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

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

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

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

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

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

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

New Year, New Focus – Brooke Laycock

New Year, New Focus – Brooke Laycock

As you may have noticed, I’m sharing a lot from the female coaches at CPM. Coincidence? Probably not. I think women in general tend to set more goals at the start of a New Year. Although Chris Mello may single-handedly alter the male to female ratio on goal setting cause we all know he’s got tons of goals! 🤣

When asked what her focus would be this year, Brooke said…

My goal this year is to lift up others. So many negative things happen in our world and in our day, so I want to say one positive thing or uplifting thing […] Read more

New Year, New Focus – Lisa Zahn Tells All!

New Year, New Focus – Lisa Zahn Tells All!

This week I am sharing thoughts from Lisa Zahn, an evening coach and noon class member at the Western Mall. Lisa is mentally and physically tough. I dream of being able to maintain her diet without cheating! Check out what Lisa has to say about 2019…

Personal Goals
This year I plan to continue working on practice and training over competing. This means that my focus of wods are more than “for time or for reps”. I’m intentional in what I focus on. This means putting form and long term goals over a score on the board. […] Read more

New Year, New Focus – Thoughts of a CPM Coach

New Year, New Focus – Thoughts of a CPM Coach

Ever wonder what your coaches are thinking at the start of the New Year? I know I’m curious so I decided to ask the CPM coaches what they want to work on for 2019. Throughout January, I will share various thoughts and goals from our coaches. Maybe you will find that you can relate to them 😊

Courtney Hughes – One goal I have for 2019 is a small one, but is one that has been on my mind the last couple of months as the scale has gone up. My goal is daily positive self talk. Looking myself in the […] Read more

Setting Goals

Setting Goals

Time to say goodbye to 2018. While I don’t particularly enjoy time flying by, I do like the start of a new year. It’s fun to think about what I want to change or improve. I’ve never been one to set resolutions but setting goals is my thing. (I know, goals and resolutions could be considered the same thing but….)

Last year, I spent a lot of time on weightlifting. I PR’d almost every lift and it felt amazing. This year, I’m switching it up. I’m setting 2 goals:

Goal #1: Improve my ladder sprints. I’ve never been a sprinter and am […] Read more

My Christmas List

My Christmas List

What’s on your holiday wish list? Steve and I don’t buy each other much for Christmas but I do like to get a couple new items each year. So here’s my Christmas list…yes, it’s fitness items. That’s my job!

Nike Metcons – Hands down my favorite cross trainer. I can easily run a mile in them, they are flat for lifting and they are super comfy. Only weird thing is that they squeak when I walk 🤷🏻‍♀️
Red Tights – Ok, I already bought these and I’m wearing them. Whoops! I’ve been looking for red tights for what seems like a long […] Read more

Why Are You Here Today?

Why Are You Here Today?

I came across an article the other day that stuck with me. It asked… Why Are You Here Today? Don’t worry, I’m not getting all sappy on you. The question was in relation to the gym. Why are you working out today? Everyone has different “whys” that get them to the gym and I think it’s good for all of us to remember that everyone’s reason is different. Check out this list:

To Train: Lift heavy. Push the cardio. Challenge yourself. Forget the clock. Get better.
To Practice: Focus on form and technique. No compromises. No clock, no PR’s. Move well. Repeat.
To […] Read more

Spot Training

Spot Training

The most common question I have been asked lately goes something like this….

How do I get rid of my love handles?
How do I work my outer thighs?
How do I get a 6 pack?

While these questions are different, they are actually the same. People want to lose weight in a specific area. I remember the days of wishing my thighs were smaller or that I had the tiny little butt that some of my friends had. The truth is everyone is built different and while you can work to improve the appearance of your body, it’s very difficult to “spot train.”

My […] Read more

Memories of a Rowing Challenge Past

Memories of a Rowing Challenge Past

Watching CPM members participate in the rowing challenge this year brings me back to 2013. It was my first year at CPM and in your first year at a new gym you participate in EVERYTHING! Rowing challenge? Bring it on! 50,000 OR 100,000 OR 200,000 meters? 200,000 of course! Coming from years of long distance running, I figured sitting on a rower for hours on end was going to be no big deal.

Rowing the meters (even for the 200,000) isn’t that bad as long as you show up early for class and stay late. No time for chit chat unless […] Read more

I Am Thankful

I Am Thankful

I have a lot to be thankful for. Even when we are sick, stressed, poor or lonely, we can still find things for which we are thankful. I was training a group of girls the other day and they were complaining about me “making” them run. I asked them if they knew kids that were unable to walk. Of course they did. I told them to be thankful for their ability to run and even to be thankful for coaches who want them to be healthy. It’s all about perspective.

Here is my list of things for which I am thankful…

My […] Read more

Exercise for the Kids

Exercise for the Kids

I spend a lot of time with teenagers in the weight room and gym. Along with school, band, choir, drama, work and homework (to name a few), they work hard to fit exercise into their lifestyle. For some, it’s a challenge to exercise twice a week or even once. For others, 2 hours of lifting and conditioning every day after school doesn’t seem to be a problem. So what is the problem?

Our kids sit all day long in school. If they are lucky, they have a PE teacher who realizes the importance of movement and uses that time wisely to […] Read more

Quit Working Out to Lose Weight

Quit Working Out to Lose Weight

I came across an Instagram post the other day that said “Quit working out to lose weight.” Right away, this spoke to me. People exercise every day to try to lose weight. I was one of these people for years! How many calories can I burn on my run today? How many calories did I eat today? Ok, I ate 1600 so if I run 6 miles I burn about 700 calories. Great! But it never really works out the way we want it to, does it?

I want you to exercise to be healthy. Quit setting this goal of “I […] Read more

Competition Rundown

Competition Rundown

Hallow Hopper

This past weekend several of us from CPM traveled to Omaha for a Saturday competition at a super cool gym called Fit Farm. Court and Lisa were participating in the women’s RX division, Reed and Cory in the men’s RX division and Steve and Dave in the men’s scaled division.

I’ll start by saying that I’ve never been so happy to be watching a competition in my life. It was called the Hallow Hopper because they were pulling the workout options out of a hopper to decide the events. This caused a lot of repeats in movements like squatting […] Read more

The Power of a Heavy Power Clean

The Power of a Heavy Power Clean

Testing Your Limits with the Power Clean

On Tuesday this week, the workout format was a little different than normal. Following our power clean build-up, we completed 10 rounds of 1 power clean every 30 seconds. It was only 5 minutes but what happened during that 5 minutes was interesting.

I “borrowed” this workout from a football player that lifted in my gym this summer. While he was doing the same format of the workout, he actually had to do this for 10 minutes and his power clean weight was about 90% of his max. I wrote this for only 10 reps […] Read more

Parenting Advice to Chris and Annie, From The Nooners

Parenting Advice to Chris and Annie, From The Nooners

Your Life is Over But It Has Just Begun

I thought it would be fun to ask some of the CPM regulars for a bit of parenting advice for Chris and Annie. Here is everything you need to know to be the best parents to your new baby boys. Congratulations!

Always trust your gut. Always. If something doesn’t feel right, it probably isn’t. You’ll be the boys’ best advocates. ~ Bri

Laugh. Be their best friend and advocate. Give them both roots to build strength from but wings to fly on their own. And always send funny parenting snaps to […] Read more