You Gotta Earn It!

You Gotta Earn It!

Chris and I had a good discussion a while back about clients / kids who want to lift weights but are overweight, lack mobility or missing something they need to properly execute lifts. I’m mainly talking about a barbell here.

The Olympic lifts are the sexy lifts. The clean, the snatch… once you get started with them, you want to do them all of the time! Also popular are the bench, squat, deadlift, press. Let’s be honest, it’s easier to walk into a gym and start back squatting (with a 1/4 squat) than it is to run a mile. Don’t get […] Read more

Nutrition on the Move

Nutrition on the Move

As my client is getting ready to head to Antarctica to complete his bucket list of running a ½ marathon on all seven continents, I got thinking of all the challenges and careful planning required to making his trip successful. From the disruptions and distractions of a new environment, changes in schedule and time zones and exposure to different foods, nutrition can take a hit.

So what are some strategies to minimize the impact of travel on nutrition?

Plan Ahead

No matter the length of your trip, if you want to eat well while you are away, you need to do your research.

Familiarize […] Read more

Coaches Spotlight – Shelly Lane aka Red

Shelly is the queen of no excuses and constant consistency. With a full time career, being wife, mother of 3, Godmother of 4;-) She has battled through injuries and no matter what is committed to her health eating and FIT lifestyle.

Not only that she has a passion for helping others and finding out where each individual is at to get the most out of them. I personally couldn’t be happier that Shelly is apart of our team. Enjoy our conversation.

Introduce yourself and how long you have been with us?

I am married to my husband Scott, together we have 3 beautiful […] Read more

The Art of Failing “Marriage Fit” Style

The Art of Failing “Marriage Fit” Style

Failure is not something we, as a society, often talk about ….

Not only is failure not bad, failure one of the most effective ways to learn and grow.

As a coach I always tell my clients I would much rather see you try and know you couldn’t then not try and say “maybe I could have”.  

It’s in the failure that we usually learn the most it’s in the hurt that gives us clarity and makes us stronger. 

What if we valued failure, saught out failure, and planned for a solution to it … 

For example I am going to workout first thing […] Read more

CPM Week of Workouts Feb 25 – March 1

CPM Week of Workouts Feb 25 – March 1

Monday: Power Clean, Doubles, Hang Clean, Push Press, Burpees
Tuesday: Run, Row, Pull-ups, Push-ups, Squats, Box Jumps, Sit-ups, Ball Slams
Wednesday: Core work! Rope Climb, HSPU, KB Swings, Run
Thursday: Front Squat, Doubles, Devil’s Press
Friday: Box Jumps, KB Swings, Burpees, DB Cleans, Ground 2 OH, Row

The O-Board Says…

Part A:
Power Clean
5-3-3-1-1

Part B:
2 Rounds
50 Doubles
25 Hang Clean
50 Doubles
25 Push Press
50 Doubles
25 Burpees

[…] Read more

Dreaming of Warmer Weather

Dreaming of Warmer Weather

I’m leaving for vacation this week so my mind is on warm weather, family time and fun! Will I exercise while on vacation? Depends. Since we are hitting Disney and Universal Studios, we will be doing plenty of walking. I most likely won’t take the time to workout on this vacation. I do like to hit the gym on a beach vacation though when I spend most of my day basking in the sun 🌞

Here are 3 of my favorite vacation workouts:

EMOTM 12:
4 Manmakers
*Super simple. All you need is a set of dumbbells and they should be light. With this […] Read more

Does Eating Fat Make You Fat?

Does Eating Fat Make You Fat?

The theory that eating fat will make you fat has been debunked over and over however many people still believe that eating fat will make you overweight. I was one of those people while growing up. I feared FAT. My mindset was the less fat I would eat, the fewer calories I would consume and I would lose weight.

How did that work out for me? Not so well.

Fat adds flavor and texture to food. When foods are marked “low fat” they are often high in sugar to replace the fat. This helps make them palatable. Eating these “low fat”, high-sugar […] Read more

Coaches Spotlight – Jordan Goeman aka J$$

Coaches Spotlight – Jordan Goeman aka J$$

Introducing Jordan Goeman to the next coaches spotlight segment. Jordan is the man I appreciate his willingness to help and serve others and his zest to learn and grow as a human being!

Jordan is all about balance and consistency in everything he does. From his workouts, nutrition, activities, etc… Jordan is know as Mr. Backup he is a great teammate and coach because he is always available to help you when you are in need. A great characteristic for a coach to have!

Be sure to subscribe to our YouTube Channel (LINK) and like this video!

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

Stop Proving and Start Living CPM’ers …

Stop Proving and Start Living CPM’ers …

I recently finished a bible study based off the book: “Proven” by Jennie allen ….

It is a great study that digs deep into why we don’t need to “Prove” anything to anyone, and how living in “prove” mode is detrimental to your health and wellness.

This bible study has been very life altering for me. My whole life I have made my drive within about proving to others, my family, etc how hardworking I am. How in shape I am in .. It’s exhausting physically and mentally!

Stop living in “Prove” mode ..meaning “Proving” you have to be better than your co worker, out […] Read more

CPM Week of Workouts Feb 18 – Feb 22

CPM Week of Workouts Feb 18 – Feb 22

Monday: Dips, Pistols, Ring Push-ups’s, KB swings, Run
Tuesday: Deadlift, DB Thrusters, Doubles
Wednesday: Snatch, Cal Row, Evil Wheels
Thursday: Pull-ups, Push-ups, Squats, Running
Friday: Row, Wall Balls, Burpees, Sit-ups

The O-Board Says…

Part A: EMOTM 10
Odd: 7 Dips
Even: 5 Pistols/7 Split Squat each leg
*stretch during rest

Part B:
5 Rounds
10 Ring PU’s
20 KB Swings
400m Run

[…] Read more

Compound Versus Isolation Exercises

Compound Versus Isolation Exercises

Just their names alone can give you a pretty good idea of the difference between a Compound and an Isolation lift.

Isolation movements are single joint exercises that target a specific muscle with minimal involvement from other muscle groups. A great example is a bicep curl.

Compound movements are multi joint exercises that involve the use of more than one major muscle group. A great example is a bench press. Both elbow and shoulder joints are involved in this exercise.

So which type of movement is better? Personally, I prefer compound movements. They simulate real world situations better than isolation movements, […] Read more

Supplements, Do you need them?

Supplements, Do you need them?

First, lets talk about the word supplement. A supplement is something that completes or enhances something else when added to it. In terms of nutrition, supplements are meant to improve your health.

But can’t we get everything we need from food?

In a perfect world, one would like to think so but the foods we eat no longer contain the vitamins and minerals necessary for our optimal health. Today’s soil has been depleted of nutrients, plants are being treated with pesticides and animals are cooped up instead of free roaming. Not to mention, we live with too much stress, are sleep deprived […] Read more

Coaches Spotlight – Blake Lynch #baLocka

Coaches Spotlight – Blake Lynch #baLocka

Blake, aka “Ba-Locka”, aka “the Beard”, aka “Jorts” is our lead off man in the mornings 3x/wk over at the Western Mall. Blake is been a standout member for the first couple of years at CPM and even an even better Coach for the 3/5 years.

His classes and personality are upbeat, great variety of music and moods. He wants you to wake up BRIGHT and early with him Monday, Thursday and Fridays.

He’s got a full time day job, a beautiful bride (that teaches yoga at CPM) with their first baby on the way!!

Learn a little more about […] Read more

Good Vs. Perfection …

Good Vs. Perfection …

What happens when you miss your goal by an inch?

Or, you don’t quite make it through your day without making a “mistake”.

What does that last inch represent?

Here is a great podcast to help you sort through when Good is Good enough and Perfection is actually keeping you from success.

Today’s Workout is…

For Time:
25 Cal Row
25 Pull Ups
then…

7 Rounds
35 Doubles
9 DB Hang Clean & Jerk
then…

25 Pull ups
25 Cal Ro

Posted By: Annie

[…] Read more

You Are A Machine!

You Are A Machine!

If you are a fitness nerd, you might hear people talk about compound lifts versus isolation lifts, free weights versus machines, olympic lifts versus power lifts. What’s better? I dare you to pose that question to an avid lifter. Get ready to listen for hours!

I remember some of the first lifting programs I completed. I was just out of college when I decided I wanted to do more than just run 5 miles every day. I can’t even remember who gave me the lifting program but it was clearly divided into 4 days. 2 leg days and 2 upper […] Read more

Building a Healthy Plate

Building a Healthy Plate

If you’ve tried “dieting” more than once in your life, then you already know…Diets don’t work. Why? Because there is absolutely no way to get it right. If you are not perfect, then you’re failing. You obsess about the quantity and not the quality. And many diets are uninspiring and too restrictive.

So what’s the secret? I believe it’s comes down to balance. I know this might not be as sexy as you hoped for but it works. Not only do you get to enjoy a variety of foods; it leaves rooms for treats and cravings so you will never feel […] Read more

Coaches Spotlight – Courtney Hughes

Coaches Spotlight – Courtney Hughes

It took me a long time to arm wrestle Court into coaching… As you and I will both find out for the first time during this interview 😂. But she was definitely worth the wait.

Court has so many natural skills and talents to help anyone improve their level of FITness. She is passionate about many things in life and CPM being a big one!

Enjoy the interview and be sure to like and subscribe to the youtube channel.

Introduce yourself and how long you have been with us?

My name is Courtney Hughes. I’m 29 years old. I’m originally from Orange City, IA. I’ve […] Read more

CPM Week of Workouts Feb 4 – Feb 8

CPM Week of Workouts Feb 4 – Feb 8

Do it now. Sometimes later becomes never.

Monday: Doubles, DB Snatch, DB Russian Twist, Rope Climbs, Sit-ups, Burpees
Tuesday: Squat Clean, Run, Squats, Push ups
Wednesday: RUNNING!
Thursday: Split Jerk, Row, Doubles, Clean & Jerk
Friday: DB Split Squats, DB Press, DB sit ups, Row, KB swing, Box Jump

The O-Board Says…

Part A:
EMOTM 12
Min 1: 50 Doubles
Min 2: 16 DB Snatch
Min 3: 16 DB Russian Twist

Part B:
EMOTM 20
Odd: 1 RC (8 pull-ups) + MAX Sit Ups
Even: 2-4-6-8-10-12-14-16-18-20 Burpees

[…] Read more