Age is Not a Barrier

Age is Not a Barrier

I would love to introduce you to my client Tim Royse. He is 80-years young and believe me when I say, he is a true inspiration!❤️

Tim’s journey with fitness started at a very young age. He played football, basketball and ran track. He was one of the smallest kids on the playing field weighing in at 138-pounds. He went on to play one year of college football as a utility player.

Tim transitioned into adulthood doing the normal things like starting a family, becoming a dad and landing a job. It wasn’t until age 45 that fitness found its’ way back […] Read more

Shoulder Injuries: You could be next!

Shoulder Injuries: You could be next!

Barring an acute event (like falling on an outstretched arm), most shoulder injuries come from repeated, cumulative damage.

Hard Truth: Almost everyone is at risk for Shoulder Injuries.

The Subscapularis (LINK) tends to get plenty of stimulation in our “front-of-the-body-internal-rotation” happy gyms. This means it’s usually pretty tight and strong.

Combine this with things like:

desk work
driving
using a mouse/keyboard
stress (which often makes people tighten up their traps and hunch their shoulders)
sitting/standing in “hunchback” posture
lack of attention to the muscles you can’t see in the mirror

…and you have the perfect storm for shoulder pain.

Many people ignore the warning signs of shoulder trauma (such as pain […] Read more

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

Gratitude

Gratitude

My apologizes to those who are not quite ready but this weather ❄️(not the sunny skies you see in the picture) is making me jump ahead to the seasons of giving, which has lead me to reflection and gratitude.

How many of us wake-up each morning and immediately think or write down what we are thankful for? I bet not many of us…including myself. I fall in the trap of thinking about my to-do-list, how much sleep 😴I got and if my husband has started brewing my coffee. ☕️ 😁

We live in a society where everyone is trying to better themselves. […] Read more

Gym-Phobia: Overcoming Fear of Getting to the Gym…

Gym-Phobia: Overcoming Fear of Getting to the Gym…

The Struggle of ‘Gymtimidation’ is REAL…

To think you’re the only one who has a fear of starting at the gym would be a lie. They say the two most dreaded things are

Public Speaking
Taxes.

I say there is a 3rd… Getting to the Gym!

It’s OK if you feel that way. Most people too felt that way at one time.

You’re probably thinking, “How can anyone enjoy working out?” But I say it is possible to enjoy it. Whoa, did I use the words “enjoy” and “working out” in the same sentence? Yes, I did!

Before we get to being able to enjoy exercising, we first […] 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!

Ingredients:
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

Directions:
In a […] Read more

Finding Greatness

Finding Greatness

“You are the average of the five people you spend the most time with”…Jim Rohn

You hear it all the time, but until you actually follow those words, you’ll never realize how truly powerful it is. The people we surround ourselves with determine how we think, speak and act. They will LIFT you up or PULL you down.

So how do we find those people that will LIFT us up? It starts with YOU first.

Let go of judgment. The first step in recognizing talent is recognizing talent! You can only do this if you are able to put aside your own issues […] Read more

Success or Failure?? Which Do You Learn More From?

Success or Failure?? Which Do You Learn More From?

This question came up (again) in a conversation I had recently with a client..

Success or failure??

Which do you learn the most from? Most people will tell you that mistakes are what you learn from, but I learn more from my successes than I do my mistakes. If there’s a consistent mistake I make, it’s that I don’t learn from what just worked for me.

“If it ain’t broke….”

If I do something successfully, then I try something new… That sounds dumb. Stay focused on your successes and repeat them. Focus on where you’ve won, the meal prep for the week, making it […] 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

CPM Week of Workouts Oct 7 – Oct 11

CPM Week of Workouts Oct 7 – Oct 11

MONDAY: BB Lunges, Dips, Cleans, T2B, Front Squat, Burpees
TUESDAY: Run, Doubles, Lunges, Sit-ups, Squats, KB swings, Dips
WEDNESDAY: Run, Squats
THURSDAY: Press, Cal row, Pull-ups, Push-ups, KB swings
FRIDAY: Cal row, Run, Plate Snatch, Lunges, Doubles

The O-Board Says…

A. Every 90s for 5 sets
4 Rev BBell Lunges
6 Dips

B. “Highway to H-E-L-L”
Every 3 min for 5 Rounds
10 Hang Power Cleans
10 Toe to Bar
10 Front Squats
10 Burpees over Bar

[…] Read more

Fake Fitness

Fake Fitness

In a Fitness World filled with empty promises, lots of comparing, phony before and after pictures, challenges and free this and free that…Fake Fitness is EVERYWHERE! I like to say, “It’s attractive enough to be distractive enough!”

How often have you scrolled through your Instagram or Facebook feed and come across digitally altered photos of those perfectly shredded bodies. I bet it only takes a matter of seconds. People only show you what they want. Giving us this idea that perfection exists, when in reality it does not.

There are many things I like about social media but the one thing I […] Read more

The KING of All Core Exercises!

The KING of All Core Exercises!

The  overhead squat is the ultimate core exercise, and unrivaled in developing an effective athletic body. This functional gem trains for efficient transfer of energy from large to small body parts – from your fingers all the way down to your toes! For this reason it is an indispensable tool for developing speed, strength, power and a robust body. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and exploiting faults in squat posture, movement, and stability.

The overhead squat is all about TOTAL

Midline control… (i.e. CORE)
Stability
Balance

Believe it or not, the overhead squat is exceedingly simple! […] 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

CPM Week of Workouts Sept 30 – Oct 4

CPM Week of Workouts Sept 30 – Oct 4

Monday: Core work, Medball Cleans, Push-ups, Medball sit-ups, Run
Tuesday: OH Squat, Run
Wednesday: HS hold, Toes 2 Rings, Run/Row
Thursday: Cleans, Deadlifts, Box Jumps, Row for cals
Friday: Bench Press, Pull-ups, Pistols, Ball Slams

The O-Board Says…

A: “Tababta-ish” – 8min
20s work/10s rest
Supermans
MedBall Plank Hold

B: 25-20-15-10
Medball Cleans
Push-ups
Medball Sit-ups
*Run 200m after each round*

[…] Read more

Why You Need More Front Squats in Your Life

Why You Need More Front Squats in Your Life

If you have been #get2thegym this past month you may have noticed one of the programmer’s loves to front squat, LOL. Well that makes two of us! Of course I want to keep this peachy 🍑 butt for life, but there are many more reasons why you should be hitting front squats in your workouts.

Reason #1: Better Posture

Front squats hold the load in the front of the body, forcing the upper back to stay upright to enforce good posture. Strengthening these postural muscles, primarily the core, will train them to active during all your workouts and can help reduce risk […] Read more

How Well Are You Aging???

How Well Are You Aging???

Just how well are you aging??

Continuing on with my topic (Last Week) of “There is more to just being FIT” there has been a test/challenge floating around the past few years called the “Sitting-Rising Test”.

It seems a simple enough challenge: Sit down on the floor and get back up without the help of your hands or knees. Try it, though, and you might discover it’s not as easy as it sounds.

This “sitting-rising” exercise was designed to predict mortality in middle-aged and older people. The test was devised by a team led by Claudio Gil Araújo, a Brazilian physician and researcher in exercise […] 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

CPM Week of Workouts Sept 23 – Sept 27

CPM Week of Workouts Sept 23 – Sept 27

Monday: Press, Thrusters, Burpee Pull-ups, Row
Tuesday: Bench Press, Power Cleans, Push-ups, Squats
Wednesday: Doubles, Sit-ups, Run, HS hold
Thursday: Front Squats, Waiter Walk, Ball slams, Toe Taps, Burpees
Friday: DB Snatches, Box Jumps, Sit-ups, OH Walking Lunges, Run/Row

The O Board Says…

A. Strict Press
5-3-1-1-1
B. For Time:
21-15-9 Thrusters
12-9-6 Burpee Pull-ups (or BMU)

C. Cash Out = 1K Row (800m Run)

[…] Read more

Why Sumo?

Why Sumo?

The deadlift is considered the ultimate test of overall body strength. It’s a combination of a push with the legs and a pull the upper body. It produces STRONG people, keeps you fit and enhances your flexibility.

Two popular deadlift variations are the conventional and the sumo. Conventional is what we do most often at CPM. It’s a great opportunity to lift some heavy $#*! and work on our derrieres🍑. So what about the sumo deadlift? What are the unique benefits of this besides that crazy looking sumo stance 😜.

Real Life Movements

Nearly every real-life movement in which we are asked to […] Read more