Are you FIT Enough to Save Your Own Life?

Are you FIT Enough to Save Your Own Life?

In today’s FITness world we typically deal with health and aesthetic goals.

I need to get off my blood pressure medication.
I have a family history of heart disease.
I want to lose 60lbs.
I’ll do ANYTHING for six pack abs!

All very good goals. All worthy accomplishments to drive towards. But what if there is more to being FIT?!?

Are you even FIT to save your own life??

In 1926, strong man and physical culture enthusiast Earle Liederman wrote a book called Endurance (LINK) In it, Liederman makes the case that everyone should be physically fit enough to save his own life in an […] Read more

5 Fit Tips to Add More Protein To Your Life …

5 Fit Tips to Add More Protein To Your Life …

Protein can be a very difficult thing to add to your diet especially if you are not prepared. It is also one of the most beneficial for your body. If you are feeling sluggish, having trouble losing weight, have low energy, feel fatigued, moody, soreness, and often sick this is the blog for you.

Here are the top 5 easiest ways to incorporate protein easily into your daily routine:

# Individual Protein Powder Packs – When you’re low in protein, your system knows it needs energy, and you crave foods that will give you fuel fast. Unfortunately, those foods cause more harm […] Read more

The Art of Jumping Rope

The Art of Jumping Rope

It looks so easy. It’s just a jump rope. All they are doing is passing the rope twice for every jump. SO WHY CAN’T I DO IT!!

Jumping rope is a tremendous conditioning tool that has been used for years to improve endurance and coordination. I have witnessed some pretty amazing things from people lifting tremendous amounts of weight, running like the wind and completing pull-ups until their arms falls off, but as soon as they pick up a jump rope, it’s like they have two left feet.

For many people, jumping rope was something of the past. You might be one […] Read more

The Doer’s and The Don’ters…

The Doer’s and The Don’ters…

There are 2 things that we have total control over to achieve anything and everything we want to reap out of life….

Our Attitude and Our Activity. 

They compliment each other. One feeds the other and take us to a level of excellence and world class living. They can also take from each other and deflate us down into a dark state of depression and inaction. Bottom line you need to feed and focus on both to determine where you life will go. You are where you are at today due to the history of every thought and every action you have […] Read more

CPM Fast Food Favorites With No Drive Thru Needed …

CPM Fast Food Favorites With No Drive Thru Needed …

No need to go thru your local drive thru, make these healthy recipes at home that taste just like your favorite fast food choices without all the negative side effects!

Here are my Top 5 fast foods recipe picks:

Avocado Burger – One of the most loved fast food treat from In and Out to Burger King, Five Guys etc are all famous for their delicious mouth watering burgers well now you can have the delicious taste and not wait in line to get it!

Chicken Fingers – From Kids to Adults of all ages, chicken fingers are one of the most […] Read more

Run vs Row

Run vs Row

I got asked the other day,  “Why when running is in the workout people can substitute rowing but not vice versa?” Obviously this is not really true…ok sometimes I am a stickler but it’s usually because people are picking what they are better at.

Rowing is an invaluable tool for runners. When you learn how to do it right, it lights up weaknesses you didn’t know you had. It helps find power in muscles they hadn’t used before and can be a great replacement for running when injuries surface.

So which provides a better overall workout?

Both running and rowing provide a great […] Read more

What if Your Routine is the Enemy?

What if Your Routine is the Enemy?

Routine is only the enemy when you continue to NOT evolve. Your routines will lead you to your future (as the quote mentions above). The problem with routines is that everything works but only for so long. Life is continuing to move forward if you aren’t willing to change with the times you could end up being frustrated with your lack of results.

Sioux Falls had a great opportunity a few weeks ago to listen to a very unconventional yet very successful entrepreneur, Jesse Itzler, at a YPN event. Even though he has a different ways of achieving in […] Read more

CPM Approved “Back to School Snacks” …

CPM Approved “Back to School Snacks” …

It’s hard to believe, but school is in session virtually everywhere.

It’s easy to get excited, but this time of year can be an adjustment period for both kids and parents. Not only classes, but just going from a ‘summer lifestyle’ to a ‘back-to-school mode,’ can present it’s challenges.

One could be making sure your kids have nutritious snacks during lunch, or during and after school day.

I stopped by the KDLT Studio with Simon Floss to try out some tasty treats to make sure your little ones stay happy and healthy!

CHECK OUT THE Segment here –> (LINK)

Tuesday’s Workout Is…

A: EMOTM 12
Odd: Deadlifts […] Read more

Catching your ZZZ’s

Catching your ZZZ’s

Diet, exercise and sleep are all important pieces to maintaining your health, but one has the edge as it affects nearly every essential function of our bodies.

Plenty of us view quality sleep as optional. Order a Venti ☕️ the next morning and you’re golden, right? Not really. The costs of sacrificing sleep are extremely high. In the short-term, mental functioning is impaired, our mood is negatively impacted, and our bodies don’t recover from injury as well.

Over the long-term, poor sleep is associated with impaired brain health, high blood pressure, weight gain and a decrease in the immune system’s power.

So how do […] Read more

“I Eat Pretty Well” … DO YOU???

“I Eat Pretty Well” … DO YOU???

“How is your nutrition?” – Me
“I eat pretty well” – Said by a lot of people

Your nutrition can be treated in 1 of 3 ways…

a. Objectively + Factually
b. Subjectively + Emotionally
c. And sometimes both at the same time

The more we deal with numbers and facts the more we can shift to the objective and realistic side. When we are vague and rely on how we are feeling, that can potentially lead us down a slippery emotional roller coaster state of mind.

Nutrition is a crazy thing. On the factual side we need to eat to live. We expend energy everyday. We must consume calories for that […] Read more

Why Do We Handstand ….

Why Do We Handstand ….

At CPMFITness you will see the word “Handstand” written on the “O” board often …

But Why?

Yes they are challenging, fun, and scary all at the same time but how do they help us with our sport of fitness?

Handstands help us achieve a better sense of balance and awareness. What we really achieve is strength in many physical aspects. We develop core strength, shoulder stability and  build strength in the hands and wrists.

Handstands also improve sense of balance and calms the brain which helps relieve stress. Circulation and blood flow also play a big role in the handstand. When you increase […] Read more

CPM Week of Workouts Aug 26 – Aug 30

CPM Week of Workouts Aug 26 – Aug 30

Monday: Row, Wallballs, Pull-ups, Box Jumps, HSPU, Push-ups, Tuck Jumps
Tuesday: Deck squat, HS hold, Bar Hang, KB Swings, Run, Thrusters, Pull-ups
Wednesday: SDLHP, Box Jumps, Doubles, Row
Thursday: Run, Farmer Carry, ManMakers, Rope Climb
Friday: Slamballs, Power Cleans, OH squats, Burpee Box Jumps, Run

The O-Board Says…

Part A. EMOM 10
Minute 1 – 40 sec ring row
Minute 2 – 40 sec Plate Grd to OH
Minute 3 – 40 sec Pistols (split squats)
Minute 4 – 40 Second Handstand Hold
Minute 5 – 5 Strict Chin-ups

Part B: 2 Rounds
Partners
AMRAP 3
30/27 Cal Row
30 Wall Balls
Max Pull-ups

AMRAP 3
30/27 Cal Row
30 Box Jumps 24/20
Max Handstand Push-ups

AMRAP 3
30/27 Cal Row
30 Push-ups
Max Tuck […] Read more

School is Back in Session

School is Back in Session

For most kids it’s an exciting time of year. In my household, we are 50/50 split. One is excited to see his friends, the other… well lets just say we officially have a high school teenage daughter. I get a little anxious this time of year. Most of the summer was spent traveling with our kid’s soccer and baseball teams, which were awesome, but I question if we spent enough family time together. And then BAM, school is ready to start and the calendars are filling up quickly with back-to-school physicals, extra-curricular activities and don’t forget about that three-ring circus […] Read more

Summer Season Strategies… the Cravings Struggle Can Be Real!…

Summer Season Strategies… the Cravings Struggle Can Be Real!…

Is Summer really almost over?!?! This week’s SSS is something that was a lightbulb moment for in my nutrition journey personally and maybe even more so professionally…

I used to believe a few things about people that could not stick with the Paleo (Keto/Mediterrean/Macro’s, etc…) diet when they began training with us. I believed they lacked the discipline, willpower, commitment to be successful. I came from the mindset that if others can do it why can’t you?!

Since I’ve became more knowledgeable about nutrition, about willpower, habits and cravings I have started to uncover more of the truth as to why we crave […] Read more

Get Your Best Run Yet CPM …

Get Your Best Run Yet CPM …

Many of you are participating in some sort of race (i.e 5k, 10k, 1/2 marathon, spartan etc ..)

Mobility and stretching is the key to keeping you feeling great doing what you love …

What if you could run more efficiently, be pain free, and actual feel better in your sport?

Wouldn’t you want to take 5 minutes a day to add to your routine?

Here are my top 5 favorite poses to keep you feeling great while you run!

#1 Down Dog – Runners experience shin splints, knee pain, foot problems, and tight IT bands. Down Dog helps lengthen and stretch your hamstrings, shoulders, and […] Read more

CPM Week of Workouts Aug 19 – Aug 23

CPM Week of Workouts Aug 19 – Aug 23

Monday: Step-ups, Row, Wall Balls, Farmer Carry
Tuesday: OH Squat, Burpee Fun!
Wednesday: Run/Row
Thursday: Strict Press, Push Press, T2B, Box Jumps
Friday: Row/Run, Thrusters, Double’s, Burpees, Sit-ups

The O-Board Says…

A. Partner AMRAP 10
P1 = 20 Wt Step Up’s (goblet DB/KB)
P2 = MAX meters on the Rower

B. Partner AMRAP 20
P1 = MAX Wall Balls
P2 = 100m Farmer Carry

[…] Read more

Strength in Numbers

Strength in Numbers

I had a great conversation the other day on why group classes are so valuable, even for the most disciplined. Group classes are more then the loud music, “Metcon” workouts and shouts of encouragement from your coaches. Working out with a crowd carries a plethora of intertwined benefits, here are a few.

Motivation

There is something about working out alongside others that gives you a boost to keep moving. Plus the variety that you find in a group class is an extra motivator that will keep your body guessing and your mind fresh.

Structure

Our time is valuable. A well-structured plan is key to […] Read more