Invisible

Invisible

Living in the shadows for many years, Marilee decided to make a change. I hope her story inspires you as much as she has inspired me💕.

I started my journey at CPM in an attempt to prove my doctor wrong. I ate relatively healthy. I avoided fried foods, soda and limited my intake of sweets. I was simply a victim of “bad” genes. Nonetheless, the doctor did NOT like my triglyceride numbers. The good cholesterol (HDL) was low and the bad cholesterol (LDL) was high.

The advice was to lose the proverbial 10-15 pounds, exercise and return in 6-months for a recheck. […] Read more

Farewell to a Friend…

Farewell to a Friend…

You would think the ‘HARD’ part of running a gym is to differentiate yourself over the other 74’ish plus gyms around the Sioux Falls market.

Or you would think that it is influencing others how to change their exercise, eating and lifestyle habits.

But it’s NOT. Its really when you have a winner at your gym and their time has passed. It’s time for them to move on to a new season of their life. Todd Boote has a been a CPM fixture and (believe it or not TB) a role model at the gym for the better part of over 3 […] Read more

Fit Chic Pumpkin Protein Shake .. .

Fit Chic Pumpkin Protein Shake .. .

This is the perfect way to start your morning! It is quick, delicious, and has all the ingredients to keep you feeling great throughout the day!

Ingredients
1 cup unsweetened vanilla almond, coconut, cashew milk
½ cup pumpkin puree
1 teaspoon honey (omit if you don’t need)
1 scoop vanilla protein powder
½ teaspoon pumpkin pie spice
1/2 tsp of cinnamon
1 banana
Ice

Directions:
Add all ingredients to a blender and process until well combined.

Enjoy!

Today’s Workout is…

Part A:
EMOTM 8
1 DB Squat Clean + 1 Jerk
Add a rep each round

AMRAP 18
18 DB Overhead Lunge
18 Push Ups
36 Doubles

Posted By: Annie

[…] Read more

CPM Week of Workouts 10/29 – 11/2

Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come. Get to the gym!

Monday- Row, Run, Snatch, Squat and Pull-ups
Tuesday- DB squat clean + Jerk, OH lunge, Push ups and DUs
Wednesday- Halloween Surprise!!
Thursday-Pistols, MUs or Dips, HSPU or DB press, KB Swings/cleans, BJs, Squats, BOB and S2OH
Friday- Bench, Rope Climbs or Pull ups, WB and Running

The O-Board Says…

EMOTM 10
Odd: Max Cal Row
Even: Rest

Score Total Cals

Part B:
3 Rounds For Time:
400m Run
15 Snatch
50 Squats
15 Pull-Ups

[…] Read more

The Power of a Heavy Power Clean

The Power of a Heavy Power Clean

Testing Your Limits with the Power Clean

On Tuesday this week, the workout format was a little different than normal. Following our power clean build-up, we completed 10 rounds of 1 power clean every 30 seconds. It was only 5 minutes but what happened during that 5 minutes was interesting.

I “borrowed” this workout from a football player that lifted in my gym this summer. While he was doing the same format of the workout, he actually had to do this for 10 minutes and his power clean weight was about 90% of his max. I wrote this for only 10 reps […] Read more

“Healthy Fast Food”

“Healthy Fast Food”

I have to tell you, my Instant Pot has become a lifesaver around here. With our busy schedules and weekends on the road, my meal prep time has been cut short. And if I am being completely honest, I am in a rut. My creative juices are not flowing in the kitchen like they used to be.

The Instant Pot is a time-saver to keep my family fed. If we don’t eat good food, we can’t say healthy. It’s my version of “healthy fast food.” Toss ingredients in the pot, go back to what I was doing, and a little while […] Read more

Is Real Fitness like Raising Real Kids?

Is Real Fitness like Raising Real Kids?

This new parent world is pretty incredible. (I know you parents told me so) The whole process has been a game-changer and fundamental shift in my identity

When change in life comes your way there are opportunities available to take advantage of. Being in the hospital and watching how doctors 👨‍⚕️and nurses 👩🏼‍⚕️have helped heal up our little guys can’t help but make me translate the struggles and successes we’ve faced with our stay at the NICU over to the FITness and gym life. I’ve come up with the question, “Is building True FITness like raising Real Kids?”

Getting FIT is a […] Read more

When There’s A Will There’s A Way….

When There’s A Will There’s A Way….

I am fascinated by what the mind can do. We are able to accomplish and achieve so much more than we ever thought possible, and once we start to unlock that power your results and potential are infinite!

I was reading a great article in Vanity Fair about Jay Z’s Life. He came from literally nothing and had all the odds stacked against him but he didn’t let that keep him from being one of the biggest Business Moguls in the world! Not just in the rap world, but the Business world as well. He could have had every excuse in the […] Read more

CPM Week of Workouts 10/22 – 10/26

CPM Week of Workouts 10/22 – 10/26

Definition of a really good workout: when you hate doing it, but you love finishing it. Get to the gym!

 

Monday- T2B/MU, Wallballs, Running and Push-ups
Tuesday- Powerclean and Running
Wednesday- Push Press, Row and Lateral Hops
Thursday- OH squats, Burpees and Rowing
Friday- Bar Tabata, DT and Cindy

The O-Board Says…

AMRAP 30
Max T2B/Muscle Ups
Run 200
Max Wallballs
Run 200
Max Push-Ups
Run 200

[…] Read more

Parenting Advice to Chris and Annie, From The Nooners

Parenting Advice to Chris and Annie, From The Nooners

Your Life is Over But It Has Just Begun

I thought it would be fun to ask some of the CPM regulars for a bit of parenting advice for Chris and Annie. Here is everything you need to know to be the best parents to your new baby boys. Congratulations!

Always trust your gut. Always. If something doesn’t feel right, it probably isn’t. You’ll be the boys’ best advocates. ~ Bri

Laugh. Be their best friend and advocate. Give them both roots to build strength from but wings to fly on their own. And always send funny parenting snaps to […] Read more

Pro Parenting Tips 😀

Pro Parenting Tips 😀

The babies are here! I can’t believe it. So much love 💙 is in the air. I can’t wait to cuddle with them but that will have to wait until I kick this cold. In the meantime, Emily and I thought we would help out Annie and Chris and share some parenting tips. Sure they can read books but what they really need is raw, pure advice from people who have been there and lived to tell the story! 😜

So here we go:

1. Always trust your gut. A mother’s intuition is real. If something does not feel right, it probably […] Read more

CPM – Adult Recess Manifesto

CPM – Adult Recess Manifesto

“We need to think like a kid more and act like an adult a little less:-)”

When a prospect is interested in CPMFITness. They want to know what makes us unique or different from other gyms around town. So I hit on all the obvious features and benefits:

Great Coaches who care and are congruent with the message.
Awesome workouts that are different, effective and challenging.
Our leadership. We learn, evolve and are always seeking the path of excellence; physically, mentally and emotionally.

But what is our secret weapon??

Most gyms would say ‘community’. But that is such a over exploited term now-a-days that it doesn’t […] Read more

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season and what better way to celebrate with this delicious risotto recipe!

Coffee Houses, Grocery Stores, Restaurants are all promoting their delicious pumpkin drinks, meals, and dessert,

I couldn’t help but release one of my favorite Pumpkin Fit Chic meals!

Ingredients:

1/2 onion, diced

1/2 bell pepper, diced

1 head of cauliflower, riced in food processor (or buy microwavable cauliflower rice)

1/2 cup vegetable stock

1 3/4 cups pumpkin puree (you can use canned)

2/3 cup coconut creamer

2 tsp garlic powder

1/4 cup of almond flour

dash of sage (optional)

1/2 tsp black pepper

1/2 tsp of cinnamon

dash of nutmeg

coconut oil

*optional parmesan cheese

Directions:

Chop the cauliflower and pulse in food processor until […] Read more

CPM Week of Workouts 10/15 – 10/19

CPM Week of Workouts 10/15 – 10/19

No matter how slow you go, you are still lapping everybody on the couch.
Get to the gym!

Monday- Barbell Lunges, Hip Thrusters, MUs, Pull ups, Box Jumps and Running
Tuesday- Wallballs and Burpees
Wednesday- DUs, KB Swings, Sit Ups, Row and Run
Thursday- Thrusters, Bear Complex and Rowing
Friday- Run, Ball Slams, Weighted Step Ups and Manmakers

The O-Board Says…

Every 2 minutes for 4 Rounds:
8 Barbell Lunges (each leg)
8 Hip Thrusters (unweighted)

5 Rounds (4 minutes each):
3 Muscle Ups / 15 Pull Ups
15 Box Jumps
200m Run

[…] Read more

Resistance Training Defined

Resistance Training Defined

What Is Resistance Training?

I’m getting pretty basic here but let’s start by talking about resistance training. It is simply working against some type of force that resists your movement. Weightlifting would be the first one to pop into my head but body weight, resistance bands and water can also provide excellent resistance training opportunities.

Why Should I Resistance Train?

Resistance/Strength training will not only build stronger muscles, it will build stronger bones, connective tissues and increase joint stability. When you see an elderly lady, do you think “man, she should have done more cardio.” OR do you think “wow, she could have […] Read more

The Next Best Diet 😁

The Next Best Diet 😁

It’s a common question: What’s the best diet? Is it Paleo? Keto? Mediterranean? Intermittent fasting? If you would have asked me a year ago, I may have had a strong opinion on one of the above, however since diving into The Precision Nutrition Certification my mindset has shifted. I don’t believe there is a best diet for every person to follow, always, and forever.

I understand that people are busy, overwhelmed with work and home life and it would easier to have someone tell you what to do. But this approach fails to consider several important factors such as body type, […] Read more

What is the Best Stretch? #loadedQuestionWeek

What is the Best Stretch? #loadedQuestionWeek

Believe it or not there are quite few different ways to stretch. (passive, active, PNF, use bands, weights, Self Myofascial Release, Yoga… I can keep going)

Asking what the best stretch is like asking what is the best diet is? Or the best exercise is?
It’s really according to the individuals goals and needs

Am I dodging the question? Sort of… Not really…

Okay so here is what I see in today’s society. We sit too much and move too little. We want results yesterday and don’t want to wait for anything because we are way to busy. And we get really good at […] Read more

CPM Week of Workouts 10/8 – 10/12

CPM Week of Workouts 10/8 – 10/12

Why put off feeling good? Get to the Gym!

Monday- Ring Rows, Pull Aparts, Push-ups, DUs, HSPU, Rope Climbs and Running
Tuesday- Tempo Front Squat, Push Jerk and Rowing
Wednesday- Partner! DL, Burpees and Running
Thursday- KB Complex, Row, KB swings and T2B
Friday- Snatch, DUs and Running

The O-Board Says…

Part A: 3 Rounds:
15 Ring Rows
15 Pull Aparts
15 Push-Ups
45 Doubles
Part B: AMRAP 20 minutes:
Max HSPU
2 Rope Climbs
400m Run
Score is HSPUs

[…] Read more

The Little Ones Are Listening

The Little Ones Are Listening

Be careful with your words

The Whole Life Challenge really has me thinking.

I didn’t want to do this challenge. I’ve done it before and I’m in a good place with my eating and exercising. Chris can be convincing so here I am doing it anyway! I can say that I’m glad I signed up. Helping my CPM friends has been great so far and I don’t regret it.

But as I’ve been reading some of the daily reflections, I’m concerned by how hard people are on themselves. Which then makes me wonder what sort of words they use at home. Our […] Read more

Aim for Progress….Not Perfection

Aim for Progress….Not Perfection

The WLC is off to a great start. People are learning the importance of meal prep, how 10-minutes a day of simple stretching and/movement can feel amazing and finding some quiet time to unload our minds. All good stuff but is perfection sustainable

The purpose of the WLC is to nudge us in the right direction by showing us how to implement daily habits that can lead to a better life. One that is happy, healthy, active, energetic and connected. You will decide one by one which habit is right for you.

Perfection should never be the goal because the outcome will […] Read more