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The Top Foods To Rev Up Your Workout!

The Top Foods To Rev Up Your Workout!

Here are ten foods that will not only get you on the road to feeling healthy and happy, they will make your workouts stronger too! Now you can see how simple changes in your nutrition can lead you feeling fit and chic!

#1 Ginger – Ginger is one the foods with the highest content of antioxidants. Not only does it act as a natural antihistamine and a mild decongestant, it is also great for sore throat. Ginger also decreases joint pain from arthritis, soreness from working out, and blood thinning and cholesterol lowering properties that may make it useful for treating […] Read more

This is the Soup For You CPM

This is the Soup For You CPM

Here is the perfect soup recipe to compliment the cold blustery days we have been having. This soup is filled with protein, veggies rich in antioxidants, and good healthy fat. It is great to keep in freezer containers as well, when it gets even colder outside.

Hope you enjoy this as much as I did!

1½ pounds boneless, skinless chicken breast
1 onion diced

1/4 cup of olive oil

1 can of carrots

1 bag of frozen broccoli

2 ribs celery, chopped

3 cups chicken broth

2 teaspoons salt

2 cloves of garlic

1½ teaspoons poultry seasoning

½ teaspoon black pepper

10½ ounces zucchini noodles

In a […] Read more

Fit Foods For Fall @ CPM …

Fit Foods For Fall @ CPM …

Think of the new season as a fresh start to your healthy habits. That means it’s the season of sweaters, uggs, Halloween and turkeys, breathtaking fall colors and fantastic foods to choose from.

Eating fresh, foods this Fall is the key to making this season your best one yet. So here are four fall foods to fill up your grocery basket not your waistline.

#1 Apples – They are so delicious and can be used for a variety of recipes. But that is not even scratching the surface on the benefits apples have to our overall health. We have all heard the famous […] Read more

Don’t Let Stress Punch You in the Gut …

Don’t Let Stress Punch You in the Gut …

The correlation between stress and the gut runs thick. It can become a vicious cycle in which stress and or anxiety can trigger the immune system to send out signals to break down the gut lining. An imbalanced or damaged gut may drive a chronic stress response. This stress can damage the gut and leave you feeling bloated and achy!

Here are some great tips to give you a glowing gut:

1. Remove Inflammatory Foods: Removes the primary irritants: corn, soy, gluten, dairy, and sugar.

2. Rest your gut. When you are in a state of stress, your body functions […] Read more

Does Your Nutrition Correlate with Depression?

Does Your Nutrition Correlate with Depression?

I was talking with one of my clients on Friday night who is a therapist, and she was telling me how 80% of people in the U.S. have some form of depression.

This percentage was astounding to me, until I really sat and thought about it. It makes perfect sense if you look at the way we as Americans “typically” live.

Most of us work at jobs we don’t like, we sit all day in front of computer screens and illuminated lighting, while snacking on foods that are filled with chemicals that our body doesn’t know how to properly digest. We have […] Read more

5 Fit Tips to Add More Protein To Your Life …

5 Fit Tips to Add More Protein To Your Life …

Protein can be a very difficult thing to add to your diet especially if you are not prepared. It is also one of the most beneficial for your body. If you are feeling sluggish, having trouble losing weight, have low energy, feel fatigued, moody, soreness, and often sick this is the blog for you.

Here are the top 5 easiest ways to incorporate protein easily into your daily routine:

# Individual Protein Powder Packs – When you’re low in protein, your system knows it needs energy, and you crave foods that will give you fuel fast. Unfortunately, those foods cause more harm […] Read more

CPM Fast Food Favorites With No Drive Thru Needed …

CPM Fast Food Favorites With No Drive Thru Needed …

No need to go thru your local drive thru, make these healthy recipes at home that taste just like your favorite fast food choices without all the negative side effects!

Here are my Top 5 fast foods recipe picks:

Avocado Burger – One of the most loved fast food treat from In and Out to Burger King, Five Guys etc are all famous for their delicious mouth watering burgers well now you can have the delicious taste and not wait in line to get it!

Chicken Fingers – From Kids to Adults of all ages, chicken fingers are one of the most […] Read more

CPM Approved “Back to School Snacks” …

CPM Approved “Back to School Snacks” …

It’s hard to believe, but school is in session virtually everywhere.

It’s easy to get excited, but this time of year can be an adjustment period for both kids and parents. Not only classes, but just going from a ‘summer lifestyle’ to a ‘back-to-school mode,’ can present it’s challenges.

One could be making sure your kids have nutritious snacks during lunch, or during and after school day.

I stopped by the KDLT Studio with Simon Floss to try out some tasty treats to make sure your little ones stay happy and healthy!

CHECK OUT THE Segment here –> (LINK)

Tuesday’s Workout Is…

Odd: Deadlifts […] Read more

Why Do We Handstand ….

Why Do We Handstand ….

At CPMFITness you will see the word “Handstand” written on the “O” board often …

But Why?

Yes they are challenging, fun, and scary all at the same time but how do they help us with our sport of fitness?

Handstands help us achieve a better sense of balance and awareness. What we really achieve is strength in many physical aspects. We develop core strength, shoulder stability and  build strength in the hands and wrists.

Handstands also improve sense of balance and calms the brain which helps relieve stress. Circulation and blood flow also play a big role in the handstand. When you increase […] Read more

Get Your Best Run Yet CPM …

Get Your Best Run Yet CPM …

Many of you are participating in some sort of race (i.e 5k, 10k, 1/2 marathon, spartan etc ..)

Mobility and stretching is the key to keeping you feeling great doing what you love …

What if you could run more efficiently, be pain free, and actual feel better in your sport?

Wouldn’t you want to take 5 minutes a day to add to your routine?

Here are my top 5 favorite poses to keep you feeling great while you run!

#1 Down Dog – Runners experience shin splints, knee pain, foot problems, and tight IT bands. Down Dog helps lengthen and stretch your hamstrings, shoulders, and […] Read more

How to Improve Your Mile Run Time ….

How to Improve Your Mile Run Time ….

We test the mile from time to time (pun intended) at CPM .. why? I have a client looking to run a 5 5:30 mile, so he was asking me what I think he should do to help him increase his time …

So here are my tips and tricks to make your mile run Thursday the best one yet …

#1 Sprint shorter distances than the mile – For example Do interval training for the 800. Run the 800 as fast as you can, and when you’re done, walk 400 meters. Repeat until you’ve run the 800 4 times […] Read more

Yeah Burpees …

Yeah Burpees …

A study that I came across in the NY Times, asked a dozen physiologists … what is the single best exercise for your body?

Low and Behold it was everyone’s favorite exercise…. The BURPEE!!

So rest assured when you do these wonderful exercise movements you are really doing a body good!

Here is the link to the article in the NY Times …. Check it out!

The next time you dread doing these wonderful exercises, remember your body is actually thanking you!

If you don’t know what a burpee is, here is a demonstration from a guy who liked them so much he did 100 in a […] Read more

Is Nutrition Really That Important?

Is Nutrition Really That Important?

I don’t believe that most people really understand the importance nutrition has to our overall health. Eating food is an activity most of us do at least three times a day. Logically, what we choose to put in our mouths can have an impact on our overall health. There is a famous saying “we are what we eat”, and when we really think about it logically it makes sense. If we are filling our body with poisonous chemicals, gmos, and other harmful bacteria how are we supposed to feel good and have our bodies work to the full capacity if we […] Read more

CPM – Annie’s Nutrition 101

CPM – Annie’s Nutrition 101

I had made dinner for some family friends on Tuesday evening and as we were sitting at the table eating, my friend was inquiring how I began to enjoy cooking and how can I eat so healthy all the time?

My first response was that cooking has become my sanctuary and my creative outlet! There is always new fun recipes to try, fun foods to experiment with, and my favorite part is watching the people I cook for enjoy the meals I prepare.

With nutrition it is really simple, yet not easy. My friends went on to interview me and ask what […] Read more

5 Small Changes That Will Make a Drastic Difference to Your Health!

5 Small Changes That Will Make a Drastic Difference to Your Health!

Do you ever see people who have completely changed their whole routine in a drastic way, and in return they receive drastic results.

Most of do not need the drastic change, but making a few simple changes to our overall diet will leave you feeling and looking better than you have in years!

Here are 5 tips to live by and if you do the results will amaze you!

1. Drink More Water: You should be consuming at least 80 oz of water a day. Water is the great for your skin, weight loss, digestion, flushing out toxins, increase in your energy, and an […] Read more

Fit Chic 4th of July Favorites …

Fit Chic 4th of July Favorites …

With the 4th of July Weekend coming up I thought it would be nice for you to have some fun, festive, fit chic recipes to choose from. So I am starting off with the first and my favorite part the appetizers and sides. These will have everyone talking and feeling great.

Festive 4th of July Potato Salad


1 package small red potatoes, halved

1  package baby Dutch yellow potatoes, halved

1 package petite purple potatoes, halved

1 Cup of Paleo Mayo

1 Tbsp of Dijon mustard

5 hard-boiled eggs diced

1 stalk of celery diced

2 tablespoons of parsley

2 teaspoons of creole seasoning

2 cloves of garlic

1 small onion diced

1/4 cup of […] Read more

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