Going Overhead

Going Overhead

Programming movements and workouts is one of my favorites things to do as a personal trainer / coach. I not only program for CPM every 4 months but I’m programming daily lifting and conditioning workouts for middle and high school students in the weight room. There are definite do’s and dont’s and you find out quite quickly what they are.

Today, we are going to discuss going overhead. Even members that have been with CPM for several years seem confuse these overhead movements.
Strict Press – Pressing weight straight overhead from rack position without the use of your lower body. Legs, lower […] Read more

Lengthen Before You Strengthen

Lengthen Before You Strengthen

As a physical therapist one of my biggest pets peeves is watching people jump into workouts without doing any sort of a warm-up. I am not talking about grabbing a PVC pipe and doing a few pass-throughs or bending down to touch the toes for a few bounces. I am taking about a proper warm-up that prepares your body for the heavy loads to come. Then once the workout is over, it’s a quick sprint to the shower. Sure, I see a few legs being kicked up on a bench/box for a quick lean as they wait for the shower […] Read more

Coaches Spotlight – Brooke Laycock aka #BFF

Coaches Spotlight – Brooke Laycock aka #BFF

BFF stands for Blonde, Fit and Fun. Brooke has been a standout member for a few years and over the last year taken her talents to coaching at CPM. She has got to be one of my most favorite people to be around.

If I had a nickel for when someone has stand, “I wish I did CPM when I was younger….” Brooke is fortunate to be on that younger side and she excels at sharing her knowledge and passion for making Health and FITness apart of anyones lifestyle (no matter the age).

Introduce yourself and how long you have been with […] Read more

Find Motivation Thru Fitness

Find Motivation Thru Fitness

Wikipedia’s definition of Motivation states:

Motivation is a psychological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviors. It can be considered a driving force; a psychological one that compels or reinforces an action toward a desired goal.

As many of my readers know, I am fascinated with what drives and motivates people day in and day out. How can some find the motivation to be a Navy Seal while others can barely find motivation to get off the couch?

Furthermore, once you are motivated how do you continue to keep pressing on and […] Read more

CPM Week of Workouts Jan 28 – Feb 1

CPM Week of Workouts Jan 28 – Feb 1

New week and another chance to get FIT!

Monday: Wall balls, Med ball cleans, doubles
Tuesday: Deadlift, KB Swings, Pull-ups, HSPU, Deadlifts
Wednesday: Bench Press, Farmer Carry, Clusters
Thursday: Singles, Squat Jumps, Goblet Squat, Rowing
Friday: Strict Press, Deadlift, Hang Clean, Push Press, Burpees, Thrusters, Box Jumps

The O-Board Says…

5 Rounds (each 4-minutes) :

15 Wall Balls
30 Medicine Ball Cleans
Max Doubles

Rest 2-minutes between rounds

[…] Read more

New Year, New Focus – Mr. CPM is on Track!

New Year, New Focus – Mr. CPM is on Track!

This week, I’m sharing thoughts from Mr. CPM himself, Chris Mello. Back in the day, Chris and I would meet weekly to discuss work, gym life and everything in between. I always left the meeting feeling good. He has a way of lifting people up and he’s even better at whipping them into shape. Here’s what Chris has planned for 2019.

************************

I’ve always been the guy with 20 things (training, relationships, business) I want to improve on. Last year 2018, was a good year for me in a since that I narrowed down my goals and it really helped my progress. […] Read more

Barbell vs. Dumbbell

Barbell vs. Dumbbell

Someone who obviously loves the barbell asked me the other day what’s the point of working with dumbbells? I gave them a quick answer but it got me thinking what are the benefits of each. So I did a little research and here is what I found.

Dumbbells can allow for more natural movement. With dumbbells you are able to move each side individually which means your body is not forced in a fixed position. This allows for a deeper stretch, think full range of motion, and allows your body to make the adjustments it needs to keep the movement injury […] Read more

The CPMFITness Story…

The CPMFITness Story…

I heard a phrase recently that has really struck a cord with me.

“In Sales, Business, and Leadership a lot of people try to tell new things to the same old people. When you need to say the same old things to more new people.”

One of the BIGGEST questions I seem to get continually is…

“What does CPM stand for?”

Yeah, yeah… Christopher Paul Mello… Well technically no.

Technically… Courage Potential Motivation

But really its much more. CPM embodies everything that Annie and I have learned, given and our evolution over the last (almost) 17 years! It’s been a wild ride and I wouldn’t […] Read more

Keep Your Goals Simple CPM …

Keep Your Goals Simple CPM …

Goals are on every one’s mind right now. We all have heard the term “New Year New You” but what exactly does that mean?

Are we making our goals too difficult?

Do you even know the reason on the super why of the goals?

Do you have any idea what it takes to get the goal at hand or are you just writing it down on a piece of paper because it sounds good?

Check out our latest Podcast @ Marriage Fit Episode 12 where we dive in to simplifying your goals

You Won’t Want to Miss This One .. […] Read more

CPM Week of Workouts Jan 21 – Jan 25

CPM Week of Workouts Jan 21 – Jan 25

Do something today that your future self will thank you for…

Monday: Run, pull-ups, push-ups, squats, doubles
Tuesday: Sumo Dead lift, jump squats, kb swings, box jumps, wall balls, mb sit-ups
Wednesday: Deck of Cards…don’t miss this one!
Thursday: Power Snatch, burpees, G2OH, lunges
Friday: Wall balls, SDLHP, box jumps, push press, cal row

The O-Board Says…

For Time:
400m Run
—————————–
10-Rounds
5 Pull-ups
10 Push-up
15 Air Squats
30 Doubles
—————————–
400m Run

[…] Read more

New Year, New Focus – Brooke Laycock

New Year, New Focus – Brooke Laycock

As you may have noticed, I’m sharing a lot from the female coaches at CPM. Coincidence? Probably not. I think women in general tend to set more goals at the start of a New Year. Although Chris Mello may single-handedly alter the male to female ratio on goal setting cause we all know he’s got tons of goals! 🤣

When asked what her focus would be this year, Brooke said…

My goal this year is to lift up others. So many negative things happen in our world and in our day, so I want to say one positive thing or uplifting thing […] Read more

I Got 99 Problems and a “Clean” Ain’t One

I Got 99 Problems and a “Clean” Ain’t One

I hope that your New Year is off to a good start! If getting to the gym is part of your grand plan, there are usually 3 things we are working towards. We want to feel better, we want to perform better and we want to look 👀 better naked.

This week I am going to talk to you about an exercise that can check all the boxes ✅ and that is the Power Clean.

The Clean is one of the most complex movements we do at CPM. It can take months of practice to do them efficiently. Most often, people get frustrated […] Read more

Coaches Spotlight… Nicole Zacher (aka BMamba)

Coaches Spotlight… Nicole Zacher (aka BMamba)

BMamba… Well she is a ROCKSTAR! Simple as that. From the moment you meet her and the fortunate you are to get to know her the more you will understand that. She is a natural leader. Practices what she preaches. And just makes any day better when she is apart of it.

Again the big X Factor with CPMFITness is the awesome coaches apart of this and she is a big reason why that is true.

Introduce yourself and how long you have been with us?

Mother of two amazing kids
Wife to a pretty stellar husband
Licensed Physical therapist
Fitness started at a young age. […] Read more

Be Vulnerable CPM!

Be Vulnerable CPM!

When you hear the word “Vulnerable” How does that word make you feel?

What do you equate that word to?

Strength?

Weakness?

Find out our take as you dive in to This Podcast from Two Girls and Some Thoughts …

Today’s Workout is…

AMRAP 30
30 Push-ups
40 Double Unders
20 DB Thrusters
——————————-
30-sec Handstand Hold
40 Double Unders
20 DB Hang Clean and Jerks
——————————-
30 Deficit Lunges
40 Double Unders
20 DB Snatches

Posted By:Annie

[…] Read more

CPM Week of Workouts Jan 14 – Jan 18

CPM Week of Workouts Jan 14 – Jan 18

Attitude is a little thing that makes a big difference between success and failure.

Monday: Back Squat, Cleans, T2B, Box Jumps
Tuesday: DB Thruster–C&J–Snatches, plus a bunch of fun stuff
Wednesday: TGU, followed by sit-ups, burpees, goblet squats
Thursday: Heavy Cleans and rowing
Friday: Partner Fun: Front Squat, KB SDLHP, Push Jerks, Ring Rows, Snatch

The O-Board Says…

A: Back Squat
3-3-3-3-3

B. 5-Rounds (2-mins each)
5 Cleans
15 Toes to Bar
Max Box Jumps

[…] Read more

New Year, New Focus – Lisa Zahn Tells All!

New Year, New Focus – Lisa Zahn Tells All!

This week I am sharing thoughts from Lisa Zahn, an evening coach and noon class member at the Western Mall. Lisa is mentally and physically tough. I dream of being able to maintain her diet without cheating! Check out what Lisa has to say about 2019…

Personal Goals
This year I plan to continue working on practice and training over competing. This means that my focus of wods are more than “for time or for reps”. I’m intentional in what I focus on. This means putting form and long term goals over a score on the board. […] Read more

Your Butt Will Thank You

Your Butt Will Thank You

I know what most of you are thinking or feeling right now after week one of January’s workouts…Nicole love’s her squats. You are 100% correct but there is more to building amazing derrières 🍑 then endless sets of squats.

Deadlifts: you either love them or are afraid of them but if done right are one of the best (along with squats of course😜) and most practical movements in and out of the gym.

In the simplest sense, a deadlift is bending over and picking “dead weight” off the ground. In the gym deadlifts are the foundation for many exercises we perform including […] Read more

Coaches Spotlight… Reed Reuman (aka Thor)

Coaches Spotlight… Reed Reuman (aka Thor)

The Best Coach is a Great Student. The first question Annie and I ask ourselves in adding a Coach to our staff at CPMFITness is, “Are they a ROCKSTAR human being?” I can’t say enough great things about Reed; he cares about people, he practices what he preaches, he is fun to be around and he only wants to excel in what he finds important in his life.

Introduce yourself (who is Reed Reuman) and how long you have been with us?

I was born and raised on a farm in rural central South Dakota. From there I went on the Play […] Read more

Fit Foods For a Tight Tummy …

Fit Foods For a Tight Tummy …

You’ve all hear the phrase “abs are made in the kitchen”.

And that couldn’t be more true!

Eating healthy, clean foods are the key ingredients to losing weight and tightening up in all the right areas.

Add these tasty foods to your repertoire and get the results you are looking for in 2019.

Salmon – It is loaded with omega-3 fatty acids, which is beneficial for fat loss. This lean protein is great for the joints and is low in calories, too, so you can feel healthy and happy.
Avocado – The fat contained in the avocado not only helps reduce […] Read more

CPM Week of Workouts Jan 7 – Jan 11

CPM Week of Workouts Jan 7 – Jan 11

The secret of getting ahead is getting started.

Monday: Tabata – Burpees, sit-ups, back squats, dips, ring rows
Tuesday: Split Jerk, then doubles, T2B, Push Jerk
Wednesday: Pull-ups, Russian Twists, Wall balls, Row/Run
Thursday: Front Squat, KB Swings, Box Jumps
Friday: Burpees, Run, Medball Clean, Seated Press, MB Sit-up

The O-Board Says…

Tabata Fun
Burpees w/lateral hop
Medball Sit-ups
Back Squats
Dips
Ring Rows
*1-minute rest between stations

[…] Read more