About mother.plucker

Emily is a coach at CPMFITness. If she isn't spending time with her husband and two kids, you will find her at the gym. Emily uses fitness blogging as a method for sharing her fabulous and very entertaining experiences at CPM!

Entries by mother.plucker

Confidence – Do You Build It? Or Are You Born With It?

Confidence – Do You Build It? Or Are You Born With It?

Confidence Is Key

I only have it in me to listen to about 1 or 2 podcasts each week. I find music to be more relaxing on my drive. So when someone sends me a podcast (Chris sends them often…shocker!), it has to really catch my eye to get me to listen. Last week, I listened to one about leadership. They said this:

Confidence is a skill which can be developed and strengthened. It is willingness to try something knowing your outcome may not be ideal.

I thought this was interesting. I find myself to be fairly confident. At least I like to […] Read more

The Great Fitness Gap

The Great Fitness Gap

Getting Ahead

I was listening to a podcast the other day and something they said really stuck with me…

The older we get, the further we separate ourselves from the rest of our generation if we resistance train.

BOOM! It hit me! They are so right. Have you ever noticed the really fit older guys and gals in the gym? Are they skinny marathoners? Nope. They are the ones who lift weights. They look strong, they move well and they stand out from the rest. People need to lift weights and resistance train. Why women are afraid of getting bulky is beyond me. […] Read more

What’s Your Why?

What’s Your Why?

Chris and I have been talking a lot about finding the “why” behind our clients. What do I mean by this? The easiest example is “why does someone want to join CPM?” They want to lose weight…. why? They want to feel better about themselves… why? They want to get their nutrition in check… why? The answers aren’t as obvious as one might think.

We are all driven (or not driven) by something or some things that have happened in our life. If you want to lose weight, what caused you to gain the weight? Do you believe losing the weight […] Read more

CPMFITness Kids Coming This Summer!

Announcing our summer kids program!

Dates: Tuesdays and Thursdays from July 10th – August 2nd
Cost: $120 per child; $100 for each additional child

CPM Kids (ages 5-8): 1:15 pm – 2 pm
CPM Kids class builds on the foundation of FUN. The skills taught will include foundational and auxiliary movements to accommodate the developing abilities of kids in grades K-3. The goal of CPM Kids is to develop and improve general physical fitness in order to prepare kids to be safe in life and sport as well as create a lifelong love of health and physical fitness. The focus of the kids program […] Read more

The CPM Community

The CPM Community

Friday Night Lights Was More Than a Workout

Friday Night Lights was a commitment. I was taking time away from my family to spend even more time at CPM. It’s tough. As a mom, I feel that pull to constantly be with my kids BUT this event was important to me. My goal is to build a solid community at CPM. A place where you are comfortable, meet people you can rely on and gain lifelong friends with similar goals.

I heard this on a podcast this week:

We are on social media all of […] Read more

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

My Next Year

My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:

Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more

My Birthday Blog… A Last Minute Re-Write

My Birthday Blog… A Last Minute Re-Write

Turning 41…

Its 4:15 pm on Thursday and I’m rewriting my blog for tonight. My original blog was a recap of 18.3 and a small gripe about turning 41. I don’t WANT to be another year older but really…. why the heck am I complaining?! Instead I want to share something with you as I embark on another year of life.

As you know, I’ve been doing more personal training over the past few months. I love it. It’s my passion and I know it’s what I was meant to do on this earth. I’m building […] Read more

Friday Night Lights – The Best One Yet…. 18.2

Friday Night Lights – The Best One Yet…. 18.2

12 Crazy Minutes!

I was instantly in love with the 18.2 workout. Wait, no I wasn’t. The burpees were bugging me but I was excited about the rest.

12 Minutes
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35)
Burpee over Bar
With remaining time…. 1 RM Clean

Let’s see, the dumbbell squat at 50/35 sounded challenging but doable. I figured I would struggle with the burpees. The 1 RM clean ? I was in love with the clean and thought it would be a real crowd pleaser at the end.

As soon as I started I knew I had underestimated the squats. It wasn’t that I needed to […] Read more

FNL Week 1 Recap and My Thoughts on Being Kind

FNL Week 1 Recap and My Thoughts on Being Kind

Stop Being Mean!

Before I dig into FNL week 1, I wanted to share a quick thought with you…. be kind. Posting on social media puts a person in a vulnerable position. This week I received a message that was obviously meant for someone else but it was sent to me. The comment was about my current physical condition and it wasn’t nice. Stuff like this isn’t necessary and it gains you nothing. So before you send that message or write something that may be offensive, give it a second look.

As much as I hate […] Read more

Friday Night Lights – It’s Go Time!

Friday Night Lights – It’s Go Time!

Let The Games Begin!

The build-up to Friday Night Lights went fast. Crazy fast! I’m taking a short break from Gym Rat Chit Chat to recap the FNL experience each week. The workouts, the people, the highs, the lows…. there will be lots to tell!

About 50 CPM members and coaches are participating this year and several of them are anxiously waiting as you read this to see what 18.1 will hold. Where do we find this information? Follow Crossfit on Facebook (click HERE). You will receive a notification when they go live to announce 18.1 where they will […] Read more

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Episode 9

Have you ever noticed the fit blonde bombshell that flies through workouts like they are no big deal? That’s Becky Brost. Also knows as Babs (Bad Ass Becky) and Buck Norris (Becky/Chuck Norris). She’s not only an awesome member but she’s also one of my best friends. Becky introduced me to CPM over 4 years ago and I knew right away that if Becky liked it, I was going to love it! Becky is an original…. she started this stuff back in 2009 when Chris and Annie opened Crossfit Sioux Falls. She’s probably recorded more […] Read more

Gym Rat Chit Chat Episode #8 – The Blondes

Gym Rat Chit Chat Episode #8 – The Blondes

Episode 8

I’ve been trying to schedule a time to interview Brooke and Alicia for a while now. You don’t always see them together at CPM but often times you do. Brooke and Alicia are the blonde bombshells that walk into the gym all chill but turn into tornados once the workout starts. They both have their own individual strengths which have developed since they’ve been at CPM. Brooke is a rockstar coach on Saturday mornings and Alicia is now working out with her husband, Reed, and trust me, they are a rockstar couple! I had a […] Read more

Gym Rat Chit Chat – Special Friday Night Lights Edition

Gym Rat Chit Chat – Special Friday Night Lights Edition

Friday Night Lights

I’m a pusher. If you’ve had me as a coach, you know I’m the coach that will tell you to try that muscle-up, handstand push-up, squat snatch, pistol… and so on. I’ve tried it all myself. Sometimes I fail, sometimes I surprisingly succeed. But either way, I never would have known the outcome had I not at least tried to do the movement. Even better than succeeding myself is watching my clients succeed. At first it was challenging to watch as my members, those that I coach and workout with, began to beat me […] Read more

Gym Rat Chit Chat Episode #7 – Russel the Muscle

Gym Rat Chit Chat Episode #7 – Russel the Muscle

Episode 7

I interviewed Russ several weeks ago and hesitated to post the video because it’s a little hard to hear the mild-mannered Russ Pixler but I decided to go with it. I like to surprise members with the questions I am asking (makes it more fun that way) so interviewing Russ a second time might not be as good as the first. Russ is a morning regular now (used to be a nooner) and you will most likely see him working his abs before and after class. Russ is strong as an ox and fast too… […] Read more

Gym Rat Chit Chat Episode #6 – The Consistent Couple…Joe and Nancy Olsen

Gym Rat Chit Chat Episode #6 – The Consistent Couple…Joe and Nancy Olsen

Episode 6

I had the pleasure of sitting down with Joe and Nancy Olsen this week. If you workout at 5 am, you know Joe and Nancy. They attend class every Monday, Wednesday and Friday. They sneak in a yoga class every Thursday night in addition to three workouts each week. Joe and Nancy are kind, considerate and all-around awesome members; always walking into the gym with a positive attitude and ready to work hard. I only coach the 5 am class once a week now but I honestly say they are a part of the reason […] Read more

Gym Rat Chit Chat Episode #5 – The Legend… Chad Belitz

Gym Rat Chit Chat Episode #5 – The Legend… Chad Belitz

Episode 5

This week, I interviewed Chad Belitz. Chad’s a lot of fun to have in class. He might not realize how much we enjoy having him around but we do. Somehow even when Chad says he’s tired, he doesn’t appear to be tired ?  I don’t know what his secret is. He doesn’t drink caffeine (weird) so whatever keeps him peppy, I want some of it! Chad is tough as nails too. Watch him do a max bar hang sometime…. he’s got a mental toughness that most of us don’t have. Chad, thanks for being so […] Read more

Goodbye 2017… I Need a New Start!

Goodbye 2017… I Need a New Start!

Happy New Year!

I wanted to take a week break from Gym Rat Chit Chat to share with you my thoughts and goals for the new year.

2017 was a challenging year for many reasons. From my dad’s second stroke to my friend losing her son, new struggles and challenges were popping up every single day and the challenges were much greater than anything I have ever faced. I found myself lying awake at night with anxiety over what seemed to be my life spinning out of control. On occasion, I would throw a mild temper […] Read more

Gym Rat Chit Chat – Todd Boote, Booty, Boo-tay

Gym Rat Chit Chat – Todd Boote, Booty, Boo-tay

Episode 4

This week, I interviewed Todd Boote. Todd is possibly one of the nicest guys at CPM. Settle down everyone… I think you are all nice. But if you’ve been fortunate enough to talk to Todd, you understand why I say that. He’s soft spoken, kind and genuine. And lucky for us, he’s starting to coach!

In this episode, I asked Todd…

How do you actually pronounce your last name?
Have you considered permanently changing the pronunciation (and spelling) of your last name to Booty?
Why are you so good at muscle-ups?
What is your favorite workout?
Who are your […] Read more

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Episode 3

Courtney Hughes doesn’t need much of an introduction. If you go to CPM, you know who she is. Courtney is a force to be reckoned with in the workouts and she’s a blast to hang around. Her positive attitude makes you want to workout with her, be friends with her and be like her ?   We are so fortunate to have Courtney coaching at CPM. Her coaching style and her movement skills along with many other things make her a fabulous coach. Thank you Courtney for being a party of my life! ?

In […] Read more

Gym Rat Chit Chat Episode 2 – Lisa Zahn

Gym Rat Chit Chat Episode 2 – Lisa Zahn

Episode 2

In my second episode of Gym Rat Chit Chat, I am talking to Lisa Zahn. Lisa has been a member of CPMFITness for a while now and has recently transitioned into a coaching position with us. I am honored to consider her a great friend. Fun fact, Lisa is the most competitive, non-competitive person I know ?   If you are looking for good movement progressions, Lisa is your girl. She’s like a walking gym encyclopedia and we are very fortunate to have her as a member and coach!  Thank you Lisa for sharing your time […] Read more