During my first six months, my mom described me as a happy baby. I did not cry often, I was a good sleeper and not too picky when it came to food. At 9-months old, I took my first steps. Then one day, instead of walking, I dropped to the floor and could not move. All I would do is cry. The Pediatrician performed a thorough check-up and decided to admit me to hospital due to 104-degree temperature. No explanation was ever provided even after 2-weeks of testing. Then one day I miraculously started to walk again. The next episode […] Read more
About Nicole Zacher
Entries by Nicole Zacher
I was recently asked to define my risks for 2018. This has been a bit challenging as I realize most of my life has been about playing it safe. I like to stay in one lane. I don’t like a lot of interruption and like to take things at my pace. Taking risks is scary. My mind immediately goes to why would I let myself become so vulnerable? After doing a little research I have come to the conclusion that every decision we make has a consequence and is not 100% certain. We risk everything without even knowing it. So […] Read more
So the time has finally come for me to get in on the mix of sharing my thoughts with the CPM family. Not going to lie, I put up a good fight. Writing is not my strength but I know that stepping outside of one’s comfort zone is one way for us to grow…so here we go!
I started my journey with CPMFitness during the BAFW in Jan 2014. I was mostly curious about what the rave was all about as I had a few friends that were members. I had no intention of joining a gym. I liked to […] Read more
Believing in Yourself is the First Secret to Success!
MONDAY: We start this week off with some bar muscle up (eccentric pull-ups) and pistol training followed by a power duo of rowing 🚣🏽 and burpees!
TUESDAY: What movement combines a pushup with a barbell clean and press??? You got it…Man Makers! Today we will be replacing the dumbbells for the barbell. Get ready to jack up your heart rate!❤️ ⚠️
WEDNESDAY: (Strength Day) Part A: Strict Press 2-RM. Part B: 3-Rounds for time of slam balls, wall balls and cal Rowing.💪🏽
THURSDAY: Who’s ready for a 10-rounder⁉️ We have another power duo today with DB hang squat cleans paired […] Read more
There is ALWAYS something to be Thankful for!
Monday: This is going to be great week of workouts. We start things off with 3-Rounds of Deadlifts paired with “Cindy” and Running!👣 The reps of the deadlift change but each round will consist of 5-rounds of Cindy (5-pull-ups, 10 push-ups, 15 squats) and a 400m Run.
Two part Tuesday: Part A is a 6-min AMRAP of KB STO and KB Swings. Every drop is 6-burpees!! Part B is for time: 21-15-9 of dumbbell squat clean thrusters and Toes to Bar.
Wednesday: (Strength Day) Lets call today, “Squat ‘Till You Drop!” We begin with 10-min […] Read more
Gratitude turns what we have into ENOUGH!
Monday: Partner Day of running, handstand holds and rowing! The weather looks pretty good 2.0⛅️ but you might want to pack along those sweatshirts:-)
Tuesday: (Strength Day) Part A: 2 for 1 special with Snatch and OH Squats. This if followed by 3-rounds for time of more snatches partnered with doubles OR Box Jumps – you get to pick!
Wednesday: One area I need more work on is shoulder mobility. Lucky 🍀 for me that is exactly what we start the day with. Then we dive into a 5-rounder of some of my favorites ❤️ pistols OR […] Read more
MAKE AN EFFORT NOT AN EXCUSE
Monday: (Strength Day) Part A: 1-RM Clean and Jerk followed by a conditioning 4-rounds for time of pull-ups, power cleans and STO.
Tuesday: Get ready to grind today with 4-rounds of burpees, box jumps and farmer carry. This one looks sneaky tough and will take some time to complete!
Wednesday: We start the midweek with some core training—movement this week is V-ups. This is followed by a ladder couplet of KB swings and 400m Run.👣
Thursday: The theme today is “24”. It’s 6-rounds of squats, push-ups, lunges and running! BW workouts are some of my favorites ❤️
Friday: We end the week […] Read more
Trade you Expectations to Appreciation
and the World Changes Instantly
Monday: (Strength Day) Part A: 1-RM Squat Clean followed by 5 rounds for time of Hang Power Cleans, Front Rack Lunges and Bar Facing Burpees. My suggestion would be NOT to go too light or else you might face a penalty 😱
Tuesday: It’s HALLOWEEN—Don’t forget to dress up! 👻 Today our theme is “Don’t Drop the Ball 🎃 “. This is a 30-minute partner AMRAP filled with wallballs, sit-up toss with ball, Ball Run and a burpee penalty. I can’t wait to see all the costume pics!
Wednesday: We start the […] Read more
You Don’t Get It
Monday: We start off the week with a little mobility training followed by 16-min AMRAP of Dips, Pull-ups, Squats and Running. 👣
Tuesday: (Strength Day) Part A: 1-RM Overhead Squat followed by a row sandwich filled with 5-rounds of more OH squats and doubles. ❤️
Wednesday: We have lots of fun things planned for today—it’s Chipper Wednesday! Movements you can expect to perform include some medium length runs, rope climbs, handstand push-ups, burpees, pistols and rowing.
Thursday: (Strength Day) I am really excited for today. We start with a 3-RM Deadlift build-up and end with the “Flight Simulator”. It’s going to be […] Read more
Create Healthy Habits not Restrictions!
Monday: Who’s ready for Cardio Monday?!? Hope you all said yes as we have a goodie in store for you to start the week. It’s a 1-mile run, 300-doubles and a 2K row. The good news is you choose how you break it up. 😎
Tuesday: (Strength Day) Part A: 1-RM Power Clean. Part B: An AMRAP ladder couplet of power cleans and box jumps— with a surprise ending!😼
Wednesday: Death by Wednesday:-) Wallball is the movement of choice. Once you have recovered from this we have some running, toes to bar, rowing and DB snatches.
Thursday: We start with a little Tabata this […] Read more