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Entries by fitchicla

Talkin’ Squats…

Talkin’ Squats…

We perform a lot of movements at CPMFITness and typically I feel we go through the movement and don’t fully understand the “why” or the importance of the task. I am such a “why” person. When I know the why and reason behind doing something I take more of a vested interest. So today we are back squatting and we do this often and I am here to tell you why.

Contrary to the phrase I as a trainer here commonly “I can’t squat I have bad knees”…
Not only are squats not bad for the knees, every legitimate research study on […] Read more

CPM Get In Fat Burning Shape ..

CPM Get In Fat Burning Shape ..

A lot of us are not that fond of doing tons of cardio to try to stay fit and trim.

What if you didn’t have to do a ton to get the results that you want?

Here are some great exercises that we will use this week to turn us in to a lean mean fighting machine!

#1 Burpees – the #1 overall total body exercise. A little will go a long way with this fun movement. You can work your arms, legs, abs, glutes and take that heart rate to another level. Here is a great list of fun workouts that just […] Read more

Why We Rest When Lifting …

Why We Rest When Lifting …

We see on the board each week, some barbell movement and after the movement we take a 90 second to 2 minute rest ..

Do you ever wonder why?

As any of you who know me, know I am a why person.

As a broad rule, the amount of time you should rest between exercises or sets depends on the amount of weight you’re lifting and what your overall goal is.

We all have very different goals when it comes to working out, but for most people looking to improve their muscular fitness, it’s best to rest for 30 to 90 […] Read more

More Reasons  “Crunch Time” So Important …

More Reasons “Crunch Time” So Important …

To follow up to Mr. Mello’s post …

While it may be good motivation, rocking a beach bod, it is not the only reason to get your abs in shape.

Not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.

1. Injury Prevention
Building a strong core takes more than a few crunches. Developing a strong torso means building both core stability and core strength. It’s important to build core so everything else will fit into place […] Read more

How To Stay Motivated ….

How To Stay Motivated ….

Why is it that at one point in our life we can have so much drive, desire, focus and at other points in our life we can be the laziest, most un-motivated, depressed person we know???

Ralph Waldo Emerson once said, 
“Nothing great is ever accomplished in life without enthusiasm.” You have to have a passion to see something great happen. That’s why you need to nurture your enthusiasm if you want to change.

If you say, “Well, I kind of, sort of, maybe want to change” it isn’t going to happen. If you say, “Well, I’d like to change in my spare […] Read more

How Badly Do You Want It CPM’ers …

How Badly Do You Want It CPM’ers …

Some video’s just speak to me. They shake something loose inside of me and really wake me up; hitting me in the face like a ton of bricks.

What are you willing to sacrifice to get what you want and go after your passion with full force?

People say they want to be successful, but are you willing to do whatever it takes to make it happen?

Successful people are in the place they are, because they are willing to do what the average person doesn’t want to do day in and day out!

My favorite line of this video is by a guy […] Read more

Invest In Your Health CPM ….

Invest In Your Health CPM ….

Ebeth and I coming at you CPM with another great listen on the Investment in Your Health.

We have the top 5 tips and tricks to live your best life yet!

Little changes can have a big impact later in your life.

Start putting in the work now on these daily habits to benefit from huge rewards later.

Today’s Workout Is…

A: 10 min E2MOM:
3 Power Snatch
3 OH Squats
(every 2-minutes complete all 6 reps)

B: For Time:
DB Snatch (each arm)
**after odds 100m OH Plate Carry (45/25)
**after evens 300m Run

Posted By: Annie

[…] Read more

Your Worth is Greater than the Price ..



Stop looking at the price tag and start looking at the worth!

We spend the majority of our life worrying about what things cost and not finding the worth in the product (i.e ourselves,)

Totally commit to something and find the worth of it it’s freeing and liberating. You have no other distractions and you can go after the price instead of the price dominating you.

Stop telling yourself it’s costing to much and start making it worth it!

Here are the 3 things in life you can control at all times:

The 3 S’s 

Your  State, story and strategy ..

Your state is your state of […] Read more

A Great Recipe for Leftover Easter Eggs…

A Great Recipe for Leftover Easter Eggs…

What do you do with all the left over decorated hard-boiled eggs?

How many hard-boiled eggs can one consume until you are completely done with them.

Here is a great breakfast chili recipe to put your eggs to good use.

1 lb ground beef (or breakfast sausage)
1/2 yellow onion, finely diced
1 (28 oz) can crushed tomatoes
2 to 3 cups veggie stock2 medium sweet potatoes, peeled & diced
1 tablespoon paprika
1/2 cup of diced green pepper
2 cloves of garlic
2 teaspoons chili powder
1 teaspoon onion powder
2 tablespoons lime juice
2 tablespoons of cilantro
1/4 cup of salsa
1/2 lb bacon
4 – 6 hard-boiled eggs (diced)
1 large avocado
1 6 oz can […] Read more

Fit Chic Easter Style

Fit Chic Easter Style

Easter is a great time to enjoy family gatherings, friends, and other festivities. and unhealthy choices….

so have no fear your Easter recipes are here.

Now you can still enjoy the amazing foods for Easter and not feel restricted at the same time!

Apple Peach Ham
3 pound white ham
2 large apples (I like gala)
2 yellow peaches
2 teaspoon cinnamon
1 teaspoon dijon mustard
1/4 teaspoon ground cloves
1/8 teaspoon nutmeg
1/8 teaspoon all spice
1/4 cup full fat coconut milk

Preheat oven to 350 Degrees. Rinse the ham under cold water and pat dry with a paper towel and place in the middle of your roasting pan. 
Mix the coconut milk, dijon mustard, […] Read more

Peanut Butter Cup Eggs ….. Fit Chic Style

Peanut Butter Cup Eggs ….. Fit Chic Style

One of the most loved treats for Easter are the Reese’s Peanut Butter Cup Eggs.

Reese’s are great for all times of the year, but for some reason they taste especially delicious in the egg form.

Now you can enjoy your Easter tradition, but not the guilt to follow!

3/4 cup gluten free or almond flour
3 scoop vanilla protein powder
1/3 cup nut butter of choice (I used almond butter)
3 T maple syrup1/4 cup unsweetened vanilla almond milk (or coconut milk)
Handful of dark cacao chocolate chips (divided)
1/2 tablespoon of coconut oil

In a medium mixing bowl, combine flour, protein powder. In a small microwave safe […] Read more

Love Sandwiches …. You Will Love This Read …

Love Sandwiches …. You Will Love This Read …

A common love for people especially over the lunch hour is the “sandwich”.
I remember my grandpa used to literally (and probably still does) turn anything and everything possible into a sandwich. It is amazing how many wonderful things you can do with just two slices of bread.
Well it is also amazing how much you can do with ingredients other than bread and still get that delicious sandwich taste and feel.I have given you some variety to experiment with different ways to make the perfect lunch time treat.

#1 Coconut Wraps –  These are great treats and taste so great you won’t even […] Read more

Why We Bench @ CPM …

Why We Bench @ CPM …

The Power of the Bench Press

Today we bench pressed … but the question some of you maybe asking is Why?

The bench press is a classic exercise, and it’s one of the best lifts you can do for you upper body.

Here are the top reasons to Feel Great about Bench Pressing today:

1. It Builds Muscle Mass which burns fat Yeah!. The bench press is a fantastic exercise for increasing muscle growth and adding some real mass to your frame. When used with the workouts, the bench press is one of the most effective upper body muscle builders out there.

2. Increase Push Strength. […] Read more

Why We Front Squat CPM … and A Very Special Happy Birthday!

Why We Front Squat CPM … and A Very Special Happy Birthday!

First I must wish our very own Emily Plucker a Happy Happy Birthday!

She is such a huge part of the CPM Family and we couldn’t be more thankful for her birth!

So if you get a chance to see her this week feel free to bring in nothing bundt cakes, caribou coffee, or anything from scheels!

Happy Birthday friend!

The world became a better place the day you were born! Hope you get lots of celebration, and joy on your day!

Now to The Front Squat…..

If you have been #get2thegym then you have noticed we have been front squatting […] Read more

It’s a “Bear” of a Workout

It’s a “Bear” of a Workout

The Bear Complex is an intense barbell complex that can be used to help build strength and conditioning.

The Bear Complex consists of 5 barbell exercises Power Clean, Front Squat, Push Press, Back Squat,Push Press. Perform back to back without resting. Each exercise flows into the next.

You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of […] Read more

Why We Farmer Carry at CPM

Why We Farmer Carry at CPM

The Farmer’s Carry is about as simple as an exercise can get. I said simple, not easy!

Here are some reasons why every athlete should perform farmer’s walks with a variety of loads, objects, distances, and time.

Strengthens Grip

2. You Gain Muscle Which Burns Fat

3. Increase Postural Strength

4. Enhance Core Stability

5. Maintain and Attain Shoulder Health

The Farmer’s Carry activates nearly every muscle group (hence why I like it) So Basically you get the most bang for your buck!

As a result, your […] Read more

The Art of Failing “Marriage Fit” Style

The Art of Failing “Marriage Fit” Style

Failure is not something we, as a society, often talk about ….

Not only is failure not bad, failure one of the most effective ways to learn and grow.

As a coach I always tell my clients I would much rather see you try and know you couldn’t then not try and say “maybe I could have”.  

It’s in the failure that we usually learn the most it’s in the hurt that gives us clarity and makes us stronger. 

What if we valued failure, saught out failure, and planned for a solution to it … 

For example I am going to workout first thing […] Read more

Stop Proving and Start Living CPM’ers …

Stop Proving and Start Living CPM’ers …

I recently finished a bible study based off the book: “Proven” by Jennie allen ….

It is a great study that digs deep into why we don’t need to “Prove” anything to anyone, and how living in “prove” mode is detrimental to your health and wellness.

This bible study has been very life altering for me. My whole life I have made my drive within about proving to others, my family, etc how hardworking I am. How in shape I am in .. It’s exhausting physically and mentally!

Stop living in “Prove” mode ..meaning “Proving” you have to be better than your co worker, out […] Read more

Good Vs. Perfection …

Good Vs. Perfection …

What happens when you miss your goal by an inch?

Or, you don’t quite make it through your day without making a “mistake”.

What does that last inch represent?

Here is a great podcast to help you sort through when Good is Good enough and Perfection is actually keeping you from success.

Today’s Workout is…

For Time:
25 Cal Row
25 Pull Ups

7 Rounds
35 Doubles
9 DB Hang Clean & Jerk

25 Pull ups
25 Cal Ro

Posted By: Annie

[…] Read more

Find Motivation Thru Fitness

Find Motivation Thru Fitness

Wikipedia’s definition of Motivation states:

Motivation is a psychological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviors. It can be considered a driving force; a psychological one that compels or reinforces an action toward a desired goal.

As many of my readers know, I am fascinated with what drives and motivates people day in and day out. How can some find the motivation to be a Navy Seal while others can barely find motivation to get off the couch?

Furthermore, once you are motivated how do you continue to keep pressing on and […] Read more