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

What is the Best Stretch? #loadedQuestionWeek

What is the Best Stretch? #loadedQuestionWeek

Believe it or not there are quite few different ways to stretch. (passive, active, PNF, use bands, weights, Self Myofascial Release, Yoga… I can keep going)

Asking what the best stretch is like asking what is the best diet is? Or the best exercise is?
It’s really according to the individuals goals and needs

Am I dodging the question? Sort of… Not really…

Okay so here is what I see in today’s society. We sit too much and move too little. We want results yesterday and don’t want to wait for anything because we are way to busy. And we get really good at […] Read more

Motivation is so fickle…

Motivation is so fickle…

I see it all the time. A member is rocking the workouts, eating cleaner than ever, losing weight, energy is skyrocketing and all of a sudden… Something happens and motivation is gone! And they fall off the wagon.

So what is motivation really?

The reason or reasons one has for acting or behaving in a particular way.
The general desire or willingness of someone to do something.

To understand motivation is to truly appreciate and optimize it. Motivation is the spark to your drive and desire for change in behavior and attitude. However motivation is temporary and high maintenance. Let me tell you a secret; […] Read more

Pre Game Time… I’m Excited! Lets Crush it!

Pre Game Time… I’m Excited! Lets Crush it!

BREAKING NEWS!! The Whole Life Challenge starts Saturday… Here is a checklist of blogs to read, to prep, plan and get yourself ready before we begin…

Pre-Game Lifestyle Practice(s) of…
Nutrition = Prepare Your Kitchen
Mobility = Daily Ideas and Tips
Exercising = Simple 10 minute Workouts (for when you don’t make it to class)
Nightly Routine = 90 minute Nightly Routine for Rockstars (this is what I personally need the most:)

Congrats to taking the 1st step towards changing your mindset, making a commitment and taking action towards a healthier and happier lifestyle!

(some last minute concerns/questions)

Will this cost you anymore time? No, we still have the same […] Read more

“The Struggle is Real” 3 Ways to Attack it…

“The Struggle is Real” 3 Ways to Attack it…

Life is full of up’s and down’s. The up’s are AMAZING, the down’s are dreadful. We all go through them. I like to call the “down’s” the struggle.

Why am I NOT motivated to workout?
“I want too but I don’t have time too ____”
I’m eating clean… Why am I not losing weight?
Why am I so pissed off about life, friends, family, work, etc…

When we are deep in the struggle it can feel like we are all alone and don’t know what to do and that is true. But I can assure you it’s temporary and can be shorter or longer by […] Read more

Why are We Running a Challenge at All?

Why are We Running a Challenge at All?

*Every physical body is unique, but the path to growth has the same requirements for everyone. “

We all really know what to do to succeed with our Health and FITness… Eat cleaner, move daily, drink more water, eat up our vegetables, sleep a little longer, etc… So do your daily behaviors match your goals?

We also know that knowing what to do and doing what you are supposed to do are 2 different things… So why is it hard to do it?

Because life can get challenging… Work, Family, Friends, Exercise, the list can go on and on… Time can get stretched […] Read more

How to Build (FITness) Emotional Momentum

How to Build (FITness) Emotional Momentum

What do you need more of in your life to get FITTER?

More discipline?
More will-power?
Consistency?
Joy?
Persistence?

How would you like to make everything in your life easier?

You can do this with the power of momentum! When things are not forced and you are compelled to eat better, #get2thegym more, wake up earlier, fired up about life, everything is just clicking you have evoked the good ole’ mojo!

Here are 3 “Simple” steps to tab into the momentum to have inside of you…

CONSISTENCY OVER INTENSITY
If you go back to the gym for the first time in weeks/months/YEARS and workout like a mad dog, you may […] Read more

“Thinking Outside the Fridge”

“Thinking Outside the Fridge”

Knowledge 🧠 isn’t power💡unless its applied. Well healthy food doesn’t do anything unless it’s eaten:-)

Why we win with Food?

Annie already gave us a tour of our fridge so I thought I could give you the mentality we share on a winning formula for our nutrition🥦🥑🥥

Tupperware 

You know your eating healthy 🥗when your friends start making fun of your tupperware. It is a daily ritual in our house that tupperware is stocked for the day the night before. You can’t fail when you have the right food with you at all time.

Sunday Crock Pot

AMMAP as many meals as possible. […] Read more

Top 5 Memories… In the Last 5 Years

Top 5 Memories… In the Last 5 Years

Its amazing when you stop for a moment and reflect all that has happened in the last 5 years with CPMFITness. Annie and I loved Sioux Falls enough come all the way from California AGAIN with just a dream of what could be. Leading up to Saturday’s 5 year anniversary party (and Diaper Keg) I wanted to rally off some of my favorite moments in the last 5 years. This was tough I really went with what can you mind right away

#cpmGO (Grand Opening Party Nov 2013)

You can never really predict how starting a new business is going to go. […] Read more

Reverse Habits…

Reverse Habits…

I’ve heard we overestimate what we can do in the short run and underestimate what we can do in the long run. Boy can I attest to that personally as I am a recovering procrastination-aholic. Sometimes I’m a head case. My mind moves really fast. I’m pumped about almost everything and it’s a challenge for me to tame my brain 🧠.As you will see my 3 habits I’ve been working to change are mostly about what goes on between my ears👂 .

1️⃣The Bookends of my Day

Pre-Planning your day for a business owner is clutch. 20 minutes 🕰of planning […] Read more

mrCPM 3 Habits for Success…

mrCPM 3 Habits for Success…

As the great Og Mandino wrote, “Bad habits are the unlocked door to failure”

On the other hand, good habits can bring us closer to our goal or mission. The definition of a habit, after all, is “a regular (repeated) tendency or practice.”

I encourage you to ask yourself the same thing I did a few months ago: Do your current habits bring you closer to or push you away from your goals? If your answer leans a little too heavily on the latter, then you might want to try “installing” some new habits into your daily routine. And […] Read more

Turn It Up…

Turn It Up…

This week is FUN Week from the Coaches… Something small or big that we are currently excited about.

Truth be told, I’m a podcast junkie. I love to learn and educate myself. I have this thing about educating yourself. Education feeds motivation. Knowledge is power! And when you continue to increase your knowledge you can begin to empower yourself and become unstoppable.

Lately I’ve had the opportunity to be on a few podcasts as a guest. The most recent was with my old great friend, Zeb Pascual, with his own Pascual Podcast. I love getting a opportunity to collaborate with other great minds […] Read more

TnT’s about Dining Out…

TnT’s about Dining Out…

Lets talk at the human level about Food….

1. Food is fuel. Calories are units of energy. We fuel our bodies like a car with gas. When the low fuel light goes on we simply find the nearest (or cheapest) gas station and fill up our tanks. It really could be as simple as that except…

2. Food is also designed for pleasure. We have 3 biological basic tastes; (sweet, salty and fatty) more on this in a past post GOT CRAVINGS. And food companies are smart and out for our money so they do a really good job overstimulating our foods […] Read more

Why do I Workout? #mrCPM

Why do I Workout? #mrCPM

A question I ask others all the time. I’ll give you the answers from me that I am always looking for in others. And its not the usual to lose weight, get stronger, feel better answers. And trust me that is all well and good but the reality of it those are the benefits we receive not the actual reasons why do it.

#backStory At the core of who I am is a skinny 16 year old sophomore. I would slouch when I stood around others who were shorter than I was just to fit in. Basketball⛹🏽‍♂️(my first love) […] Read more

Supplementation: Good Idea? Bad Idea? No Idea:-/

Supplementation: Good Idea? Bad Idea? No Idea:-/

MY BACKSTORY:

This week all the coaches are talking supplements. Over my exercise history I taken lots of different supplements over lots of different phases in my career.

I remember starting in High School (96′) playing on the varsity basketball team and lifting with the football team in the off-season. I was a skinny, (6’3″ 160lbs #yikes). My first exposure to supplements was the following:

-Creatine Monohydrate (4x/wk; pre lifting session) 
-Creatine Stack;  (1x/day at night)
-Muscle Blast (2x/day)

My sole purpose for taking them was to gain size and strength (obviously). And back then supplements did not taste as appealing as they are now. I […] Read more

Broga Time

Broga Time

Starting July 10th Fit and Flow will be changing instructors from Annie as she journey’s closer to motherhood to her co-pilot in FITness mr.CPM.

“I plan to keep all the great things that Fit and Flow has to offer while complimenting some of my style of yoga i.e. #broga. Look forward to smooth flows, adding strength postures to increase Range of Motion #strengthStretching and a kick butt workout to cap off the class.” ~ mr.CPM

Broga is becoming popular as it is to encourage #realMenstretch and improve their #flexibility (ladies are definitely encouraged to attend as well). I […] Read more

Summer Shape, Vacations, Out of Town Made Easy

Summer Shape, Vacations, Out of Town Made Easy

July is here and this means summer is in FULL swing. Just like there are seasons of weather there are seasons with your FITness and Health. I think it is very healthy with your mind, body and soul to change your routine with the change of season.

Here in the mid-west I think this is the biggest shift for most people in seasonal change. Summer means a few things…
*Kids out for summer
*Urgency to take advantage of going to lake/beach.
*Staying up later due to sun setting later in the evening.
*More out of town trips will happen.

One of the hardest things for those […] Read more

Change Your Words (5/5) = “Discipline”

Change Your Words (5/5) = “Discipline”

For me personally, I am a huge believer in discipline growing up and now in my adult life. But after reading this post it was the actual love for ‘IT’ that was driving me, not discipline. I’m excited to watch what happens now that I will look at love vs. discipline in the future.

The Myth Behind… Discipline. Why there is something MORE powerful than it?

The following article was written by world renowned health expert and strength coach Charles Poliquin. I came across this waay back in Oct 09 and it really gave me food for thought. I’d like to pass […] Read more

Change Your Words (4/5) = “I Need Easy”

Change Your Words (4/5) = “I Need Easy”

I get these kinds of text messages all the time,

“I need to figure out what to cook… I need ‘easy’ recipes.“

Right after I read that kind of text, the first thing that pops in my head is, “Simple is the New ‘Easy‘”

My Perspective…

The opposite of Easy is HARD! When something is HARD it takes great effort. Why? Because you may lack a few things… Skills, Confidence, Clarity to name a few.

When things become ‘Easy’ it’s because things became simple. When things are simple it’s because you have the necessary Skills, Confidence, Clarity to make it simple.

Think about something simple in your life… Driving […] Read more

Change Your Words (3/5) = “I Don’t Have Time”

Change Your Words (3/5) = “I Don’t Have Time”

Each week, we are all entrusted with an irreplaceable fund of hours…168, to be exact.

How you spend these hours is entirely up to you.

You can putter around, watching hours and hours of Law & Order reruns. Or you can set about to change your community, or maybe even the entire world.

It just depends on how you choose to spend your fund of hours.

But to say that you don’t have time? Well, that’s garbage. You do have time—you have 168 hours.

A few years ago, I read an article in the Wall Street Journal that suggested we replace the phrase, “I […] Read more

Change Your Words (2/5) = Cheat Meals

Change Your Words (2/5) = Cheat Meals

Last Week was Strict… Today’s post of “Change YOUR Words” is ‘Cheat Meals’.

To reiterate from last week, the way we think and speak are vital to how we feel and behave. Words are very very powerful. They can be used to your advantage or they can hold you back and stress you out!

We all have emotional attachments to words. Some people view a certain word different than others. Sometimes when I am in a conversion with someone and I hear them say a certain word, I ask them to define what they mean by it. Not because I don’t […] Read more