Fit Chic Coffee Protein Shake …

Fit Chic Coffee Protein Shake …

This is an amazing shake that is perfect for breakfast on the go! It gets your metabolism going a great protein balance to start your day and it’s ready in minutes!

Now you can have your breakfast and coffee in one!


1/2 scoop chocolate protein powder

1 banana

1 scoop of almond butter

1 scoop vanilla protein powder

6 oz brewed cold coffee

6 oz unsweetened vanilla almond, coconut, or cashew milk

1 cup ice


Place all ingredients into a blender and blend on high until desired consistency is reached.

If smoothie is too thick add more milk if it is too runny grab more ice and reblend.


Today’s Workout is…

Part […] Read more

Who Do You Ask for Advice?

Who Do You Ask for Advice?

Don’t Get Mad At Me But…

When you need help with something, who do you ask?

I want to make more money ➡️ I seek advice from someone with money
I want to learn how to cook ➡️ I seek advice from a great cook
I want to learn how to hold a handstand for an hour ➡️ I ask a very fit Swedish man

So when you want to get into shape, lose weight or just be healthy…. who do you ask?

🥗 Example #1, diet. Are you asking your overweight friend who happened to lose 10 pounds on a new diet […] Read more

What did you eat?

What did you eat?

Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track. Food journaling is a great tool to help you do just that.

I have experimented with food journaling over the years and have come to realize that when I am journaling I tend to have greater self-control. There is something about writing down what goes in that makes you stop before you chomp.

Our lives are busy and we tend to eat more than we […] Read more

Change Your Words (3/5) = “I Don’t Have Time”

Change Your Words (3/5) = “I Don’t Have Time”

Each week, we are all entrusted with an irreplaceable fund of hours…168, to be exact.

How you spend these hours is entirely up to you.

You can putter around, watching hours and hours of Law & Order reruns. Or you can set about to change your community, or maybe even the entire world.

It just depends on how you choose to spend your fund of hours.

But to say that you don’t have time? Well, that’s garbage. You do have time—you have 168 hours.

A few years ago, I read an article in the Wall Street Journal that suggested we replace the phrase, “I […] Read more

A BiG CPM Announcement …

A BiG CPM Announcement …

Chris and I are proud to announce we will be introducing two new members to the CPM Family in October!

Chris and I are expecting two loving boys this Fall and can’t wait for you all to meet them!

As many of you know, Chris and I have had a long journey to get to this point and we feel so very blessed and thankful to have such a supportive, encouraging, loving community!

Thank you for all the prayers . We felt them and continue to feel them as we get one step closer each day to the greatest two gifts we could […] Read more

What Is a Metcon?

What Is a Metcon?

Metcon Defined

We like to throw a lot of terms and acronyms at you throughout the week. 
👉 EMOM (sometimes we call it EMOTM)
👉 Power Clean / Squat Clean / Hang Clean / High Hang Squat Clean

Can it get any more confusing? Probably not but if you pay attention, eventually all of this will become second nature to you.

Today I want to help you understand the term Metcon. When your friends ask you what kind of workouts you do, what do you tell them? Intense workouts? 😂 That would define a lot of them quite well but they can be […] Read more

I scream, you scream, we all scream for…vegetables?!?

I scream, you scream, we all scream for…vegetables?!?

Fruits and vegetables contain essential nutrients for a healthy body but what if you don’t like vegetables? Is it possible to eat healthy and attain certain fitness goals without having to “eat the rainbow”?

Whether it’s the taste, texture or just pure hard-headedness, veggies can be a challenge for many. For some the dislike or hatred can turn into a full blown panic attack at the mere sight or thought of a veggie. This really exists it’s called — Lachanophobia. I hope that none of you reading this have this condition as it’s not really what I will be discussing here […] Read more

Change Your Words (2/5) = Cheat Meals

Change Your Words (2/5) = Cheat Meals

Last Week was Strict… Today’s post of “Change YOUR Words” is ‘Cheat Meals’.

To reiterate from last week, the way we think and speak are vital to how we feel and behave. 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 […] Read more

Top 5 Embarrassing CPM Questions You Are Too Afraid to Ask …

Top 5 Embarrassing CPM Questions You Are Too Afraid to Ask …

Being in the health and fitness industry for 16 plus years I have seen it all, heard it all, and experienced a lot of it myself as well!

Here are the most common questions most are thinking to ask but too afraid to bring it up.

#1 What if I have to go to the Bathroom during class: 

Do your best to visit the restroom before or after class, but sometimes when you gotta go you gotta go. No need to tell the coaches or apologize, just politely leave the room trying to not make a scene and then just hop right back in where […] Read more