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

Choose to Think Different…

Choose to Think Different…

I heard this term awhile ago that has stuck with me,

“Where the mind goes, the energy follows.”

In other words, positive thoughts are precursors to a positive life. On the other hand, anxious thoughts and negative expectations set us up for miserable lives.

Many people think they cannot control their thoughts, but they can. Like anything else, it takes practice. What you think is up to you. You can choose your own thoughts and should do so carefully, since thoughts have a lot of creative power in your life. If you don’t reject bad thoughts (or learn how to acknowledge them to […] Read more

Coaches Spotlight – Lisa Zahn

Coaches Spotlight – Lisa Zahn

All the simplest ways to excel with your FITness and Health and help others around you…

Practice what you Preach
Get Family and Friends around you to buy in to “the Lifestyle”
Have a thirst for knowledge and passion for more

All of these things Lisa Zahn has incorporated into her life.

Now I never said it was easy… But I will say it is worth it.

Enjoy our conversation and get to know Coach Lisa a little more.

Introduce yourself (who is Lisa Zahn in a nutshell) and how long you have been with us.

39 years old, married, mother of 2. Working full time in […] Read more

CPM Lingo; Part 3 (Nicknames and Alter Ego’s)

CPM Lingo; Part 3 (Nicknames and Alter Ego’s)

If you’ve been a member for a while now you may have noticed some unusual names on the white (orange/blue) board at the gym. Well just in case you don’t know why.. I’d like to answer your questions or concerns that you may have about it… In short, I’m BIG on giving Nicknames and having Alter Ego’s at the gym….

Why?

Alter Ego according to Wikipedia:

An alter-ego (Latin, “the other I”) is a second self, a second personality or persona within a person, who is often oblivious to the persona’s actions. It was coined in the early nineteenth century when dissociative identity […] Read more

Coaches Spotlight – Missy Bass #bassUp

Coaches Spotlight – Missy Bass #bassUp

Missy is known around the gym as, BassUp. It is a nickname that really embodies the kind of person she is from the inside-out. She is just as strong mentally as she is physcially. As you will read she has gone through some life altering events over the last couple years but is back and determined to help and serve others for the good.

3 things I know about Missy Bass…

Strong
Determined
Passionate

Enjoy our conversation!

Introduce yourself and how long you have been with us?

FAITH, PRAYER. FAMILY. FRIENDS. COMMUNITY. Those 5 words sum up what’s most important to me. Without them my family would […] Read more

Gym-Phobia Part Deux…

Gym-Phobia Part Deux…

Building off of last week’s post…. I had a few more points to cover. Enjoy!!

6. Celebrate success each day.

Winning isn’t everything. You hear me?!?! Winning isn’t everything. A good day only needs 1 of 3 things to happen (Success, Setback, Lesson Learned). Regardless of how great or poor you might feel the day went, there is always something that was awesome. Always end the day reflecting on those 3 outcomes. You can take some awesome away from any of them.

7. Block your time in your calendar for your FITness.

I written about this before (Confidence is KING)… Fearful people don’t trust themselves. Confident […] Read more

Coaches Spotlight – BABS

Coaches Spotlight – BABS

When I think of Babs I think of the word, “Powerhouse!”. She packs a strong body, BIG voice, lots of fun to be around and is as sweet as they come. When you find a coach that practices what they preach and have a passion for helping others, you have found a winner!

Introduce yourself and how long you have been with us?

I enjoy challenging myself with heavy weight (hitting PR’s) but then also with workouts that are mentally challenging to me (ie cardio heavy workouts). I joined in 2014 and have been coaching since 2016????

What is your favorite part about […] Read more

Gym-Phobia: Overcoming Fear of Getting to the Gym…

Gym-Phobia: Overcoming Fear of Getting to the Gym…

The Struggle of Gymtimidation is REAL…

To think you’re the only one who has a fear of starting at the gym would be a lie. They say the two most dreaded things are public speaking and taxes. I say there’s a third — getting to the gym.

It’s OK if you feel that way. Most people too felt that way at one time.

You’re probably thinking, “How can anyone enjoy working out?” But I say it is possible to enjoy it. Whoa, did I use the words “enjoy” and “working out” in the same sentence? Yes, I did!

Before we get to being able to enjoy […] Read more

Coaches Spotlight – Lisa Thruston

Coaches Spotlight – Lisa Thruston

Lisa has a long fruitful history with CPM…

Helping Herself = Physical Transformation
Helping Others = Yoga and FITness Coach
Following Her Passion = Giving up her day job to follow her passion in building a career in the Health and FITness Industry

You are growing or you are dying and Lisa is constantly challenging and push herself to success in all areas of her life.

Enjoy our conversation!

Introduce yourself and how long you have been with us?

I am a former runner and exercise avoider, who has learned to love exercise and weights and challenge my ideas of not being athletic. I have found my […] Read more

You Gotta Earn It!

You Gotta Earn It!

Chris and I had a good discussion a while back about clients / kids who want to lift weights but are overweight, lack mobility or missing something they need to properly execute lifts. I’m mainly talking about a barbell here.

The Olympic lifts are the sexy lifts. The clean, the snatch… once you get started with them, you want to do them all of the time! Also popular are the bench, squat, deadlift, press. Let’s be honest, it’s easier to walk into a gym and start back squatting (with a 1/4 squat) than it is to run a mile. Don’t get […] Read more

Coaches Spotlight – Shelly Lane aka Red

Shelly is the queen of no excuses and constant consistency. With a full time career, being wife, mother of 3, Godmother of 4;-) She has battled through injuries and no matter what is committed to her health eating and FIT lifestyle.

Not only that she has a passion for helping others and finding out where each individual is at to get the most out of them. I personally couldn’t be happier that Shelly is apart of our team. Enjoy our conversation.

Introduce yourself and how long you have been with us?

I am married to my husband Scott, together we have 3 beautiful […] Read more

Dreaming of Warmer Weather

Dreaming of Warmer Weather

I’m leaving for vacation this week so my mind is on warm weather, family time and fun! Will I exercise while on vacation? Depends. Since we are hitting Disney and Universal Studios, we will be doing plenty of walking. I most likely won’t take the time to workout on this vacation. I do like to hit the gym on a beach vacation though when I spend most of my day basking in the sun 🌞

Here are 3 of my favorite vacation workouts:

EMOTM 12:
4 Manmakers
*Super simple. All you need is a set of dumbbells and they should be light. With this […] Read more

Coaches Spotlight – Jordan Goeman aka J$$

Coaches Spotlight – Jordan Goeman aka J$$

Introducing Jordan Goeman to the next coaches spotlight segment. Jordan is the man I appreciate his willingness to help and serve others and his zest to learn and grow as a human being!

Jordan is all about balance and consistency in everything he does. From his workouts, nutrition, activities, etc… Jordan is know as Mr. Backup he is a great teammate and coach because he is always available to help you when you are in need. A great characteristic for a coach to have!

Be sure to subscribe to our YouTube Channel (LINK) and like this video!

Introduce yourself and how long you have […] Read more

Compound Versus Isolation Exercises

Compound Versus Isolation Exercises

Just their names alone can give you a pretty good idea of the difference between a Compound and an Isolation lift.

Isolation movements are single joint exercises that target a specific muscle with minimal involvement from other muscle groups. A great example is a bicep curl.

Compound movements are multi joint exercises that involve the use of more than one major muscle group. A great example is a bench press. Both elbow and shoulder joints are involved in this exercise.

So which type of movement is better? Personally, I prefer compound movements. They simulate real world situations better than isolation movements, […] Read more

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

You Are A Machine!

You Are A Machine!

If you are a fitness nerd, you might hear people talk about compound lifts versus isolation lifts, free weights versus machines, olympic lifts versus power lifts. What’s better? I dare you to pose that question to an avid lifter. Get ready to listen for hours!

I remember some of the first lifting programs I completed. I was just out of college when I decided I wanted to do more than just run 5 miles every day. I can’t even remember who gave me the lifting program but it was clearly divided into 4 days. 2 leg days and 2 upper […] 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

Going Overhead

Going Overhead

Programming movements and workouts is one of my favorites things to do as a personal trainer / coach. I not only program for CPM every 4 months but I’m programming daily lifting and conditioning workouts for middle and high school students in the weight room. There are definite do’s and dont’s and you find out quite quickly what they are.

Today, we are going to discuss going overhead. Even members that have been with CPM for several years seem confuse these overhead movements.
Strict Press – Pressing weight straight overhead from rack position without the use of your lower body. Legs, lower […] 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

New Year, New Focus – Mr. CPM is on Track!

New Year, New Focus – Mr. CPM is on Track!

This week, I’m sharing thoughts from Mr. CPM himself, Chris Mello. Back in the day, Chris and I would meet weekly to discuss work, gym life and everything in between. I always left the meeting feeling good. He has a way of lifting people up and he’s even better at whipping them into shape. Here’s what Chris has planned for 2019.

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I’ve always been the guy with 20 things (training, relationships, business) I want to improve on. Last year 2018, was a good year for me in a since that I narrowed down my goals and it really helped my progress. […] 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