Jump and Shrug – But Why?

Jump and Shrug – But Why?

The Burgener Warm-Up

Alright guys, grab a bar. Get your feet hip width apart, snatch grip on the bar. Let’s Jump and Shrug.

Why? Why do we have to do this every time? When I attended a Crossfit Weightlifting Cert, we did this over and over and over. We were even forced to use the dreaded hook grip. If you got caught without the hook grip, you did burpees 🤢 But I digress. Why the Burgener Warm-Up?

Mike Burgener has been called the Godfather of American Weightlifting. He is a Level 5 Senior International Weightlifting Coach and has had a huge […] Read more

Meal Prep is Key🔑

Meal Prep is Key🔑

With summer break upon us, I am filled with mixed emotions. It’s more of a relaxed time. There is less structure and more freedom. Calendars are full of summer activities, camps and family vacations. All of which can throw a major curve ball when it comes to sticking to healthy habits.

For me the key to staying on track is meal prepping. Most of our nights consist of rushing from one activity to the next. Having food ready to eat when hunger hits keeps me from bingeing on snacks or prepackaged convenience food.

Meal prepping does take some effort but it is […] Read more

Change Your Words (1/5) = “Strict”

Change Your Words (1/5) = “Strict”

Change YOUR Words is blog series I am happy to re-introduce to all of you.

The way we think and speak are vital to how we feel and perform. Words are very very powerful. They can be used to your advantage or they can hold you back and stress you out!

We all have emotional attachments to words. Some people view a certain word different than others. Sometimes when I am in a conversion with someone and I hear them say a certain word, I ask them to define what they mean by it. Not because I don’t know what it means, […] Read more

Fit Chic Bacon Chicken Salad …

It is sometimes very difficult to find quick and easy protein fixes.

This one is so easy and it is great leftover too!

1 lb boneless skinless chicken breasts or canned chicken breast
1/2 cup of cooked bacon bits
1/2 cup Mayo (just mayo or primal mayo)
2 scallions green onions, thinly sliced
1/4 cup of diced celery
1/4 cup of diced cherry tomatoes
1/2 tsp garlic powder
2 teaspoons of dijon mustard
1/4 tsp of creole seasoning
salt and pepper to taste

In a large bowl combine chicken, mustard, and mayo stirring until mixed completely.

Slice the green onions, bacon, and tomatoes and throw into chicken mixture. Top with garlic, creole, and […] Read more

4 Pillars of Health – What Is Missing In Your Life?

4 Pillars of Health – What Is Missing In Your Life?

Are You Balanced?

Another podcast… I know, I know. But this is a good one. If you don’t subscribe to Lewis Howes podcast, The School of Greatness, you should. I always feel motivated and smarter 🤓 when I finish listening to one of his episodes. In this particular episode, they talked about health and how it can be divided into 4 categories. (Keep in mind I’m paraphrasing all of this and may not get it exactly right).

1️⃣ Nutrition
2️⃣ Exercise
3️⃣ Sleep
4️⃣ Relaxation

Take a close look at your life? Are you missing any of these? Let’s see…

Nutrition – I’m pretty good on this. […] Read more

Partner Up!

Partner Up!

“Partner Workout” — What’s your reaction when you see these words on the board?  Are you excited?  Are you eager to meet somebody new?  Or, are you terrified?

Partner workouts can add a lot of fun but for some the feeling of dread takes over which is usually brought on by a fear of letting their partner down. People start comparing themselves to others and out come the apologies. As a coach, I never want a workout to result in someone thinking or feeling they are not good enough.

Partner workouts are meant to keep things fresh by bringing a […] Read more

Transformation Principles…

Transformation Principles…

Transformation is a HOT word in the FITness world. Of course it takes work physcially, but everything you need to win with your Health and FITness is about everything from the neck up. Read through these 28 principles and share with us the one (or two) points that really speak to you!

1. All we get is one body and one life.

2. Following orders doesn’t work; taking ownership does.

3. Perfection isn’t required to get started

4. Motivation and confidence are fickle; keep going anyway. = LINK

5. Feeling anxious is normal; slowing down is what’s required.

6. […] Read more

A French Toast Favorite

A French Toast Favorite

I made this for our staff meeting this past Saturday morning, and it was so good the coaches went for seconds!
It is delicious and tastes great left over!

1 loaf Udi’s Gluten Free Raisin Bread
8 eggs
2 cups unsweetened vanilla almond milk
1/2 cup heavy cream half and half would work too
1/4 cup organic palm sugar
1/2 cup brown coconut sugar (or organic brown sugar)
1/2 tablespoon vanilla extract
1 tablespoon of cinnamon
1/2 teaspoon of pumpkin spice
1/2 cup almond flour
1/2 cup unsalted grass-fed butter or earth balance cold and cut into small squares
1 cup of Real Grade B (if you can find) Maple Syrup

Spray a […] Read more

Confidence – Do You Build It? Or Are You Born With It?

Confidence – Do You Build It? Or Are You Born With It?

Confidence Is Key

I only have it in me to listen to about 1 or 2 podcasts each week. I find music to be more relaxing on my drive. So when someone sends me a podcast (Chris sends them often…shocker!), it has to really catch my eye to get me to listen. Last week, I listened to one about leadership. They said this:

Confidence is a skill which can be developed and strengthened. It is willingness to try something knowing your outcome may not be ideal.

I thought this was interesting. I find myself to be fairly confident. At least I like to […] Read more

Why TGU’s?

Why TGU’s?

If you are looking ahead you have probably seen that Turkish Get-ups (TGU) are on the menu to end the week. This is becoming one of my favorite exercises.  Why? It’s the one single movement that targets every inch of your body.

The Turkish Get-up incorporates all kinds of ankle, knee and hip movements as well as shoulder stabilization. It’s a great way for anyone to learn how to connect his or her whole body while maintaining a strong core to complete the task.

TGUs can be used in a variety of ways: an identifier for weak/tight muscles, a warm-up for your entire body and/or a strength exercise […] Read more

Is There a Best Time of the Day to Workout?

Is There a Best Time of the Day to Workout?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive.

With the season shifting from Winter to Spring and the cold becoming warm…The kids getting out of school… And the sun rising a lot earlier in the morning… We always see a shift in the attendance of classes. […] Read more

An Eggcellent Pancake Casserole …

An Eggcellent Pancake Casserole …

Sunday’s are my day for creation in the kitchen … Two of the best sunday treats are eggs and pancakes!

So why not combine the two to make a delicious crockpot dish that you can continue to enjoy thru the week.

It takes about 5 -10 minutes to make and will be done in 4 hours. I cooked mine the night before and kept it warming overnight and it tasted great. You could also put it in the fridge and reheat in the morning.


1 cup Paleo or Gluten Free pancake mix

1/2 cup water

1/2 vanilla coconut creamer or nut milk 

1/3 cup of melted coconut oil

1 tsp of vanilla […] Read more

The Great Fitness Gap

The Great Fitness Gap

Getting Ahead

I was listening to a podcast the other day and something they said really stuck with me…

The older we get, the further we separate ourselves from the rest of our generation if we resistance train.

BOOM! It hit me! They are so right. Have you ever noticed the really fit older guys and gals in the gym? Are they skinny marathoners? Nope. They are the ones who lift weights. They look strong, they move well and they stand out from the rest. People need to lift weights and resistance train. Why women are afraid of getting bulky is beyond me. […] Read more

How to Pick the Best Gym in Your City…

How to Pick the Best Gym in Your City…

Gyms aren’t like McDonald’s, where a Big Mac tastes almost the same in Seattle and New York as it does in London or Beijing.

Gyms aren’t created equal, meaning the products, services and coaching they offer vary from state to state, city to city, and box to box.

So how do you know how to find a good gym?

Here are 7 things to look for when selecting the right gym:


One of the biggest differences between gyms is how they bring new members into their community.

Some throw you right into group classes on Day 1, others put you through […] Read more

What’s Your Why?

What’s Your Why?

Chris and I have been talking a lot about finding the “why” behind our clients. What do I mean by this? The easiest example is “why does someone want to join CPM?” They want to lose weight…. why? They want to feel better about themselves… why? They want to get their nutrition in check… why? The answers aren’t as obvious as one might think.

We are all driven (or not driven) by something or some things that have happened in our life. If you want to lose weight, what caused you to gain the weight? Do you believe losing the weight […] Read more

Getting to the CORE (values) of CPMFITness….

Getting to the CORE (values) of CPMFITness….

With Sunshine and Spring finally arriving in Sioux Falls they are lots of talk around town about exercising and finding the right gym for it.

I’ve heard there are 74 gyms in Sioux Falls and the surrounding area. So with Health and FITness is on the mind of most everyone this time of the year… Why would someone choose CPMFITness over another gym?

What makes us so different vs. the 73 other gyms around town? Check out our 10 Core Values we have for our coaches…

1️⃣Attitude isn’t everything but it definitely is the 1st thing.

2️⃣Listen more than we talk.

3️⃣Room for improvement, […] Read more