CPM Gifts Under $25 ….

CPM Gifts Under $25 ….

If you’re shopping for the fitness buff this year, I’ve got good news. You can give some great fitness gifts without breaking the bank. It can be hard to find gifts for everyone on your list, but it’s definitely a lot simpler when you have these trusty go to’s. The following list includes affordable items that will make your love one healthy and happy.

Here are my top 5 Fit Chic Picks for 2018
Jump Rope – It is the perfect gift that will keep on giving. It is a great workout tool that doesn’t take up a lot of space but gives […] Read more

CPM Week of Workouts Dec 17 – Dec 21

Stay positive, work hard, and make it happen!

Monday: Back Squat, Plank/HS hold, row
Tuesday: Push-ups & KB Windmills, Cal row, DB Thrusters, Power Cleans
Wednesday: KB swings then Farmer Carry, Lunges, Wall Balls, T2B
Thursday: Pull-ups, Box jumps, push-ups
Friday: Core work, Goblet squats, Evil wheels, KB SDLHP, Burpees, Cal row

The O-Board Says…

Part A. Back Squat
5-5-5-5-5

Part B. AMRAP 15min
5 Back Squat
45 sec plank/HS hold
250m Row

[…] Read more

Why Are You Here Today?

Why Are You Here Today?

I came across an article the other day that stuck with me. It asked… Why Are You Here Today? Don’t worry, I’m not getting all sappy on you. The question was in relation to the gym. Why are you working out today? Everyone has different “whys” that get them to the gym and I think it’s good for all of us to remember that everyone’s reason is different. Check out this list:

To Train: Lift heavy. Push the cardio. Challenge yourself. Forget the clock. Get better.
To Practice: Focus on form and technique. No compromises. No clock, no PR’s. Move well. Repeat.
To […] Read more

Christmas Treats?

Christmas Treats?

I have a confession. I love Christmas treats!🙋🏽🍪😬 I am not talking about the low fat, Paleo or Keto kind. I am talking about the real deal. The ones filled with real sugar and butter; the ones that most nutrition experts would tell you to avoid.

Life is not always about eating good foods and avoiding the bad ones. There is no special trophy🏆for being 100% compliant. Food can mean a lot of different things to people. It can be used for fuel, as a reward/punishment or a way to connect with people i.e. Food can also tell a story 📖. […] Read more

How We are Different from Other Gyms (part 2)

How We are Different from Other Gyms (part 2)

In last week’s post (LINK) I discussed the options available for someone looking for FITness. Listing out the pro’s and con’s of each the Globo Gym, Personal Training Studio and Group Exercise.

Personal Training is great and personalized but can be too expensive for a long term solution.
Group Exercise can be awesome with the intensity and community of friends it provides. But it can only really serve your general needs. As I mentioned earlier, every physical body is unique and for a lot of folks have personal needs they miss out.
At CPMFITness we are bring together the best of both worlds. […] Read more

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

CPM Week of Workouts Dec 10 – Dec 14

CPM Week of Workouts Dec 10 – Dec 14

If it doesn’t challenge you, it won’t change you.

Monday: Front Squats, Burpees, Run/Row
Tuesday: T2B, Run, DB Push Press, Ring Row, DB Split Squat, DB Push-up
Wednesday: Power Cleans, Run/Row, HS hold, Dips, KB swings, G2O
Thursday: Row, Slam Balls, HSPU, Doubles
Friday: Deadlift, DB Clean, Box Jumps

The O-Board Says…

A. Front Squat
Every 90 sec
5-5-3-3-1-1

B. AMRAP 18 min
3 Front Squats
12 Burpee over Bar
300m Run/Row

[…] Read more

Spot Training

Spot Training

The most common question I have been asked lately goes something like this….

How do I get rid of my love handles?
How do I work my outer thighs?
How do I get a 6 pack?

While these questions are different, they are actually the same. People want to lose weight in a specific area. I remember the days of wishing my thighs were smaller or that I had the tiny little butt that some of my friends had. The truth is everyone is built different and while you can work to improve the appearance of your body, it’s very difficult to “spot train.”

My […] Read more

Look Backwards to Move Forward

Look Backwards to Move Forward

Your past choices have created your waistline, bank 💰balance, relationship status, the success or failure of your business/career/job, etc. If you want to change the direction of your life, it starts by making different choices and then acting on those choices.

Every December Millions of Americans are waiting and thinking 🤔 about what they are going to do for the upcoming year. We tend to always look forward and want a different result but continue to act the same way we always have.

What if this December (now) you decided to solve it backwards?!?

Look back at this past year. Knowing what you […] Read more

How We’re Different than the other Gyms in 2019…

How We’re Different than the other Gyms in 2019…

Welcome to the “Super Bowl” Time of the year for FITness. As we close out 2018 the ole’ New Resolutions will start to become the Top topic of conversation. And with more and more gyms/group exercise facilities opening up its time for me to describe to you why CPMFITness is different.

Generally, a gym experience comes in one of 3 forms:

1. Globo gym: This is the big box, community center style of gym. Generally, you pay between $20 & $100 a month for the use of the equipment and you can workout on your own time and at your own leisure.
2. […] 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

CPM Week of Workouts Dec 3 – Dec 7

CPM Week of Workouts Dec 3 – Dec 7

Make it a December to remember….

Monday: Plank, Double Unders, Rowing
Tuesday: Thrusters, Running, HR Push-Ups, KB SDLHP, Wall Balls, Russian Twists
Wednesday: Plank, Ring Dips, Bar Hang and Wtd Step-Ups, Burpees, DB? and Row for Cals
Thursday: Snatch, Box Jump, Run/Row
Friday: Row, RC, Push-ups, KB swings, air squats

The O-Board Says…

Part A. EMOTM 8min
Odd: 45 sec Plank Hold
Even: 25 Double Unders

Part B. 23.5min for Meters (partners use 1 rower)
P1 row 500m
P2 rest

[…] Read more

Memories of a Rowing Challenge Past

Memories of a Rowing Challenge Past

Watching CPM members participate in the rowing challenge this year brings me back to 2013. It was my first year at CPM and in your first year at a new gym you participate in EVERYTHING! Rowing challenge? Bring it on! 50,000 OR 100,000 OR 200,000 meters? 200,000 of course! Coming from years of long distance running, I figured sitting on a rower for hours on end was going to be no big deal.

Rowing the meters (even for the 200,000) isn’t that bad as long as you show up early for class and stay late. No time for chit chat unless […] Read more

Holiday Motivation

Holiday Motivation

One down, a few more to go! I really do love the holiday season🎄 – from the goodies to family time, jamming out to Christmas music 🎶and keeping up with old traditions, there seems to be something for everyone to enjoy. But it’s also a time where we start to slack off from our typical routines leading to muscle loss👎🏽, weight gain and poor decision-making.

So how does one stay on track throughout the holiday season?
#1 Schedule Your Workouts

Each Sunday I sit down and plan out my week. I make my workouts a priority. Whether it’s a class, a solo […] Read more

Let’s Get Your Rowing 🚣🏻‍♀️ in Order

Let’s Get Your Rowing 🚣🏻‍♀️ in Order

If you haven’t noticed quite a few of the CPM’ers are taking a deep dive into the rower until Xmas eve with the Concept 2 Holiday Challenge.

Why?

Because the C2 rower is a terrific developer of aerobic capacity! One of the biggest questions I’ve gotten over the last 17 years as a trainer is “What is the best piece of cardio?” I’ve always answered “the Rower!” Simply the way it involves your arms, legs and core it is hard to find a better tool for conditioning and power. And with great power comes great responsibility.

Consider this the official […] 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!

Ingredients:

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

CPM Week of Workouts Nov 26 – Nov 30

CPM Week of Workouts Nov 26 – Nov 30

You are what you do, not what you say you’ll do…

Monday: Deadlifts, Toes2Bar, Rowing

Tuesday: Running, KB Swings, Wallballs, Box Jumps, Sit-ups, Push-ups.

Wednesday: KB Suitcase carry, KB Thruster, KB Snatch

Thursday: Knee2Elbow, Plate Ground2OH, Lateral Hop, Farmer Carry, Doubles.

Friday: Clean & Jerks, Cindy, Running.

 

The O-Board Says…

Part A. 2RM deadlift

B. Every 90 seconds for 15 minutes:
odd rounds – 2 deadlifts + 10 Toe to bar
even rounds – 200m Row

[…] Read more

I Am Thankful

I Am Thankful

I have a lot to be thankful for. Even when we are sick, stressed, poor or lonely, we can still find things for which we are thankful. I was training a group of girls the other day and they were complaining about me “making” them run. I asked them if they knew kids that were unable to walk. Of course they did. I told them to be thankful for their ability to run and even to be thankful for coaches who want them to be healthy. It’s all about perspective.

Here is my list of things for which I am thankful…

My […] Read more

Enjoy Thanksgiving without Guilt

Enjoy Thanksgiving without Guilt

Thanksgiving is one of my favorite holidays. Actually I love any excuse for family time. It fills my cup!! But for many people, the holiday comes with food-related anxiety, guilt and that uncomfortable, tryptophan coma that can last for hours, sometimes days.

Here are some tips to enjoy the holiday this year instead of wasting your time with feelings that won’t fill your cup.

1. Start out your day with a simple breakfast (Protein, fiber, healthy fats). Starving yourself for that big meal only gives you low blood sugar and you will end up binging.

2. Relax. Breathe. And get your mindset ready […] Read more

Get off the Couch and….

Get off the Couch and….

When talking about mobility we need to ask ourselves 2 questions…

Do I have the range of motion required to do the things a human is supposed to be able to do?
Do I have the motor control or technique to control that range of motion?

But let’s face it ‘stretching’ is the most fun part of getting healthy, fit, strong and pain free. So let’s find mobility exercises that give us the…

a. Most bang for our buck #effective
b. It must be simple #notEasy
c. Be accessible for us to do it anywhere #convenience

Consider the couch stretch one of those […] Read more