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7 No Excuse Workouts for the Holiday Season …

7 No Excuse Workouts for the Holiday Season …

One of the biggest excuses people have for not working out over the holidays is that they just don’t have the time.

So Here are some quick effective workouts you can do over the next month when you’re totally stressed out and don’t have a lot of time.

Each of these workouts can be done without any equipment. In your home, at a families house, or even in the airport. So now you don’t have to trek to the gym to get the workout you are looking for and need.

The workouts themselves range from four minutes long to 10 minutes—so no matter […] Read more

Stay CPMFIT This Holiday Season …

Stay CPMFIT This Holiday Season …

Now that the holiday season is here, we have many added events, stresses, and reasons to get ourselves off track and lose focus on what our ultimate goal at hand is.

The holiday stats on weight gain are astounding and inexcusable. The average american gains 1 pound on Thanksgiving and never, I repeat never looses it. An even more gut wrenching (literally and figuratively). This same american that gains 1 lb on turkey day will gain up to 9 lbs, and the weight will NEVER come off!

Don’t let this be you Fit Ones!

Why do we use the holidays as an excuse […] Read more

Fit Chic Enchilada Steak Bake

Fit Chic Enchilada Steak Bake

Tomorrow is Taco Tuesday.

I love themes and I keep them throughout the week in order to make my menu easy and efficient to follow.

I follow Crockpot Mondays, Taco Tuesdays, Gourmet Wednesdays, Left Over Thursdays, and Fun Food Friday.

This a fun recipe the whole family will enjoy. The best part is it tastes even better leftover!


1 red bell peppers, cut into long thin slices

1 green pepper, cut into long thin slices

1 28 oz can of green or red enchilada sauce ( I love green sauce)

1 6 oz can of diced green chilies

1/2 head of cauliflower, cut […] Read more

Fit Chic Pumpkin Bars… Post WLC Delisciousness

Fit Chic Pumpkin Bars… Post WLC Delisciousness

This is the perfect Fall treat that will make the whole family swoon. These are great for parties, Thanksgiving dinners, or maybe for a special treat. They are just as easy to make as they are to taste. You can also freeze them for up to a month and have as a grab and go to soothe that sweet tooth craving!

2 cups almond flour or Gluten Free Flour
½ teaspoon salt
1 teaspoon baking powder
2 teaspoons pumpkin pie spice
3 teaspoons of cinnamon
¼ cup almond butter
2 tablespoons coconut oil
¼ cup coconut palm sugar
2 tablespoons maple syrup
2 teaspoons vanilla extract
2 tablespoons coconut creamer […] Read more

Fit Chic Pizza Soup for the Cozy Fall Weather

Fit Chic Pizza Soup for the Cozy Fall Weather

I love that we are approaching crockpot season. It is so easy, effective, and delicious. Here is one that is so easy, tastes amazing, and very easy to freeze to enjoy later!


12 oz chicken sausage (I used aidells brand)

4 oz uncured pepperoni

1 25 oz jar marinara (I like Raos brand)

1 14.5 oz can diced tomatoes with garlic and olive oil

1/2 red onion, diced

1 cup of mushrooms cut in halves

1 3oz can sliced black olives

1 tablespoon dried oregano

1/2 tsp of rosemary

1/2 tsp of thyme

2-3 cloves of garlic powder

1 tablespoon of pesto

1/2 cup of parmesan cheese (0ptional)


In a large crockpot, combine the […] Read more

Fit Chic Pumpkin Protein Shake .. .

Fit Chic Pumpkin Protein Shake .. .

This is the perfect way to start your morning! It is quick, delicious, and has all the ingredients to keep you feeling great throughout the day!

1 cup unsweetened vanilla almond, coconut, cashew milk
½ cup pumpkin puree
1 teaspoon honey (omit if you don’t need)
1 scoop vanilla protein powder
½ teaspoon pumpkin pie spice
1/2 tsp of cinnamon
1 banana

Add all ingredients to a blender and process until well combined.


Today’s Workout is…

Part A:
1 DB Squat Clean + 1 Jerk
Add a rep each round

18 DB Overhead Lunge
18 Push Ups
36 Doubles

Posted By: Annie

[…] Read more

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season and what better way to celebrate with this delicious risotto recipe!

Coffee Houses, Grocery Stores, Restaurants are all promoting their delicious pumpkin drinks, meals, and dessert,

I couldn’t help but release one of my favorite Pumpkin Fit Chic meals!


1/2 onion, diced

1/2 bell pepper, diced

1 head of cauliflower, riced in food processor (or buy microwavable cauliflower rice)

1/2 cup vegetable stock

1 3/4 cups pumpkin puree (you can use canned)

2/3 cup coconut creamer

2 tsp garlic powder

1/4 cup of almond flour

dash of sage (optional)

1/2 tsp black pepper

1/2 tsp of cinnamon

dash of nutmeg

coconut oil

*optional parmesan cheese


Chop the cauliflower and pulse in food processor until […] Read more

My Top Stretching Exercises for Fall and the Whole Life Challenge ….

My Top Stretching Exercises for Fall and the Whole Life Challenge ….

With a new season upon us and mobility being a key component of the Whole Life Challenge its a great time to find a new focus get realigned and feeling good for Fall. If your feeling “a little under the weather” or even overwhelmed or stress, taking time to practice these poses below will be the best thing for your mind and your body.

Here are my favorite transitional poses for the Fall season to keep you feeling great on the inside and out!

#1 Standing Forward Fold: Focus on grounding the legs and feet; also use breath and Uddiyana Bandha to go allow […] Read more

Three Top Priorities for Your Health and Fitness ….

Three Top Priorities for Your Health and Fitness ….

Starting a workout program or challenge can be intimidating, nerve racking, and feel overwhelming at first.

Succeeding with that same program and turning it into a lifestyle can be even harder.

Because if it was easy, everyone would do it. Right?!

The success with our Health and FITness has to due with much more than just the physical but more to do with the non-physical. There are three main areas to address in making exercise a life long habit.

Physical: The physical issues are the most popular and usually the first type of goals/reasons we think about when we start on a FITness program. The physical […] Read more

Top 5 Items to Keep In Your CPM Gym Bag ….

Top 5 Items to Keep In Your CPM Gym Bag ….

Now that the weather is changing and spring is in the air … It is time to make some much needed adjustments to our gym bags.

Here is a list of must haves for you to have in your gym bag at all times this Spring:

#1 Larabar or RX Bar – When you are running to the gym sometimes you need a little pick me up before your workout. This is the perfect snack to have to get you pumped and ready to crush it! Or if you are famished after you can have a little snack to keep you alive. 

#2 […] Read more

10 Rules to Keep You Successful for the Whole Life Challenge

10 Rules to Keep You Successful for the Whole Life Challenge

As a gym we are about to embark on a wonderful lifestyle challenge Called WLC (Whole Life Challenge)  

Most people love a challenge especially when the fall starts and the nutrition becomes a priority again.

The reason this one is so effective is it is more of a 7 daily habits challenge. A wellness approach to your overall health.

The categories include:








I had the opportunity to do this challenge 2 years ago. I was hesitant at first as nutrition challenges in the past have been

Here was my big take aways from the WLC, and why I believe you should definitely join the group.

10. […] Read more

A HUGE Thank You To All the CPM’ers

A HUGE Thank You To All the CPM’ers

This 5 year Anniversary Party was definitely one for the record books!

It was great on so many levels. So many of you came out to celebrate the Mello boys and 5 Years of Fun @ CPM!

We felt so blessed, grateful, and honored to have each and everyone of you there.

There were lots of laughs, memories made, and a creation of one of the biggest diaper walls I have ever seen.

When Chris and I got home that night, and unloaded the freight of diapers and gifts for the boys we stood stoically looking at what a blessing […] Read more

What’s in Mr and Mrs CPM’s Fridge?

If you are at all like me, I am such a visual learner. If I can see it, I feel I can attain it! 

So I decided to make a quick video for you all and go into a “Fit Chic’s Fridge”. 

Nothing glamorous but it shows the Tupperware’s, meals for the week and condiments I like to use. 

It can be very simple especially if you have my ebook 30 Meals 30 minutes or less. To help you stay on track right from the beginning of the week! 


5 Rounds for Time:
800m Run
15 DB Thrusters
15 Pullups

Posted By: Annie

[…] Read more

Fit Chic’s Top 5 Memories Of CPM …

Fit Chic’s Top 5 Memories Of CPM …

I can’t we are celebrating 5 years of fun and fitness at CPM!! It has been such an amazing journey and I feel so blessed to share in these years with such an amazing community!

There have been so many amazing events, workouts, and festivities, that it is hard to put it all in one box. So here are 5 memorable (in no specific order)

#1 Power Monkey Seminar – Here is my blog on all the wonderful takeaways from a very memorable weekend!

#2 CPM Bowling Christmas Party – The sweatsuit bowling party was one for the record books! […] Read more

From Successful to Unsuccessful Habits …

From Successful to Unsuccessful Habits …

Last week I talked about My 3 biggest success’s that have been game changers in my life.

This week I am going to the opposite end of the spectrum to talk about the 3 unhealthy habits in my life keeping me from ultimate success.

When you are aware of the roadblocks and barriers, you are able to solve these issues move around them and take your life and your goals to the next level.

#1 Distractions from Social Media: I am so distracted by social media. I will go on the socials to post, follow up etc …. and an hour later I […] Read more

A Habits That Make Me A Successful Fit Chic …

A Habits That Make Me A Successful Fit Chic …

3 Habits That Make Me Successful:

When Mr. CPM sent me this topic for discussion this week, I knew exactly where to go with it!

For me what has made me the most successful is sticking to my 3 habits in my life that make me the most centered, feel the best, and get me to my “Super Why” the most efficiently.

#1 Start My Day with Morning Meditation:
The first thing I do when I get out of bed in the morning is 3 Full Sun Salutations. It puts my breath in focus right from the start and allows […] Read more

Fit Chic Restaurant Rules to Live By ..

Fit Chic Restaurant Rules to Live By ..

July is the most traveled month for most of our members. Family trips, tournaments, races, etc… Leave us on the road with no direction on foods to eat.

Well have no fear! I got your back! Here are my favorite Restaurant Rules to keep you healthy and happy on your fun Summer Getaways.

Common questions I get asked:

“How do I stay healthy when I go out to eat?”
“I don’t know what to substitute for my unhealthy side dishes?”
“I will NOT give up my social life for a diet!”

Here are some great Rules to Live By When Eating Out so you […] Read more

The Fit Chic’s “Why” to Workouts

The Fit Chic’s “Why” to Workouts

I ask my clients constantly what they want, What is there “Super Why”, and what keeps them coming back.

I get answers from all over the board. ” I want to loose weight”. “I want to stay healthy for my kids”. “I want to crush a race”. etc … Most people forget the “why” and they just start going thru the motions. This is where I find the workouts or working out in general can get boring and mundane.

I have been an avid workout person for most of my life. First it was sports, then it was teaching fitness/Personal Training etc… […] Read more

Fit Chic Coffee Protein Shake …

Fit Chic Coffee Protein Shake …

This is an amazing shake that is perfect for breakfast on the go! It gets your metabolism going a great protein balance to start your day and it’s ready in minutes!

Now you can have your breakfast and coffee in one!


1/2 scoop chocolate protein powder

1 banana

1 scoop of almond butter

1 scoop vanilla protein powder

6 oz brewed cold coffee

6 oz unsweetened vanilla almond, coconut, or cashew milk

1 cup ice


Place all ingredients into a blender and blend on high until desired consistency is reached.

If smoothie is too thick add more milk if it is too runny grab more ice and reblend.


Today’s Workout is…

Part […] Read more

A BiG CPM Announcement …

A BiG CPM Announcement …

Chris and I are proud to announce we will be introducing two new members to the CPM Family in October!

Chris and I are expecting two loving boys this Fall and can’t wait for you all to meet them!

As many of you know, Chris and I have had a long journey to get to this point and we feel so very blessed and thankful to have such a supportive, encouraging, loving community!

Thank you for all the prayers . We felt them and continue to feel them as we get one step closer each day to the greatest two gifts we could […] Read more