About mrcpm

I am dedicated to the constant improvement of my life and serving in the the lives of others with their Health, Fitness and Wellness. My journey began way back as a dedicated high school athlete in the sport of basketball excelling into the collegiate level. After college I began my career as a personal trainer in 2001 not really knowing where it would take me. Having the ability to dramatically improve someones health and fitness is fascinating to me. I became a personal trainer in 2001 to empower myself with the knowledge and the skills to enhance my physical body and mental capacity. Over the years the pursuit and study of fitness developed into a passion for me. I became a student of fitness and healthy living. Once I began to see the positive impact in my clients the passion they grew to helping others achieve their personal goals. I am continually searching for new ways to improve myself and the ways in which I can affect people in a positive and supportive way. I understand that everyone comes from different backgrounds and different ways of living. I believe I can connect with each person and inspire them to live healthier by first, helping them to be aware of their present state and the choices that they have made. Then, to educate them to make healthier and more positive choices. Lastly, to integrate and take action toward creating permanent habits that are a better personal “FIT”. When I am not coaching I look forward to spending time with my family and friends. I also take part in various sports and outdoor activities, searching for the next best coffee house to read or write.

Entries by mrcpm

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

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

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

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

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

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

CPM AF (as fit) Manifesto – 2019 Mantra

CPM AF (as fit) Manifesto – 2019 Mantra

“There is NO finish line with your FITness.”

New Years Resolutions are tried and proven to fail (LINK) It’s easy to get motivated. But what happens after…

Take that free class or 30 day trial?
The diets and weight loss challenges
You get that pull-up(s) or run that 10k
You get more flexible and the back pain goes away.

“Commitment is doing the thing you said you were going to do, long after the mood you said it in has left you.”

How do you stay ‘motivated’ for the rest of your life? What the secret sauce?

Sure it takes; courage, potential, motivation. And yes commitment, discipline, character, follow […] Read more

How We are Different from Other Gyms (part 4)

How We are Different from Other Gyms (part 4)

**BREAKING NEWS**  New Year’s is rapidly coming upon us! Surely health and fitness fall among the categories (i.e. Resolutions) of things you want to improve.

And as this topic comes up in a conversation think about your Resolution experiences thus far. Did you have much sustained success last year you made those resolutions? Or where you like most Americans and just wing’d it? Relied on the outdated attempts such as nonstop cardio and eating significantly less on crazy diets?? Resulting in the staggering stats we discussed in last weeks post (LINK).

So what is going to be the difference this year?

What is the one […] Read more

How We are Different from Other Gyms (part 3)

How We are Different from Other Gyms (part 3)

FITness is Failing America…

⚠️ 2.6 BILLION (thats with a B) people were overweight or obese in 2016. Let’s call it “Globesity”.
⚠️ The current generation has a life expectancy younger than their parent #sayWhaaat (1st time ever)
⚠️ 67% of gym members never actually visit their gym
⚠️ 80% of us will fail our New Year’s resolutions by February.

“Hard work and sound science has been replaced by fads, false promises and magic pills”, says Arnold Schwarzenegger in a recent CNN.com article (LINK)

Everyone is looking for a quick fix, including gym owners (Free Week Trial, 30 Days for $30, 6 Week Challenges, etc..)…

So […] Read more

How We are Different from Other Gyms (part 2)

How We are Different from Other Gyms (part 2)

In last week’s post (LINK) I discussed the options available for someone looking for FITness. Listing out the pro’s and con’s of each the Globo Gym, Personal Training Studio and Group Exercise.

Personal Training is great and personalized but can be too expensive for a long term solution.
Group Exercise can be awesome with the intensity and community of friends it provides. But it can only really serve your general needs. As I mentioned earlier, every physical body is unique and for a lot of folks have personal needs they miss out.
At CPMFITness we are bring together the best of both worlds. […] Read more

How We’re Different than the other Gyms in 2019…

How We’re Different than the other Gyms in 2019…

Welcome to the “Super Bowl” Time of the year for FITness. As we close out 2018 the ole’ New Resolutions will start to become the Top topic of conversation. And with more and more gyms/group exercise facilities opening up its time for me to describe to you why CPMFITness is different.

Generally, a gym experience comes in one of 3 forms:

1. Globo gym: This is the big box, community center style of gym. Generally, you pay between $20 & $100 a month for the use of the equipment and you can workout on your own time and at your own leisure.
2. […] Read more

Let’s Get Your Rowing 🚣🏻‍♀️ in Order

Let’s Get Your Rowing 🚣🏻‍♀️ in Order

If you haven’t noticed quite a few of the CPM’ers are taking a deep dive into the rower until Xmas eve with the Concept 2 Holiday Challenge.

Why?

Because the C2 rower is a terrific developer of aerobic capacity! One of the biggest questions I’ve gotten over the last 17 years as a trainer is “What is the best piece of cardio?” I’ve always answered “the Rower!” Simply the way it involves your arms, legs and core it is hard to find a better tool for conditioning and power. And with great power comes great responsibility.

Consider this the official […] Read more

Get off the Couch and….

Get off the Couch and….

When talking about mobility we need to ask ourselves 2 questions…

Do I have the range of motion required to do the things a human is supposed to be able to do?
Do I have the motor control or technique to control that range of motion?

But let’s face it ‘stretching’ is the most fun part of getting healthy, fit, strong and pain free. So let’s find mobility exercises that give us the…

a. Most bang for our buck #effective
b. It must be simple #notEasy
c. Be accessible for us to do it anywhere #convenience

Consider the couch stretch one of those […] Read more

Workout Potency, Power and Responsibilities; (the Shoulder Episode)

Workout Potency, Power and Responsibilities; (the Shoulder Episode)

Front Squats, Pull-ups, Olympic Lifts 🏋🏼‍♀️, Basic Gymnastics 🤸🏽‍♀️ and adding some intensity can make some of the most powerful mix of exercises out there.

And with great power comes great responsibility i.e. mobile joints.

Create and maintain robust anti fragile joints with these moves…

Today’s Workout is…

Double Tabata (40on/20off)

Ball Slams
Double Under’s
Calorie Row

*Rest 1min btw*

Post by Chris; follow me on snapchat; mr_cpm
www.cpmfitness.com

[…] Read more

Let’s Back Squat!

Let’s Back Squat!

Is Back Squat the KING of all exercises?

The Posterior Chain refers to the group of muscles responsible for producing powerful hip extension.

Powerful hip extension is sufficient and necessary for elite athleticism of any type.

The Barbell Back Squat is the only exercise that can load the posterior chain along the greatest range of motion. Utilizing the largest muscle group in a manner that gets progressively heavier with time therefore making the Barbell Back Squat Squat…

THE GREATEST BARBELL EXERCISE EVER CREATED!

Do you Agree?

Today’s Workout is…

A: Power Clean
5-4-3-2-1-1-1

B: AMRAP 15 min
4 Power Cleans (Heavy)
8 Toe to Bar
100m Farmer Carry (Heavy)

Post by Chris; follow […] Read more

CPM Week of Workouts 11/5 – 11/9

CPM Week of Workouts 11/5 – 11/9

Rome wasn’t built in a day, but they worked on it every single day.Get to the gym!

Monday- Row, Walking Lunges, Squats, BJs and Med Ball Cleans
Tuesday- DUs, Run, Burpees and Rowing
Wednesday- Power Cleans, T2B and Farmer Carry
Thursday- Ball Slam Variation and Running
Friday- Pull- Ups, Back Squat and Sit-ups

 

The O-Board Says…

For Time:
800 m Row
80 Walking Lunges
600 m Row
60 Squats
400 m Row
40 Box Jumps
200 m Row
20 Med Ball Cleans

[…] 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

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

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