Here I Go Again…

Here I Go Again…

We All Overdo It From Time to Time

A lot of us at CPM truly enjoy exercise. It’s our escape. You walk in the door carrying all of the stress from your day, week, month on your shoulders and magically you forget all of that during your workout. It’s an awesome thing. So it can be easy to get caught up in the addiction of exercise. Some of you will think this is crazy but a lot of you will understand where I am coming from.

I started a new lifting program last week. I love it. I planned to lift 4 […] Read more

What if You Treated Your Body Like Your Car?

What if You Treated Your Body Like Your Car?

Most of us drive cars that run on “regular” octane fuel. We keep our eyes out for a deal on gas to save a few bucks, but at the end of the day, when you need it … you need it…. And you fuel up the tank so that you can get to work, the store, or the lake this weekend. If you drive a premium car that requires a higher octane fuel, you are going to pony up for that extra fee to keep your car running smoothly. Now, I’m not saying your car wouldn’t run, but it would […] Read more

Top 5 Tips to Add to Actually Lose @ CPMFITness …

Top 5 Tips to Add to Actually Lose @ CPMFITness …

We as a society are so obsessed with FAT! Every article you read, show you watch, etc .. talks about being fat, loosing fat, eating fat etc … It is enough to make you go crazy! Here are some wonderful tips to add to your routine and will make a BIG impact in your waist and in your overall health!

 # 1 Eat Before Your Workout

Eat protein before you workout and you can peel off the lbs. A study published in the Journal of Science and Medicine in Sport showed that women who ate a high-protein meal an hour before their workout […] Read more

CPM Week of Workouts: August 28 – Sept 1

CPM Week of Workouts: August 28 – Sept 1

BE STRONGER ??THAN YOUR
EXCUSES! 

Monday: (Strength Day) We start the week of with squats for everyone! Part A: 5-RM of Front Squats. Part B: Some distance running paired with front squats and pull-ups!

Tuesday: Ready to retest your 1K Row for Time? Hope so! We start the day off with just that which is then be followed by a Tabata series that will get your heart rate pumping! Movements you can expect to see include lateral hops, burpees,  ball slams double-unders and shoulder taps. 

Wednesday: (Strength Day) Part A: Clean and Jerks followed by a 15-min AMRAP of Farmer Carry, C&J’s, […] Read more

The Power of a Partner

The Power of a Partner

I’ve Said It Before…

And I’ll say it again. Workouts are much more fun with a partner. Whether it’s your best friend, someone you met at the gym, spouse, son, daughter, parent… we are always motivated to work harder and #get2thegym if we are planning to workout with a partner.

I partnered with Brooke and Missy last Saturday morning for a killer workout. I worked 10 times harder than I would have on my own. #1, I wasn’t planing to workout. #2, they squat so fast that I felt like I had to go harder and faster to keep up. #3, it’s […] Read more

Fit Chic Funfetti Donuts

Fit Chic Funfetti Donuts

We had a send off treat session for one of our trainers and he LOVES Chocolate Donuts … So here is a recipe that so FUN so tasty and you won’t be a able to eat just one!

Donut Ingredients: 

1/4 cup coconut flour

2 3/4 cup rice flour or gluten free flour

1 2/3 cup coconut palm sugar

1 tablespoon Baking Powder

1/2 teaspoon salt

3/4 cup softened grass fed  butter

1/4 cup coconut oil

3-4 eggs

1 1/4 cups coconut half and half or almond milk creamer

2 teaspoons vanilla extract

2/3 cup rainbow sprinkles

Directions: 

Preheat oven to 350ºF or mini donut maker. and Grease donut pan  

or mini donut maker.

Mix the […] Read more

Bye Bye Shin Splints

Bye Bye Shin Splints

A while back we tested our shoulder extension HERE. Today’s lets talk about our feet.

Stand up and walk your feet together. Now lower yourself all the down into the bottom of a squat i.e. seated/resting position.

Can your feet stay flat on the ground?
Can you sit all the way down and stay there?

If not, ‘technically’ you don’t have full ankle/foot function. #dang

I know, I know, this can not be as easy as it sounds, but like we mentioned about our shoulders we live in a modern world. And in this modern world our feet don’t get a lot of love.

But strengthening […] Read more

Check Out Episode #4 of “Marriage Fit”….

Check Out Episode #4 of “Marriage Fit”….

I am so excited to share episodeis ready for you. This week My husband Chris and I will be talking about:

What it takes to build a successful business and career can translated over to building a successful relationship and body.

We discuss our take on this topic and how we’ve evolved over time. How to take advantage of how we our objective vs. subjective beings. As well about breaking 4 key areas of Roles, Goals, How to Execute and Troubleshoot.

-Roles
…what do you like?
…what are you good at?
…what do you dislike?
…source it out?

-Goals
… Life Plan vs. Business Plan

-How to execute
… schedule your […] Read more

CPM Week of Workouts: August 21-25

CPM Week of Workouts: August 21-25

————————————————————————
The Secret to Success
Is Consistency! 
————————————————————————

Hope you are all ready for throwback week!  These workouts were so good we decided to pull them out of the archives. Enjoy!

Monday: (Strength Day) We start the week off with a 3-RM build-up of OH squats ❤️  then jump into a couplet of OH squats paired with pull-ups! Last did 8/31/15. Both of these movements have a lot of bang for the buck, so to speak. #letsburnsomefat

Tuesday: (Strength Day) Part A: 3-RM Deadlift build-up followed by some gymnastics, more deadlifts and doubles! 

Wednesday: Get ready to show off your double skills! First up is “Annie” = doubles + […] Read more

Kids Back in School = Parents Back in Shape

Kids Back in School = Parents Back in Shape

It’s True.

It’s really hard to describe the affect summer can have on parents. I’m not making excuses for my lack of meal prepping, lack of sleep, lack of motivation to do things other than vacationing, boating and enjoying summer BUT summer is killer on the waistline. How can I be in the worst shape of the year during the months that I’m spending my weekends in a bikini??? ?

So school starts Monday, August 21st and I think I’m ready. I always get a little anxiety this time of year. Did we spend enough time with the kids this summer? Should we […] Read more

The Mod Squad – Back to School

The Mod Squad – Back to School

Getting ready to get back to school!

It’s that time of year with kids heading back to school, help them get in on the yoga fun with this quick little flow to get kids moving after a busy day at school.  It is a great chance to help kids start to stretch after sitting all day!

 

Saturday yoga is definitely the place to be! Come join some super cool people and get your sweat on in a new and fun way!

Don’t forget the special FIT Family workout this Saturday at 9:30 a.m. and support a great cause.  The workout not for you…come […] Read more

Less Soreness + More Gains = Happy Life

Less Soreness + More Gains = Happy Life

Raise your hand if you get sore after workouts… I have both mine raised!! I know Mother Plucker gets sore based on this post (LINK)

Do you have a recovery strategy or practice?

Most don’t and think a ‘rest’ day is the best way to recover. For some that can do the trick for others you may need something more.

The flow of physical change goes as follows:

Stress (training/exercising) —> Recovery —> Adaptation

Without that recovery piece you will not receive the benefits of all the HARD training!

I’ve discussed many ways to recover in past posts; (SOFT TISSUE, COMPRESSION, SLEEP, […] Read more

Farewell to a Great Friend, Athlete and Coach… BK!

Farewell to a Great Friend, Athlete and Coach… BK!

Parting is such sweet sorrow.

This is the final week you will see BK (aka Brent Katsner) around the gym on the regular. For those of you fortunate enough to know him or be around him you will understand the impact of losing him as a fellow athlete and coach.

As sad as we are to see him go as he and his wife, Amy, move west to the Hills; we are excited for him as he embarks on his next great adventure. Below is BK final thoughts as a CPM coach. Enjoy and post to the comments something great you will […] Read more

CPM Week of Workouts: August 14 – 18

CPM Week of Workouts: August 14 – 18

 Don’t watch the clock; do what it does.
KEEP GOING!

Monday: I hope you have all recovered from the Man Makers. ?  We start this week with an 18-min AMRAP of pistols, push press, KB swings and doubles. Be ready for lots of reps on this one. #lovetotalbodyworkouts

Tuesday: Fun with AMRAP’s today. Movements you can expect to perform include HR push-ups, KB swings, squats and the BEAR ?  complex!

Wednesday: Deadlifts are the featured lift for today along with pull-ups, HS push-ups and running!  A little push paired with a little pull glued together with a run! 

Thursday: We start off the day with 3-rounds of hinge work […] Read more

New Experience = New Motivation

New Experience = New Motivation

Our Crossfit Games Experience…

was pretty darn awesome. It exceeded my expectations. Who knew spectating could be so exhausting?? If we weren’t standing on concrete, we were sitting or laying on concrete. Or we were eating?  But for the record, that was probably some of the cleanest eating I’ve done on vacation…. thanks to Court and Lisa!

My big takeaways:

I will be attending the games next year. For sure.
Watching the athletes in person really gives you a new perspective on it. The number of workouts and the intensity of the workouts in one weekend is unreal. They are amazing.
I will probably get […] Read more

Who Knew Foods Could Relieve Anxiety and Stress CPM?

Who Knew Foods Could Relieve Anxiety and Stress CPM?

I see many of my clients struggle with anxiety, stress, and depression. What if instead of being medicated with drugs, you medicated with good nutritious foods?

Here are my top 5 foods to help relieve stress and anxiety:

1. Avocados – This superfood is fabulous for brain health and reducing anxiety. They have such good healthy fats which is great for brain function. Avocados also contain high levels of potassium and Vitamin E, C and B. Which all help the digestive system and lower blood pressure; the best medicine for relieving stress and anxiety.

2. Dark Chocolate – Who isn’t happier eating chocolate, but what […] Read more

Gym-Phobia Part Deux…

Gym-Phobia Part Deux…

Building off of last week’s post…. I had a few more points to cover. Enjoy!!

6. Celebrate success each day.

Winning isn’t everything. You hear me?!?! Winning isn’t everything. A good day only needs 1 of 3 things to happen (Success, Setback, Lesson Learned). Regardless of how great or poor you might feel the day went, there is always something that was awesome. Always end the day reflecting on those 3 outcomes. You can take some awesome away from any of them.

7. Block your time in your calendar for your FITness.

I written about this before (Confidence is KING)… Fearful people don’t trust themselves. Confident […] Read more

Let’s Get Real CPM …

Let’s Get Real CPM …

I was listening to a wonderful Podcast on Lewis Howes .. He was interviewing Wilmer Valdarama about his life, career, and how he got to the place he is today. I did not know much about Wilmer, but what I found was I sucked in by his authenticity. He just was who he was and wanted to continue to work hard, set goals, and become a better person each day. In return opportunities could then be presented to him because he was open, prepared, and ready to take them on.

I often say I want to get to the point that […] Read more

CPM Week of Workouts: August 7th – 11th

CPM Week of Workouts: August 7th – 11th

Expect nothing & Appreciate everything!

 

Monday: We start the week working on our false grip followed by a ladder down of muscle ups (pull-ups), wallballs and running?!  This will be a great way to get loose for the week ?

Tuesday:  We continue with our shoulder/back work in a 8-min EMOTM of shoulder taps and power cleans followed by a 16-min AMRAP of Cal rowing, Burpee Box Jumps and Power Cleans! 

Wednesday: Nothing better then a mid-week conditioning WOD filled with rowing, running, thrusters and pull-ups. ???

Thursday: 5-stations, each 5-minutes in length with a 1-minute rest in between?? . Movements you can expect to perform include […] Read more

Headed to the Games!

Headed to the Games!

I’m Pretty Excited…

to be headed to the Crossfit Games in Madison, Wisconsin this weekend. If you’ve never watched the games, you should really try to catch some of the action this year. All of the movements we do at CPM are taken to the extreme in their workouts. The Crossfit Games have turned into a serious competition full of amazing athletes, sponsorships, big cash prizes and intense workouts. The events start Thursday, August 3rd and end Sunday, August 6th. We are leaving Thursday afternoon to ensure that we will be able to watch the Friday morning action.

If you are curious, […] Read more