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

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

Change Your Words (1/5) = “Strict”

Change Your Words (1/5) = “Strict”

Change YOUR Words is blog series I am happy to re-introduce to all of you.

The way we think and speak are vital to how we feel and perform. 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 know what it means, […] Read more

Transformation Principles…

Transformation Principles…

Transformation is a HOT word in the FITness world. Of course it takes work physcially, but everything you need to win with your Health and FITness is about everything from the neck up. Read through these 28 principles and share with us the one (or two) points that really speak to you!

1. All we get is one body and one life.

2. Following orders doesn’t work; taking ownership does.

3. Perfection isn’t required to get started

4. Motivation and confidence are fickle; keep going anyway. = LINK

5. Feeling anxious is normal; slowing down is what’s required.

6. […] Read more

Is There a Best Time of the Day to Workout?

Is There a Best Time of the Day to Workout?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive.

With the season shifting from Winter to Spring and the cold becoming warm…The kids getting out of school… And the sun rising a lot earlier in the morning… We always see a shift in the attendance of classes. […] Read more

How to Pick the Best Gym in Your City…

How to Pick the Best Gym in Your City…

Gyms aren’t like McDonald’s, where a Big Mac tastes almost the same in Seattle and New York as it does in London or Beijing.

Gyms aren’t created equal, meaning the products, services and coaching they offer vary from state to state, city to city, and box to box.

So how do you know how to find a good gym?

Here are 7 things to look for when selecting the right gym:

“WHAT IS THEIR INTAKE PROCESS?”

One of the biggest differences between gyms is how they bring new members into their community.

Some throw you right into group classes on Day 1, others put you through […] Read more

Getting to the CORE (values) of CPMFITness….

Getting to the CORE (values) of CPMFITness….

With Sunshine and Spring finally arriving in Sioux Falls they are lots of talk around town about exercising and finding the right gym for it.

I’ve heard there are 74 gyms in Sioux Falls and the surrounding area. So with Health and FITness is on the mind of most everyone this time of the year… Why would someone choose CPMFITness over another gym?

What makes us so different vs. the 73 other gyms around town? Check out our 10 Core Values we have for our coaches…

1️⃣Attitude isn’t everything but it definitely is the 1st thing.

2️⃣Listen more than we talk.

3️⃣Room for improvement, […] Read more

Carbs Can Work For You…

Carbs Can Work For You…

Overconsume carbohydrates, and you could incur unwanted weight gain, blood sugar issues, and a long list of chronic diseases.

Eat too little, and you could experience hormonal imbalance, weight loss resistance, and major drops in athletic performance.

To add to this conundrum, what is one person’s high carb can be another’s too low carb – making mainstream “general” intake recommendations entirely inadequate.

While both sides of the coin project carbohydrates in an unpleasant light, rest assured – your right carb does exist, and eating the appropriate amount of this macronutrient can help you achieve health, longevity, and natural leanness.

The big (and quite controversial) question now becomes… What is your right […] Read more

Going Deeper with your Body… #joints

Going Deeper with your Body… #joints

We all know you can only be as strong as your weakest link. And we all want to work out hard to feel accomplished, challenge ourselves and get awesome results. It’s fun, exciting and motivating to train with INTENSITY! However as we age we must think and act responsibly with our bodies so we can train hard and effective for the long haul. One of the most under-trained parts of our body is our joints!

Why should we focus and train our joints?

 

Joints are the foundation of our bodies infrastructure.

Good News: When healthy and adequately prepared we can train harder, longer, […] Read more

The Swiss Army Knife of Exercises… the Sots Press

The Swiss Army Knife of Exercises… the Sots Press

Why? What’s in it for you?

Isn’t the goal?… Creating an anti-fragile, strong, robust and mobile body so we fight father time and look as good as we can the longer we can:-)… Oh good I thought so;-)

One of the big attractions to “Functional FITness” is how you can get the most amount out of not only your workouts but out of each exercise. Sots press could be one that can give you the most bang for your buck. Think about the “Useable Mobility”–> (LINK) we discussed previously.

The Sots press is a viable training exercise for most athletes looking too…

Promote sound […] Read more

Weightlifting Belt; Too Wear or Not to Wear…

Weightlifting Belt; Too Wear or Not to Wear…

Monday we had Deadlifts. You may have noticed that day (or even on other days) that some gym buddies were wearing a weightlifting belt.

If you’ve ever wondered if a weightlifting belt is for you I like to give you my take on it, some benefits and how to use it.

Personally, I’m a BIG fan of using weightlifting belts. Even though I’ve used a belt just a handful of times in my ‘extensive’ lifting career;-) My objective for using them would be for powerlifts and if I going for a HEAVY lift or PR! You really won’t see me using them in a conditioning […] Read more

But Is Your Mobility Even Useable?

But Is Your Mobility Even Useable?

So now that we have the rules of Flexibility I beg the question… But, why should I stretch?
.
We want something USEABLE. Something(s) that will transfer over in Real Life that we can use everyday.
.
What is “Useable Mobility”?
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?️One, injury prevention. We want the stretching we perform to improve our strength in a range of motion. This stretch helps prevent injury. For example, what if you slip on some ice and needed to catch yourself or even drop a bit into a split:-O. Life (and our workouts) is unpredictable so we want to be strong everywhere. If we train and strength end ranges we […] Read more