Kick Start Your AM’s CPM …

Kick Start Your AM’s CPM …

What we choose to do first thing in the morning really sets a precedence for what our day week year etc .. are going to look like. If you look at the most successful people their am habits are a big reason why they are in the position they are in ….

1. GIVE A Little Gratitude: “My morning routine starts with gratitude. Before I get out of bed, I think of three specific things for which I’m grateful. This practice gives my mind a positive focus and helps me see opportunities throughout the day. It also puts you in a […] Read more

Be Legit… Don’t Quit (marriageFIT podcast)

Be Legit… Don’t Quit (marriageFIT podcast)

I, like my wife,  have always been SO fascinated about a few things…

*Why are some people rich and lots of people poor?
*Why do some marriages thrive while other don’t survive??
*How some of get in tip top shape while over a third of America are morbidly obese!?!

What is it that makes people stick with their goals and dreams and what is it that makes people quit?

In our latest MarriageFIT podcast we discuss those very things.

Go for your goals and don’t quit!…. Join in our on conversion and share with us your thoughts.

Why we Quit? –> LINK
Why do People […] Read more

Don’t Get Stuck in a Rut CPM …

Don’t Get Stuck in a Rut CPM …

Do you ever get stuck in a place that you just can’t seem to get out of?

You wake up just not feeling yourself, you use your “go to” happy tricks and they are just not getting you out of your funk …

Its ok to not always be OK.

You go on Facebook it is a “false reality” people only put what they want you to see not the whole truth. Which can lead us to feel even worse. ( I challenge you to limit your Facebook time and keep it very focused).

I listened to a really good podcast this past week […] Read more

CPM Week of Workouts: May 29 – June 2

CPM Week of Workouts: May 29 – June 2

Celebrate – Honor – Remember

Monday: The “MURPH” is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Come and join us for 1-mile run, 100 pull-ups, 200 pushups, 300 air squats and 1-mile run. Partition the pull-ups, pushups, and squats as needed.

Tuesday:  (Barbell Day #1) Hope you guys are ready for lots of barbell work the next few days! Today we have two AMRAP couplet’s. First one consists of power cleans and burpee over bar; 2nd […] Read more

Setting Yourself Up For a PR

Setting Yourself Up For a PR

How To Get That PR In Class

We had a 1 RM deadlift last week and it seemed as though everyone was getting a PR (personal record). While it was a ton of fun (seriously, it was too much fun!), but PR’s aren’t as easy to hit as it may seem. Once you have been doing this for a while, months may go by where you don’t get one. That’s ok and it’s normal. If I were to get a PR every week, I’d be squat cleaning 205 pounds by now… at least! But I’m not 🙁

So if you see a […] Read more

Memorial Day Fit Chic Recipes …

Memorial Day Fit Chic Recipes …

Memorial Day is a time to remember the honorable people who gave their lives to serve this country. It is also a time to enjoy fabulous food with family and friends.

Memorial Day food is all about the grill, the snacks, and the Great Outdoors. Knowing this I included a list of bbq, sides, and treats to give you the perfect Memorial Day Celebration.


Bellini Ice Tea

3 Tbsp honey

2 ripe peaches, peeled and sliced

1 cup raspberries

Fresh brewed tea


*optional lemon wedges or mint leaves

Fill a large pitcher half way full of ice. Next pour in tea and then place cut peaches and […] Read more

How to Build (FITness) Emotional Momentum…

How to Build (FITness) Emotional Momentum…

What do you need more of in your life to get FITTER?

More discipline?
More will-power?

How would you like to make everything in your life easier?

You can do this with the power of momentum! When things are not forced and you are compelled to eat better, #get2thegym more, wake up earlier, fired up about life, everything is just clicking you have evoked the good ole’ mojo!

Here are 3 “Simple” steps to tab into the momentum to have inside of you…

If you go back to the gym for the first time in weeks/months/YEARS and workout like a mad dog, you may […] Read more

Check Out Our Latest “Marriage Fit” Podcast on “Why People Quit”…

Four years ago Chris and I had an idea to start a podcast and call it “Marriage Fit”. We wanted to talk to couples about being committed to your Fitness, Your Marriage, and your Finances. We want to reach out to people and talk about our personal struggles, our biggest success, and the odds and ends in between.

We discuss how we make our relationship in marriage and business work, and the reality and truth of what it takes! This is a dream of ours and we are so excited to share our story with you!

In this next episode we chat […] Read more

CPM Week of Workouts: May 22-25

CPM Week of Workouts: May 22-25

is what you’re capable of doing. 
determines what you do.
determines how well you do it!

Monday: (Strength Day) I am hoping you all enjoyed last week as much as I did.  So why not start the week off where we ended with more Squats!! Part A: OH Squat 5-RM build-up followed by a 21-15-9 for time of OH squats and box jumps.

Tuesday: Sticking with the theme of last week with another Partner Day! This time it’s 5-rounds of all body weight movement: pull-ups, push-ups, sit-ups and squats. Bodyweight workouts improve strength, endurance, and power, and–if done right–can burn through […] Read more

Make Your Gym Experience Exciting!

Make Your Gym Experience Exciting!

Set Some Goals… Please!

I have been working out at CPM for several years now and my focus has switched from one thing to another…

Double unders – this one almost killed me
Linear Progression
1 RM Power Clean
Bar Muscle-ups
1 RM Squat Clean
Ring Muscle-ups
Handstand Walks

But the entire time I’ve been at CPM, I’ve always had a goal. And it’s not to lose 10 pounds. Don’t get me wrong, losing 10 pounds might help me achieve my goal but it’s not the end result I’m looking for. So why do I set performance goals? Because it’s fun….WAY MORE fun than stepping on the scale every […] Read more

A Mod Squad Mini – Hips don’t lie

A Mod Squad Mini – Hips don’t lie

It’s all about the hips!!

We all tell ourselves the story that we are too busy to stretch, but here are two super quick and super easy stretches anyone can make time for.  Do you sit too much, feeling the workouts this week?  These are great stretches to do in between meetings, while you are handling phone calls or emails, or just need a mid day pick me up. So get stretching!


Looking for something in particular here on The Mod Squad?  Email me your suggestions at


The O-Board Says…

Part A
Part B
50 Double Unders
15 Deadlifts
Part C
Tabata Hip Thrusts

[…] Read more



With the Sun coming out more and the weather (and gyms) heating up. I figured this is a great opportunity to re-visit a very popular and informational post by our very own “Mayor” Marin Bortnem. She gives you the pro-tips on how to thrive with your dress, sweat, food and how to MAXIMIZE your time while working out over the lunch hour.

Working out at noon… by Marin Bortnem

Alarm clock going off at 5am is not for this gal. That’s early folks, you could be sleeping. After 5pm gets a little hairy.

That leaves noon. It’s a great break to your […] Read more

Make the Most of Your Life CPM’ers

Make the Most of Your Life CPM’ers

A good family friend of mine passed away from cancer recently. He was 58 years old (too young to die) and left 4 children behind. I feel when someone passes away it makes you reflect on your own life. You start to reminisce about the memories shared and look ahead to what the future holds. You start to ask yourself the questions,

“How much life do we have left to live?”

“Are we doing what we want if we knew tomorrow was our last?”

These are always hard deep questions to ask one’s self, and sometimes the answers are just as complex! If […] Read more

CPM Week of Workouts: May 15 – 19

CPM Week of Workouts: May 15 – 19

When You Feel Like
Think About Why You


Monday: (Strength Day) We open the week with a Push Press 3-RM followed by 4-rounds for time of SDLHP, Push Press and Back Squats. Sounds like a fantastic start to the week!

Tuesday: Partner Day! 25-min AMRAP of deck squats, KB swings, ball slams and running. I think you’re all going to dig this format:-)

Wednesday: I think this might be my favorite workout yet! 3-rounds for time of front rack lunges, burpees, front squats, toes to bar and power cleans. You don’t want to miss this mid-week killer! 

Thursday: (Strength Day) Part A: Deadlifts […] Read more

Blame It On The Rain, Not The Workout

Blame It On The Rain, Not The Workout

The Blame Game

You might be surprised to hear that people like to blame their lack of results on the gym. It’s true and I hear stuff like this all of the time:

The workouts are making me bulk up
The workouts are ineffective
I’m not losing weight because we don’t lift enough
I’m not losing weight because we don’t do enough cardio

You get the point. So there are 168 hours in a week and you are spending 2-6 hours each week at CPM. During this small amount of time we are making you bulk up and gain weight? It has nothing to do with […] Read more

Happy Mother’s Day from CPM …

Happy Mother’s Day from CPM …

Mother’s Day is just around the corner and what better way to celebrate your mother than with a homemade gift with love!

These gifts are perfect to keep her feeling healthy and happy this Mother’s Day!

Here are my top 3 gifts that keep giving … from KDLT Watch it Now and here is the step-by-step just in case …

#1 Nuts About You Jars – Take small mason jars and put chalk board stickers on the front and write any fun loving message to your mom .. For example I wrote ” I am nuts about you mom” … or “Happy Mother’s […] Read more

The CPMFITness Story…

The CPMFITness Story…

One of the BIGGEST questions I seem to get continually is…

“What does CPM stand for?”

Yeah, yeah… Christopher Paul Mello… Well technically no.

Technically… Courage Potential Motivation

But really its much more. CPM embodies everything that Annie and I have learned, given and our evolution over the last (almost) 17 years! It’s been a wild ride and I wouldn’t trade it for anything or anyone.

We’ve recently started a podcast, MarriageFIT, and the 1st Episode covers exactly this topic.

What is MarriageFIT: Real Priorities in your life discussed from a 3-way perspective: Male | Female | Couples

Objective: Commitment to is key to success in all areas of […] Read more

Stop Proving and Start Living CPM …

Stop Proving and Start Living CPM …

I am in a bible study and the book that we are working on is called “Proven” by Jennie Allen ….

It is a great study that digs deep into why we don’t need to “Prove” anything to anyone, and how living in “prove” mode is detrimental to your health and wellness.

This bible study has been very life altering for me. My whole life I have made my drive within about proving to others, my family, friends etc how hardworking I am. How in shape I am in, how determined I am ..

and It’s exhausting physically and mentally!

Stop living in […] Read more

CPM Week of Workouts: May 8 – 12

CPM Week of Workouts: May 8 – 12

Your Health is an
Not An Expense


Monday: I hope you had a great weekend getting your vitamin D fix ?  and celebrating Cinco De Mayo!  Thinking a little mobility and gymnastics is exactly what the doctor ordered?  Join us today for bar work followed by 5-rounds for time of rope climbs, ring dips and v-ups. 

Tuesday: (Strength Day) Part A: Snatch 5-RM followed by a cardio blaster of running, hang snatch and burpees over barbell. Sounds like a few of you have figured out that I like burpees ❤️

Wednesday: Mid-week fun with a 25-min AMRAP of SDLHP, Box Jumps, KB swings, Broad Jump […] Read more

Teaching Kids To Be Confident and Strong

Teaching Kids To Be Confident and Strong

Quick Diet Update…

I haven’t blogged about my diet for a couple weeks so I want to give you a quick update. I’ve started the first “cut” of the program. That means I’m cutting some calories out of my diet (mostly in the form of fat). How do I feel about that? Not good. In fact, I’ve been quite crabby. Egg whites and spinach in the morning with no coconut oil? NO THANKS! And to eat that when I’m starving after coaching 3 morning classes = 🙁

So I’m struggling. A few things I’ve learned:

I talk too much about dieting/eating right in […] Read more