the Best Total Body Exercises …

What if I showed you some simple and effective exercises that get you a total body workout!

Here are my top 5 favorite Total Body Workout Movements:

#1 Burpees – YEAH BURPEES! The burpee is the overall best total body exercise. You get cardio, core, legs, and arms all in one! Do two minutes of max burpees then rest 30 seconds and repeat this 4 times. It will be just the workout you need in a time crunch.

Pro Tip: Keep your shoulders over your wrists, and your elbows close to your sides. If you need a rest make sure to do it […] Read more

CPM’s Guide to the “Winner’s Mindset”

CPM’s Guide to the “Winner’s Mindset”

What separates the winners from the losers, is that winners accept that there are no shortcuts to success. Equipped with hard work, sweat, and consistency, the most effective tools for success, winners do whatever it takes to get the job done.

Achieving success in CPMFITness comes down to the decisions that we make on a daily basis. These, in turn, become our habits. Gain insight into the habits of winners, so that you can turn even smallest of efforts into success.

Set Your Goals and Take Action

Goal-Setting is the single most important skill to acquire when it comes to creating healthy exercise habits. […] Read more

Can You Smell The Spring Air CPM?

Can You Smell The Spring Air CPM?

Spring is officially here! While just the sound of that makes me smile knowing that warm nights, lake visits, and sun are near it also brings many wonderful health benefits as well.

When spring hits, it’s hard to feel down in the dumps. Add longer days and the return of sundresses. The good news is that all the things we love about spring are surprisingly good for us, too, so with a big smile on your face, pack up your winter gadgets and trade it in for the bikes, BBQ’s, and bathing suites.

Farmers Markets are Back!
this is the time of year […] Read more

CPM Week of Workouts: March 20 to 24

CPM Week of Workouts: March 20 to 24

      Quote for the week……
THE question ISN’T
CAN YOU
its 
WILL YOU!

Happy Monday! We start off today with some gymnastic movements. Part A: 5-Rounds of barbell sit-ups and handstand holds followed by a 15-min cardio burt of run/row, wall ball toss and T2B. My new goal is to start making gymnastics more of a priority. In the functional fitness world there is nothing more functional than having complete control of the movement of your body.

Tuesday: (Strength Day) Part A: Strict Press 2-RM build-up. Part B:  20-min Partner AMRAP of rowing, rope climbs, KB swing and push-ups. Benefits of […] Read more

17.3 Squat Snatch, Snatch Squat, Sasquatch… What?

17.3 Squat Snatch, Snatch Squat, Sasquatch… What?

17.3 – On the Rig Again

Week 3 of the open workouts brought something I wasn’t expecting… chest to bar pull-ups. Week 1 had T2B, Week 2 had Muscle-Ups so I thought they would skip the rig for Week 3. Guess I was wrong on that one. The squat snatch wasn’t a surprise though. We knew a heavy lift was headed our way.

We don’t squat snatch very often so I was a little nervous about the members doing this workout. But I was pleasantly surprised to watch one member after another complete some really solid squat snatches. I was also happy with […] Read more

Mod Squad Mini – Tree

Mod Squad Mini – Tree

Stretch break you can do in a minute or less!

 

Alright CPM, let me see your best Tree pose! Where’s the most unusual place you got caught in Tree pose? Post those pictures to the Facebook pages and share the fun!

 

Looking for a fun date night activity? Interested in Yoga and Wine and want a fun way to combine the two. Then, join me on Friday, March 31st from 6:00-8:00 p.m. at Plums Cooking for a great Wine Down Yoga.  Start the evening with a wonderful, relaxing yoga flow and then stick around to choose from some great wine, check out the […] Read more

10 Smart Sleep Tips…

10 Smart Sleep Tips…

We are wrapping our 2nd go around with the Whole Life Challenge. Why I love the challenge is it gets us aware, educated and practicing everything we NEED to be doing when we are not at the gym! The transformations are obvious of those who adhere to the principles and uncover what their biggest sticking points are with their health.

My biggest sticking point is SLEEP! Ambition and Motivation are some of my greatest assets but also some of my biggest liabilities. I always have LOTS on my mind which can lead into the evening and limit my ability to calm […] Read more

CPM We Can See the Light …

CPM We Can See the Light …

Yesterday we all had to set our clocks forward 1 hour. So even though we lost an hour of sleep, we gained an hour of beautiful sunlight.

It turns out there might be some benefits to losing that hour of sleep. Getting a little more daylight in your life could be the best for you and your overall health and here is why …
“We benefit from being near daylight because it lowers our blood pressure, gets us in a better mood and gets our bodies producing Serotonin. It also gets the body producing Melatonin which allows us to sleep better at […] Read more

CPM Week of Workouts: March 13 – March 17

CPM Week of Workouts: March 13 – March 17

      Quote for the week……
Don’t let your past
define your future.

Monday: (Strength Day) If you loved last Monday’s WOD, you are going to LOVE today. Part A: Snatch 1-RM followed by 8-rounds for time of Burpees, Box Jumps and Snatch!! The key ingredients of a great snatch are 1) Proper Start Position, 2) Knee Position 3) Hip Position (this is the spot right BEFORE the explosion upwards) and 4) Lock Out. Continue to drill these positions and you will be a master at the Snatch! 

Tuesday: (Strength Day) Part A: 12-min Back Squat build-up paired with some running.  Part […] Read more

2 Is Better Than 1… Friday Night Lights

2 Is Better Than 1… Friday Night Lights

17.2 – A Whole New Ballgame

It was a packed house for our second week of Friday Night Lights. 28 participants and almost as many spectators. You really had to be there to know how much fun it was! So if you missed out, I have good news for you…. we have 3 more weeks. Plenty of time for you to join us 🙂 We encourage you to participate or to watch!

My Thoughts…

17.2 was a totally different beast than 17.1. I was frustrated with this workout at first because it seriously limits the number of people that can do it RX’d. […] Read more

I Scream You Scream For This Fit Chic Ice Cream …

I Scream You Scream For This Fit Chic Ice Cream …

I have heard some people are in The WLC , that they wanted something to curb that “small treat” craving. Well your wish is my command!

I scream you scream we all scream for ice cream!

Here is the simplest ice cream recipe that is so easy, even a caveman can do it!

When I am in a pinch for a quick sweet treat this is the perfect go to snack in less than 5 minutes!

Ingredients:

1 to 2 scoops of vanilla or chocolate protein

1/2 cup of unsweetened almond/coconut or cashew milk (i like vanilla)

1 frozen banana chopped into pieces

1 tablespoon […] Read more

The Miracle Question… ?

The Miracle Question… ?

Human beings are motivated by one of two things:

1. Pain
2. Pleasure

One can argue which is more motivating. Regardless, we can all agree that change is tough. Change takes sacrifice, commitment, consistency and the bigger the change you want the more of a challenge it will be.

I was was recently introduced to something by a friend called, “The Miracle Question”.

The miracle question basically asks people to make believe, however fantastical it may be in their particular circumstances, that their life has already dramatically changed for the better.

So instead of focusing exclusively on how insoluble their problem is, and how difficult life […] Read more

CPM New Months = New Goals

CPM New Months = New Goals

You will hear my Chris and I talk about goal-setting and goal-seeking A LOT!

Goals are powerful and need to be revisited often.

The most important steps are writing the goals that you want and in the time frame in which you want to hit them.

Your goals should always be bold and a little out of reach, this way you will stay really focused and it will be that much more fulfilling when you accomplish them!

Here is a great quote from the well-reknowed leadership successor John Maxwell:

“If you focus on goals, you may hit goals – but that doesn’t guarantee growth. If […] Read more

CPM Week of Workouts: March 6-10

CPM Week of Workouts: March 6-10

Quote for the week……
What’s Stopping You?

Monday: I am loving this warmer weather just about as much as these workouts for the week! Today we start with a 600m RackCarry (3 burpees every 200m) followed by a conditioning 3-Rounds for time of DB Squat Snatch, Pull-ups and Box Jumps.  

Tuesday: (Strength Day) Part A: Front Squat 3-RM ? . Part: 5-Rounds for time of 300m Run, 10-Front Squats and 10-Push-ups. Something about running, squatting and pushing body off the floor that gets me pretty excited! 

Wednesday: Partner Day! 30-min AMRAP of Sprints, Dips, Toes to Bar and Handstand […] Read more