Avoid The Christmas Chaos CPM …

Avoid The Christmas Chaos CPM …

It is very easy with the chaos around us to loose site on what is important.

They always say that in order to succeed and take things in your life to the next level one must be thankful for the things you have already been blessed with in your life.

The things that come to my mind is:

FAITH – Everything we do or receive comes from the power from the Lord. Life is a wonderful filled with up’s and down’s that make everything you do worth it. Having faith in GOD makes anything possible. And it is a wonderful relationship to have.

FAMILY […] Read more

CPM Week of Workouts: Dec 11 – Dec 15

A good workout is a great way to clear mind your mind.

 

Ready for another great week of workouts CPM!!

 

Monday: Start your day off with a build up of TGU (Turkish Get Ups). Then we have a row for cals, dips, and more TGU’s.

Tuesday:  Another hero workout – “Tiff”.  Run/row, followed by C2B pullups, hang squat cleans and push press.

Wednesday: Get your grip ready!! We have a bar hang with a run/row and pushups.  Great finisher of squats, KB swings, step-ups, and v-ups.

Thursday:  Strength Day! Part A Deadlift 1 RM. Part B, farmer carry, box jumps, toe 2 bell, doubles and […] Read more

Gym Rat Chit Chat – Marin Bortnem (The Mayor of CPM)

Gym Rat Chit Chat – Marin Bortnem (The Mayor of CPM)

Episode 1

Welcome to my first episode of Gym Rat Chit Chat! This week I had the opportunity to sit down with Marin Bortnem. Marin has been at CPM for 4 years… that’s right 4 years! Amazing. She is by far one of the funniest people at the gym and the most fun to workout with.

In this episode, I asked Marin

what keeps her coming to the gym
questions about her super fun home life where she is greatly outnumbered by the male species
what makes her mad at the gym
what gets her excited at CPM
and last but […] Read more

The Mod Squad – Yoga Gear

The Mod Squad – Yoga Gear

How many different types of yoga mats can there be?

Any new sport often involves new gear and yoga isn’t any different.  Most yoga studios will have mats available for you to use, but if you don’t want to be on top of mat that everyone has been sweating on, then purchasing your own yoga mat is a must.  There are a wide variety of yoga mats out there and largely what you get will be based on personal preference.  Do you want a lot of cushion or very little.  Does the mat have enough grip to keep you from sliding off once […] Read more

CPM Lingo; Part 2 (Rosetta Stone)

CPM Lingo; Part 2 (Rosetta Stone)

Building off last week’s post of CPM Lingo (Terms and Phrases) I’d like to introduce Part 2 of our CPM Lingo involving what you will see on the board everyday.

As most of you are now aware, we have changed our introductory process with new clients by starting with Personal Training 1st before graduating them into group classes. While personal training does help improve quality by ensuring people aren’t Cleaning or Snatching for the 2nd time in their lives in their first group class…

Let’s be honest…

We teach our clients a boatload of movements! And even after 20 sessions, many people are still […] Read more

Start Your Goal Setting Today Don’t Wait to the New Year …

Start Your Goal Setting Today Don’t Wait to the New Year …

Why wait for the New Year to accomplish all your resolutions ??

Why not start now and get a head start and be in a great routine when everyone else is scrambling to make it happen in 2018.

45% of Americans make New Year’s Resolutions, so thats roughly 77.5 million Americans making their resolutions. The shocker is only 8% are actually successful at achieving them.

However, you can be part of the 8% whose lives are improved because they chose to start on a positive new path early.

Here are some great tips on how to get a head start and create a positive […] Read more

CPM Week of Workouts: Dec 4  – Dec 8

CPM Week of Workouts: Dec 4 – Dec 8

Success doesn’t come from what you do occasionally. It comes from what you do consistently.

 

Monday:  We get started with a little row/run, plank and mountain climbers.  Part B has more rowing with shoulder 2 overhead, evil wheels, and finishing up with KB swings.

Tuesday: Get ready to get that heart rate up! We have double unders, pull-ups, squats and SPRINTS!

Wednesday:  Lots of barbell with a little bit of burpees.  Get ready to Beat dat Clock in Part B with 4 minute rounds of running and DT (deadlifts, hang power cleans and push jerk). This will be fun!!

Thursday:  Part A we are […] Read more

Introducing…..

Introducing…..

Gym Rat Chit Chat!

A few weeks ago I revealed to you that November would be my last month of blogging at CPM for a while. Well, plans have changed and guess what…. I’m still blogging! So I decided to switch things up a bit. Starting next week, my blog will be called Gym Rat Chit Chat. I will be highlighting a current CPM member or coach. The interviews have already begun and I’m super excited. Don’t be surprised if I hit you up to sit down with me. It only takes 10 minutes. OR if you […] Read more

Top 5 Fitness Gifts for 2017 …

Top 5 Fitness Gifts for 2017 …

Christmas is 27 days away, and I am always looking for the perfect gift that keeps on giving!

Here are my top 5 favorite fitness gifts to give to your friends, loved ones, co-workers etc …

#1 Apple Watch Series 3 Nike Edition – With features like built-in GPS and altimeter, Apple Watch Nike+ is designed to help you take your run to the next level. You can even pair your watch wirelessly with compatible gym equipment. Automatically sync your playlists for more motivation. And because Apple Watch Nike+ is swimproof, you can take a post-run dip in the pool

#2 Sol Republic Wireless […] Read more

CPM Lingo; Part 1 (Terms and Phrases)

CPM Lingo; Part 1 (Terms and Phrases)

What is that??
AMRAP, EMOTM, STO, Pistol, RX, Chipper…

What did you say??
Double Bang? Spousing? Cherry Picker? the Fist? FNL?

Part of the power of our community is the terminology, acronyms, nicknames and overall lingo we use at the gym(s). It’s cool to have our own language, inside jokes and different ways of communicating with each other inside the walls of the “box”:)

However for a new person (#rookies) it can be imitating, confusing, isolate them or even demotivating:-O

Consider the list below the cliff notes to understanding the lingo we use and why we use it. Enjoy!

AM I MISSING ANYTHING?? Please […] Read more

Don’t Sweat the Small Stuff CPM …

Don’t Sweat the Small Stuff CPM …

Here is a list of challenges we face which, if you give up on them, will make your life a lot easier and much, much happier. We hold on to so many things that cause us a great deal of pain, stress and suffering – and instead of letting them all go, instead of allowing ourselves to be stress free and happy – we cling on to them.

Now is your change to stop sweating the small stuff and start focusing on the things in life that really matter and make a big impact. Starting today we will give up on […] Read more

CPM Week of Workouts: Nov 27 – Dec 1

CPM Week of Workouts: Nov 27 – Dec 1

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

The Day After….

The Day After….

The Damage Has Been Done  ?

What can I say? Thanksgiving was amazing. I ate lots of yummy food, I sat around a lot and I tried to avoid any unnecessary activity. It was FANTASTIC! Working out this morning was good. Needed that. But burning 500 calories, really doesn’t make up for eating 5000. Or does it?? ?

So what do I do now? Time to kick things into gear by getting back to the gym tomorrow! I know, I know….it’s Black Friday. If you are out shopping at insane hours of the day, I will […] Read more

Thanksgiving Tips for Time

Thanksgiving Tips for Time

Tomorrow is the day .. It is Thanksgiving and while most people already have their turkeys in the oven sides prepped and ready to bake and pies done ready to serve; You have nothing and are scrambling to put something together.

Well have no fear, Fit Chic is here …

Here are some great Thanksgiving Recipes in a pinch that will keep you the life of the party without anyone knowing how long it did take.

#1 Butternut Squash Soup

Ingredients
2 cloves of minced garlic
 medium chopped yellow onion
2 T grass fed butter or ghee
6 cups butternut squash ( I used frozen pre cut squash)
15 oz […] Read more

Behind the Scenes @CPMFITness

Behind the Scenes @CPMFITness

Last week I had the pleasure to sit down with a SDSU student in a FITness Facility Management Class. It is always great to have the opportunity to get interviewed when you are always the interviewer. These kinds of sit down’s are great for me to get an outside perspective on how we are doing our job to find any opportunities for growth or if we are missing anything.

I thought it would be great to share the questions and (actual) answers I gave to take a “behind the scenes” look on how we operate, if things have changed and where […] Read more

CPM’s Thanksgiving Tips and Tricks…

CPM’s Thanksgiving Tips and Tricks…

It is the infamous day where we gather around the table with family and friends and partake in some delicious delicacies. We then watch football, go to movies, play games, etc… all while usually consuming more yummy treats … By the time you hit the pillow you feel like one big stuffed turkey!

Here are 5 simple tips to stay on track and not over indulge this Turkey day…..

1. Eat a Good Healthy Breakfast – Many of us do not eat as we want to “Save up for dinner”. This is a big mistake, as you will then gorge on the bad […] Read more

CPM Week of Workouts: Nov 20 – 24

CPM Week of Workouts: Nov 20 – 24

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

Throwback Thursday – Gym Hair!

Throwback Thursday – Gym Hair!

Out of Control Gym Hair!

I wanted to repost a fun blog this week. We see some pretty crazy hairstyles at CPM. Most of the craziness comes from a big double under day or perhaps box jumps. At least that’s when my hair gets the craziest. I’ve even see a couple guys (ok, 2 guys) sport headbands this summer. Is this a new trend? It is. Should you be doing it? Depends. Will I recommend it to my husband? Probably not.

Headbands

Headbands are awesome at the gym. They keep the sweat out of your eyes, hold […] Read more

The Mod Squad – Good Foundations

The Mod Squad – Good Foundations

Let’s talk feet…

Now I know that sometimes feet can cause a major ewww factor for some people but power through this because the end result will be worth it.  Today we are talking about two of our most important appendages and some ways we can start to treat them right.  We don’t always put as much focus on our feet in yoga as we probably do on our other body parts, but there is definitely more we can do to help these guys out!

I have had a couple of people ask me recently for yoga moves to help sore feet […] Read more

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

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

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 everyday to a workout last week, reaching for water vs. a soda…and then […] Read more