CHECKPOINT! Lets Get some R&R…

CHECKPOINT! Lets Get some R&R…

“People need to be Reminded (Re-sold) more than they need to be told” ~ Me:-)

If we divided 2019 into 3 this would end the 1st Trimester of the year.  With that, lets STOP the world for a moment and check-in.

It is waay too easy to let the time fly by, the days pile up and you ‘wake up’ one day and go “Where did the last 5.5 years go?!?”

Here are 3 of the most important questions I like to ask myself, my wife, clients and those around me who I care about…

A. Why we got started?
B. What we are doing […] Read more

Your Worth is Greater than the Price ..

 

 

Stop looking at the price tag and start looking at the worth!

We spend the majority of our life worrying about what things cost and not finding the worth in the product (i.e ourselves,)

Totally commit to something and find the worth of it it’s freeing and liberating. You have no other distractions and you can go after the price instead of the price dominating you.

Stop telling yourself it’s costing to much and start making it worth it!

Here are the 3 things in life you can control at all times:

The 3 S’s 

Your  State, story and strategy ..

Your state is your state of […] Read more

Exercise Your Gratitude… This Saturday!

Exercise Your Gratitude… This Saturday!

This Saturday is our next opportunity to Exercise Your Gratitude!

Rally for Robbie | “Power Clean for the Cleaner”

All classes will be complimentary to our members and we ask for a $20 (or more:-) donation for Rob and his family.

WHY?

On March 16th Rob collapsed after the St Patrick’s Day one mile race downtown.  Since then he has successfully had a heart valve replacement surgery. This has been quite a temporary set back for the Western Mall and for CPMFITness as Rob is such an extraordinary person and keeps the Western Mall in such great shape! Rob has always such a positive force […] Read more

Find Your Secret Weapon

Find Your Secret Weapon

If there were a way to double your chances for fitness and life success, would you be interested? A tool that can motivate, support and hold you accountable?
If so, it might be time to partner up!

Some of you might cringe at this answer because it means someone else might know your flaws, invade your bubble and be willing to call you out on your BS…. but most of us have had those goals that we couldn’t seem to follow through from start to finish, that if we had an accountability partner, we could have avoided many of the detours.

One of […] Read more

Don’t Be Wack… Fix your Front Rack

Don’t Be Wack… Fix your Front Rack

FIX YOUR FRONT RACK GAME PLAN

Now that you’ve figured out your exact limitations to the front rack let’s discuss programming this mobility work. There are a ba-zillion different mobility moves for each of the above areas and I’m not going to cover them. Instead I’ll give you an outline of what to do.

Part 1; You’ve got to Stretch 

Spend 1-2 minutes on each of the specific above areas that you need to address.
After addressing the individual components, use one of the below global mobilizations for ~2 minutes.

Here is a Cheat Sheet:
a. Wrist Work = LINK
b. Elbow Work = (pic above) 
c. Shoulder […] Read more

A Great Recipe for Leftover Easter Eggs…

A Great Recipe for Leftover Easter Eggs…

What do you do with all the left over decorated hard-boiled eggs?

How many hard-boiled eggs can one consume until you are completely done with them.

Here is a great breakfast chili recipe to put your eggs to good use.

Ingredients:
1 lb ground beef (or breakfast sausage)
1/2 yellow onion, finely diced
1 (28 oz) can crushed tomatoes
2 to 3 cups veggie stock2 medium sweet potatoes, peeled & diced
1 tablespoon paprika
1/2 cup of diced green pepper
2 cloves of garlic
2 teaspoons chili powder
1 teaspoon onion powder
2 tablespoons lime juice
2 tablespoons of cilantro
1/4 cup of salsa
1/2 lb bacon
4 – 6 hard-boiled eggs (diced)
1 large avocado
1 6 oz can […] Read more

Going into the Weekend Thought(s)… A Different Perspective on Time.

Going into the Weekend Thought(s)… A Different Perspective on Time.

Going into the Weekend Thought(s)…

 

We ALL have 168 hours in a week, 24 hours in a day, 1440 minutes in a day. 

 

Think of your time as a jar, which you can fill with a finite number of rocks, pebbles, and sand.⁣⠀⁣

Your big ROCKS represent the stuff that’s most necessary to feel fulfilled in life, such as time with friends and family, and earning a living.⁣⠀⁣

Your PEBBLES add extra fun and satisfaction to life, but aren’t totally necessary. These may include hobbies or being a competitive athlete.⁣⠀⁣

And your SAND is purely “bonus” activity. It can be enjoyable, but it’s not crucial […] Read more

What’s Fun Got to Do With It

What’s Fun Got to Do With It

We have all read about or experienced the benefits of eating well, exercising regularly and getting the right amount of sleep but what about the “FUN” factor?

I believe and so does science that having fun is a huge part of staying healthy.

So what’s the hesitation? Why don’t people make it a priority?

Guilt
Perceived Silliness
Lack of Time

Our society suffers from chronic adult-it-is:-) We get so caught up in “life” that we forget to play once in awhile. We think that fun means participating in structured activities, but that doesn’t have to be the case. Play can be spontaneous without the extrinsic goals.

• […] Read more

Fix Your Front Rack… “Can You Even?”

Fix Your Front Rack… “Can You Even?”

The Front Rack Position = With Great Power Comes Great Responsibility

The Front Rack can be a very difficult position for many fitness enthusiasts to get into, and without a solid front rack, Weightlifting and your potential results will be significantly limited. Often, the wrist also ends up being painful for many. While sometimes wrist mobility can be the limiting factor that leads to a poor front rack and pain, sometimes it is just the joint that takes the stress of another area not moving enough. Identifying your exact limitation(s) will then allow you to better game plan what you need […] Read more

Fit Chic Easter Style

Fit Chic Easter Style

Easter is a great time to enjoy family gatherings, friends, and other festivities. and unhealthy choices….

so have no fear your Easter recipes are here.

Now you can still enjoy the amazing foods for Easter and not feel restricted at the same time!

Apple Peach Ham
Ingredients
3 pound white ham
2 large apples (I like gala)
2 yellow peaches
2 teaspoon cinnamon
1 teaspoon dijon mustard
1/4 teaspoon ground cloves
1/8 teaspoon nutmeg
1/8 teaspoon all spice
1/4 cup full fat coconut milk

Directions:
Preheat oven to 350 Degrees. Rinse the ham under cold water and pat dry with a paper towel and place in the middle of your roasting pan. 
Mix the coconut milk, dijon mustard, […] Read more

CPM Week of Workouts April 15 – April 19

CPM Week of Workouts April 15 – April 19

Monday: Cossack squats, leg levers, Pull-ups, Push-ups, squats
Tuesday: Push Press, Run, HS hold, KB swings, Sit-ups
Wednesday: Box jumps, Pull-ups, KB swings, Lunges, Knees 2 elbow, Squats, Sit-ups, Wall balls, Doubles, Run
Thursday: Clean and Jerks, Doubles
Friday: Burpee Box Jumps, Cal row

The O-Board Says…

A: EMOTM 10
Even: 10 Cossack Squats
Odd: 20 leg levers

B: AMRAP 20
15 Pull-ups
30 Push ups
45 Squats

[…] Read more

Going into the Weekend Thought… “Praise Behaviors, Not Results.”

Going into the Weekend Thought… “Praise Behaviors, Not Results.”

Going into the Weekend Thought….

 

Praise Behaviors, NOT Results.⠀⁣

 

Whenever people lose weight, lower body fat, or experience positive health changes, it’s very tempting to high-five them and lavish praise.⠀⁣

But But there are risks of doing this.⠀⁣

“Results are somewhat unpredictable. Therefore, it doesn’t make sense to praise metrics. Because they’re fickle. And clients have limited control over them.⠀⁣

On the other hand, behaviors are controllable, and consistent behaviors often lead to long-term, sustainable outcomes.⠀⁣

So, when you praise behaviors (instead of outcomes), people will associate taking action and showing up — not dropping numbers on the scale — with smiles and high-fives.”⠀⁣

The next time […] Read more

Control What You Can

Control What You Can

As I am sitting here watching the forecast for the upcoming April Winter storm, it got me thinking about all the variables in life, most of which we have no control over.

Change. It’s unavoidable. Nothing lasts forever.
Weather. Lets face it; we have no control over Mother Nature so we might as well accept it and make the best of it.
Our Past. It’s forever lost and we cannot undo what is done. We need to learn from our mistakes and move on.
What other people think, feel or do. We can only control our own thoughts, feelings and actions.
Getting Older. We can’t […] Read more

Weak in the Wrists….

Weak in the Wrists….

The workout of the day will involve all of your body from head to toe. When I look at this workout with my coaches hat on, What do you think I think will be the most limiting factor?

Technique is the Snatch = No
Mobility with the Overhead Squat = Closer.
Speed and Conditioning on the Burpees = Nope

Your Wrists! 

If you have to tape your wrists for a workout. Or if you have to stop and shake your wrists out whenever you do push-ups. Or maybe your wrists are screaming or stiff from hours you spend on your computer (or smartphone). Then we […] Read more

Peanut Butter Cup Eggs ….. Fit Chic Style

Peanut Butter Cup Eggs ….. Fit Chic Style

One of the most loved treats for Easter are the Reese’s Peanut Butter Cup Eggs.

Reese’s are great for all times of the year, but for some reason they taste especially delicious in the egg form.

Now you can enjoy your Easter tradition, but not the guilt to follow!

Ingredients:
3/4 cup gluten free or almond flour
3 scoop vanilla protein powder
1/3 cup nut butter of choice (I used almond butter)
3 T maple syrup1/4 cup unsweetened vanilla almond milk (or coconut milk)
Handful of dark cacao chocolate chips (divided)
1/2 tablespoon of coconut oil

Directions: 
In a medium mixing bowl, combine flour, protein powder. In a small microwave safe […] Read more

CPM Week of Workouts April 8 – April 12

CPM Week of Workouts April 8 – April 12

Monday: Back Squat, Push-ups, Row
Tuesday: Core work, Doubles, KB swings, slam balls
Wednesday: Snatch, burpees, thrusters, pull-ups
Thursday: Sprints, run, box jumps, toes to bar
Friday: Power Clean, Deadlifts, Cleans, Push Press, Front Squats, Run

The O-Board Says…

Part A. Back Squat
10-8-6-4-3

Part B. For Time:
10 Back Squats
25 HR Push Ups
500 m Row
10 Back Squats
25 HRPUs
400 m Row
10 Back Squats
25 HRPUs
500m Row
10 Back Squats
25 HRPUs
400m Row

[…] Read more

Clear the Clutter

Clear the Clutter

Spring 🌻has arrived! Which means its time to get organized and start cleaning out the clutter. For me this starts with my mind.

Lately I feel that my brain is in constant overdrive. A chaotic mess of worries, TDL’s, family schedules and noise. A telltale sign that I need to free up some headspace.

Unlike our closets and cupboards, thoughts are not just lying around waiting for us to pick which ones we want to keep and which ones we would like to donate. Our brains are complex and confusing. So many things are filtered in and out leaving behind old scars […] Read more

Rally for Robb!… April 27th (save the date)

Rally for Robb!… April 27th (save the date)

As some of you may have noticed, over at the Western Mall location, Robbie Kool, our morning maintenance guy has been out the past couple weeks. He helps Randy out tremendously and is a valuable asset to our mall.  On March 16th he collapsed after the St Patrick’s Day one mile race downtown.  Since then he has successfully had a heart valve replacement surgery.

This is quite a temporary set back for the mall (and for CPM) as Rob is such an extraordinary person and keeps the Western Mall in such great shape! Not only that he is always such a […] Read more