Catching your ZZZ’s

Catching your ZZZ’s

Diet, exercise and sleep are all important pieces to maintaining your health, but one has the edge as it affects nearly every essential function of our bodies.

Plenty of us view quality sleep as optional. Order a Venti ☕️ the next morning and you’re golden, right? Not really. The costs of sacrificing sleep are extremely high. In the short-term, mental functioning is impaired, our mood is negatively impacted, and our bodies don’t recover from injury as well.

Over the long-term, poor sleep is associated with impaired brain health, high blood pressure, weight gain and a decrease in the immune system’s power.

So how do […] Read more

“I Eat Pretty Well” … DO YOU???

“I Eat Pretty Well” … DO YOU???

“How is your nutrition?” – Me
“I eat pretty well” – Said by a lot of people

Your nutrition can be treated in 1 of 3 ways…

a. Objectively + Factually
b. Subjectively + Emotionally
c. And sometimes both at the same time

The more we deal with numbers and facts the more we can shift to the objective and realistic side. When we are vague and rely on how we are feeling, that can potentially lead us down a slippery emotional roller coaster state of mind.

Nutrition is a crazy thing. On the factual side we need to eat to live. We expend energy everyday. We must consume calories for that […] Read more

Why Do We Handstand ….

Why Do We Handstand ….

At CPMFITness you will see the word “Handstand” written on the “O” board often …

But Why?

Yes they are challenging, fun, and scary all at the same time but how do they help us with our sport of fitness?

Handstands help us achieve a better sense of balance and awareness. What we really achieve is strength in many physical aspects. We develop core strength, shoulder stability and  build strength in the hands and wrists.

Handstands also improve sense of balance and calms the brain which helps relieve stress. Circulation and blood flow also play a big role in the handstand. When you increase […] Read more

CPM Week of Workouts Aug 26 – Aug 30

CPM Week of Workouts Aug 26 – Aug 30

Monday: Row, Wallballs, Pull-ups, Box Jumps, HSPU, Push-ups, Tuck Jumps
Tuesday: Deck squat, HS hold, Bar Hang, KB Swings, Run, Thrusters, Pull-ups
Wednesday: SDLHP, Box Jumps, Doubles, Row
Thursday: Run, Farmer Carry, ManMakers, Rope Climb
Friday: Slamballs, Power Cleans, OH squats, Burpee Box Jumps, Run

The O-Board Says…

Part A. EMOM 10
Minute 1 – 40 sec ring row
Minute 2 – 40 sec Plate Grd to OH
Minute 3 – 40 sec Pistols (split squats)
Minute 4 – 40 Second Handstand Hold
Minute 5 – 5 Strict Chin-ups

Part B: 2 Rounds
Partners
AMRAP 3
30/27 Cal Row
30 Wall Balls
Max Pull-ups

AMRAP 3
30/27 Cal Row
30 Box Jumps 24/20
Max Handstand Push-ups

AMRAP 3
30/27 Cal Row
30 Push-ups
Max Tuck […] Read more

School is Back in Session

School is Back in Session

For most kids it’s an exciting time of year. In my household, we are 50/50 split. One is excited to see his friends, the other… well lets just say we officially have a high school teenage daughter. I get a little anxious this time of year. Most of the summer was spent traveling with our kid’s soccer and baseball teams, which were awesome, but I question if we spent enough family time together. And then BAM, school is ready to start and the calendars are filling up quickly with back-to-school physicals, extra-curricular activities and don’t forget about that three-ring circus […] Read more

Summer Season Strategies… the Cravings Struggle Can Be Real!…

Summer Season Strategies… the Cravings Struggle Can Be Real!…

Is Summer really almost over?!?! This week’s SSS is something that was a lightbulb moment for in my nutrition journey personally and maybe even more so professionally…

I used to believe a few things about people that could not stick with the Paleo (Keto/Mediterrean/Macro’s, etc…) diet when they began training with us. I believed they lacked the discipline, willpower, commitment to be successful. I came from the mindset that if others can do it why can’t you?!

Since I’ve became more knowledgeable about nutrition, about willpower, habits and cravings I have started to uncover more of the truth as to why we crave […] Read more

Get Your Best Run Yet CPM …

Get Your Best Run Yet CPM …

Many of you are participating in some sort of race (i.e 5k, 10k, 1/2 marathon, spartan etc ..)

Mobility and stretching is the key to keeping you feeling great doing what you love …

What if you could run more efficiently, be pain free, and actual feel better in your sport?

Wouldn’t you want to take 5 minutes a day to add to your routine?

Here are my top 5 favorite poses to keep you feeling great while you run!

#1 Down Dog – Runners experience shin splints, knee pain, foot problems, and tight IT bands. Down Dog helps lengthen and stretch your hamstrings, shoulders, and […] Read more

CPM Week of Workouts Aug 19 – Aug 23

CPM Week of Workouts Aug 19 – Aug 23

Monday: Step-ups, Row, Wall Balls, Farmer Carry
Tuesday: OH Squat, Burpee Fun!
Wednesday: Run/Row
Thursday: Strict Press, Push Press, T2B, Box Jumps
Friday: Row/Run, Thrusters, Double’s, Burpees, Sit-ups

The O-Board Says…

A. Partner AMRAP 10
P1 = 20 Wt Step Up’s (goblet DB/KB)
P2 = MAX meters on the Rower

B. Partner AMRAP 20
P1 = MAX Wall Balls
P2 = 100m Farmer Carry

[…] Read more

Strength in Numbers

Strength in Numbers

I had a great conversation the other day on why group classes are so valuable, even for the most disciplined. Group classes are more then the loud music, “Metcon” workouts and shouts of encouragement from your coaches. Working out with a crowd carries a plethora of intertwined benefits, here are a few.

Motivation

There is something about working out alongside others that gives you a boost to keep moving. Plus the variety that you find in a group class is an extra motivator that will keep your body guessing and your mind fresh.

Structure

Our time is valuable. A well-structured plan is key to […] Read more

Summer Season Strategies: Restaurant Rules…

Summer Season Strategies: Restaurant Rules…

This week’s SSS topic is all about dining out! As the summer of 2019 winds down to a close some may feel the need to really want to take advantage of the last moments of great weather (here in Sioux Falls at least:-) by dining out, hitting the patio or finding a great place to meet up with friends outside the safe and healthy place of your kitchen.

Again, my goal with the Summer Season Strategies is all about working with Summer NOT against it. So when you are dining out incorporate as many of these rules as possible…

1- Control your […] Read more

How to Improve Your Mile Run Time ….

How to Improve Your Mile Run Time ….

We test the mile from time to time (pun intended) at CPM .. why? I have a client looking to run a 5 5:30 mile, so he was asking me what I think he should do to help him increase his time …

So here are my tips and tricks to make your mile run Thursday the best one yet …

#1 Sprint shorter distances than the mile – For example Do interval training for the 800. Run the 800 as fast as you can, and when you’re done, walk 400 meters. Repeat until you’ve run the 800 4 times […] Read more

It’s OK to Rest

It’s OK to Rest

Lately I’ve had some difficulty mustering up the motivation to get my workouts in each week. Not sure if it’s the weather, the craziness of schedules or the aches/pains I have been experiencing.

I have been known to have that frantic “must workout every day” mindset which means I was ignoring the most important part of exercising effectively which is allowing my body time to recover.

People often think that taking a rest day means they are slacking off or being lazy. Well I can attest that intense, prolong workouts do not need to be a daily occurrence. Your body needs to […] Read more

Summer Season Strategies… Ch-Eat-ing

Summer Season Strategies… Ch-Eat-ing

Summer in Sioux Falls is a challenging time for FITness and Healthy Eating. With the great weather posing more outdoor activities, social outings and travel. The healthy routines most have built take a back seat for fun in the sun, leaving town for the lake and long vacations with family & friends. As a coach it is challenging to keep folks engaged but as a red blooded American I also love to go out to eat, socialize with friends and travel just as much as anyone.

The challenge for engagement escalates when we try to fight against our summer season. […] Read more

Yeah Burpees …

Yeah Burpees …

A study that I came across in the NY Times, asked a dozen physiologists … what is the single best exercise for your body?

Low and Behold it was everyone’s favorite exercise…. The BURPEE!!

So rest assured when you do these wonderful exercise movements you are really doing a body good!

Here is the link to the article in the NY Times …. Check it out!

The next time you dread doing these wonderful exercises, remember your body is actually thanking you!

If you don’t know what a burpee is, here is a demonstration from a guy who liked them so much he did 100 in a […] Read more