October is Going to be Great at CPM!

October is Going to be Great at CPM!

Wired to Eat

Date: October 6th – November 11th
What: 30 Day Nutrition Challenge w/ 7 Day Carb Test
Cost: Early Bird Pricing of $50 if registered by September 30th, $60 for late registration
Prizes: Free Unlimited Month at CPM for every ten entries, Gym Merchandise Pack and Gift Certificates

The coaches have been doing a trial run of the 7 day carb test and it is LEGIT! Check out the live videos from Chris Mello this week on Facebook and notice the comments from ROBB WOLF! For real! Click HERE to find the videos.

You Need To:

Sign up for the challenge. Get your name on the boards […] Read more

Do You Need a Detox CPM?

Do You Need a Detox CPM?

I am leaving for a trip this Sunday, where I have the opportunity to go teach yoga on the beach. Naturally I want to look good for my trip, but even more I want to feel good for the trip.

So I decided to create a 5 day detox in order to feel the best I can while I am gone. It was a clean eating plan with some good green shakes, cleansing soups, and fresh salads.

For me, I noticed I had been craving sugar again, drinking more than I am used to, and having skin break outs. I knew it […] Read more

The Antidote to Being unHappy

The Antidote to Being unHappy

“How do I make my prospective clients do what I need them to do? They’re stubborn.”

“How do I get my staff to perform better? How do I get them to focus on the outcomes they need to achieve?

You can extend the list of people that you want to do something different to all sorts of people, including  family members, co-workers, neighbors, friends, gym buddies, etc…. The answer is always the same. But first, let’s talk about internal and external focus.

It’s Not “Out There”

One of the most effective ways to make yourself unhappy is to believe that your problems are “out there,” that they are […] Read more

My Top 5 CPM Greatest Moments …

My Top 5 CPM Greatest Moments …

This past saturday our Gym had our 4 year anniversary celebration. We had such a wonderful time with a scavenger hunt around downtown, yummy tacos, and lots of laughs with a great community!

We took a stroll down memory lane and were reminiscing about all the great moments we have had since 2013. It really started to make me think about how many wonderful people have come to CPM and come into our lives as well.

I decided to list my top 5 most fun memories since August 2013. There are so many to choose from so these are just a special […] Read more

CPM Week of Workouts: Sept 25 – 29

CPM Week of Workouts: Sept 25 – 29

We Rise by Lifting Others!

Monday: Hope you all enjoyed Partner Week! It was fun to see some new faces at the gym. We start this week off with some AMRAP fun with Thrusters, KB Swings, Medball Cleans and Doubles.

Tuesday: (Strength Day) A: Split Jerk 1-RM followed by 12-min AMRAP of strict pull-ups, toes to bar and Overhead Squats!

Wednesday: Mid-week motivation with 10 rounds for time of ring rows, man makers and broad jumps! Don’t worry it’s only 5 Man-Maker’s each round! ?

Thursday:  Today is going to be a great day! It’s the start of the #bassup28 […] Read more

Caring for your Body is Smart NOT Selfish!

Caring for your Body is Smart NOT Selfish!

Get Rid of the Guilt

It’s 11:45 am on Sunday. My family just got home from church 45 minutes ago. I hate to admit this but I haven’t been done a very good job of getting my family to church lately. It seems as though we have a million things on our to-do list and waking up Sunday morning to write my blog and catch up with gym work seems easier than getting my family up early and ready for church. But something happened last week that made me decide it’s time to get back on track (thank you Missy for […] Read more

The Mod Squad – Let’s Stretch!

The Mod Squad – Let’s Stretch!

Help me move again!

I really enjoy Bring a Friend Week at CPM.  I love getting to see the new faces and new energy coming into the gym.  Plus it is always fun the see members coaching and cheering on friends and family as they navigate through these new workouts.

While these new workouts are fun and exciting, they can also help us find some muscles we didn’t know could get sore.  I want everybody to get the most out of this week and keep coming back so today’s video is designed to stretch our whole body and get us ready to […] Read more

The Evolution of the #bassUp

The Evolution of the #bassUp

Missy and Trenton Bass have been on my mind (and the minds of many) around CPM for the last week and a half. The accident that occurred has changed many lives especially those in the Bass household.

For more info on Trenton Bass’s story click HERE.

BIRTH OF THE #BASSUP

The #bassUp started as a fun way to scale UP workouts at CPM. For those of you that know Missy and have been fortunate to workout with her you would understand that Missy is as Strong and Conditioned as they come. She typically lifts more than the guys around her and runs circles […] Read more

CPM Week of Workouts: Sept 18 – 22

CPM Week of Workouts: Sept 18 – 22

 BRING–A–FRIEND–WEEK

 

Monday: Max it out Monday with three 10-min Partner AMRAP’s of Sprints, Doubles and Cal Rowing. We have done this one before and should be a great start to BAFW!

Tuesday: Running Cindy AMRAP!  In 20-minutes Partner 1 must Run? 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the Run?, the partners switch with Partner 1 picking up where Partner 2 left off in the AMRAP. Swap after every 400m run?.

Wednesday: Partner “Fight Gone Bad” Style with 5-rounds of Wall Ball, KB SDLHP, Knees to Elbow, Box Jumps and Push-press. In this workout you move from each of five stations after a minute. The clock does not reset or […] Read more

Dealing with Adversity

Dealing with Adversity

Sometimes Life Doesn’t Make Sense

It’s been a rough year for many of my friends and family. Some unimaginable things have happened to the best people. Why does it always seem as though the best people have to deal with the worst things? Life is hard. Being an adult is hard. We are expected to work 40 hours a week (at least), raise kids, be a good spouse, exercise, cook healthy meals, have a clean house, attend every sporting/musical event, get kids to practice, take care of our aging parents and manage to keep our shampoo/conditioner/laundry detergent/sock/underwear/cereal (you get the point) supply […] Read more

CPM Tips to Get Back Into the School Routine …

CPM Tips to Get Back Into the School Routine …

School is Back in session, and the Summer Habits can be tough to break! After a long, fun summer, it’s time to get back to school. But it doesn’t have to be a chore! Getting your kids back into a healthy routine before school starts can set them up for success!

Here are some Great Fit Tips to Get You and Your Kids off to a Great Start!

#1 Create a Night time Routine – From the time you get home, keep the routine similar every night. example: come home, play time for 30 to 60 minutes. Homework, dinner. Calming activities like reading a […] Read more

Taking “It” For Granted… (new Podcast Episode)

Taking “It” For Granted… (new Podcast Episode)

Life is short. Life moves fast. Our lives can be crazy busy. It can be tough to slow it down and ‘smell the roses’.

I find that it can be too easy to take the really important things in life “FOR GRANTED”.

A few weeks ago Annie asked me the question, “How do you take me for granted?” And it turned into a really awesome topic for this podcast. Tune in and let us know your thoughts. If you really like it, share it with your friends.

Here are the show notes…

Episode 5: Taking “It” for Granted…

Asking yourself the question, “Am I taking it […] Read more

Congrats to Blake and Bstar on Saying “I Do” …

Congrats to Blake and Bstar on Saying “I Do” …

Two of CPM’s favorite coaches said their “I Do’s” This past Saturday …

We feel so blessed to have you be such a HUGE part of the CPM Family, and so excited for the both of you to embark on this wonderful journey of cleaving as one and living a life together.

We all have been cheering you both on throughout this whole wedding process and it was so fun to see this picture perfect day come to fruition.

I Had my Top 10 Words of Wisdom for you on my Blog Fit Chic Friday ..

We were so honored to be […] Read more

CPM Week of Workouts: Sept 11 – 15

CPM Week of Workouts: Sept 11 – 15

You were born to BE REAL,
not to BE PERFECT!  

Monday: 9/11 Tribute WOD –  “The Pentagon.”  This WOD entails a total of 184 reps. Movements you can expect to perform include power cleans, sit-ups, box jumps, pull-ups and running. The number of reps represent the number of victims. The mile distance represents the distance around the pentagon. Should be a great start to the week! 

Tuesday: Who’s ready for 5-round Tuesday?!? Today you will see Turkish Get-Ups, wallballs and a short run. Get ready to increase your overall body stability, awareness, balance, and coordination.

Wednesday: (Strength Day). This week our […] Read more

Say Goodbye to Summer and Hello to CPM!

Say Goodbye to Summer and Hello to CPM!

That’s Right, It’s Time to Get To The Gym!

 

I have talked to countless people over the past couple weeks that said they have fallen off the wagon this summer. Their eating is off, they aren’t working out, blah blah blah. I’m included in the “eating is off” category. It’s hard for one’s workouts to suffer when they work at a gym so I’m good there ?

All of the kids are back in school now so we no longer have an excuse to slack off, right? So how do you get back into the swing of things when you’ve taken too […] Read more

The Mod Squad – Bridge

The Mod Squad – Bridge

Great multipurpose move!

 

I really like to think I am a multi-tasker.  Nevermind all the articles that say trying to do more than one thing at a times means you don’t do anything well, I am always on the look out for ways to get more out of my time.  Lucky for me and all my fellow multi-taskers out there, this weeks Mod Squad pose is the perfect way to get the most out of your stretching.

Bridge is a great pose to stretch your hip flexors and quads, but it also a great way to build some strength in your hamstrings, […] Read more

How do you Explain CPM? #realNews

How do you Explain CPM? #realNews

Bring-A-Friend is officially coming… #gymbuddies

The BIG question I love to ask others around the gym is, “How do you explain CPM to your friends?” or, “What do you tell your friends about our services?”

*Great Workouts
*Awesome, Knowledgable and Friendly Coaches that really care about you.
*Fun and Motivating environment.

Beyond the obvious points;-) Here is a look in more depth to what we are involved with here at CPMFITness.

Our Mission:

Create an organization that allows anyone to accomplish their Health and Fitness goals
Inspire change and seek to make a positive difference in our local communities
Seek continued growth to affect as many people as possible through sustainable […] Read more

What is the Perfect Diet?

What is the Perfect Diet?

There is so much information out there. There are so many magazines, blog posts, television shows, etc … that all have conflicting views on what “Healthy” really means. Is it juicing, calorie restricting, no carb, raw food, gluten-free? All of the above or none of them?

The information out there is candy coating the ultimate problem; there’s a reason the word “die” is in diet because it’s not attainable.

For every article you read that says gluten is bad there are ten others that say it isn’t. Some articles say don’t eat after five while others say your body has no time […] Read more

CPM Week of Workouts: September 4-8

CPM Week of Workouts: September 4-8

Be fearless in the pursuit of
what sets your soul on FIRE!

Monday: LABOR DAY!  8:30 & 9:30 class ONLY @ Western Mall. Come and join us for team Trevor. In teams of four you will complete 300 Pull-ups then, 400 Push-ups then, 500 Sit-ups and finish with 600 Squats.

Tuesday: (Strength Day) Part A: 5-RM Push Press followed by a run sandwich filled with pistols and abs! You get a lot of bang for your buck with pistol squats! This leg exercise allows you to build tremendous strength in your lower body as well as your abs and low back without requiring […] Read more