Coaches Spotlight – Lisa Zahn

Coaches Spotlight – Lisa Zahn

All the simplest ways to excel with your FITness and Health and help others around you…

Practice what you Preach
Get Family and Friends around you to buy in to “the Lifestyle”
Have a thirst for knowledge and passion for more

All of these things Lisa Zahn has incorporated into her life.

Now I never said it was easy… But I will say it is worth it.

Enjoy our conversation and get to know Coach Lisa a little more.

Introduce yourself (who is Lisa Zahn in a nutshell) and how long you have been with us.

39 years old, married, mother of 2. Working full time in […] Read more

Why We Bench @ CPM …

Why We Bench @ CPM …

The Power of the Bench Press

Today we bench pressed … but the question some of you maybe asking is Why?

The bench press is a classic exercise, and it’s one of the best lifts you can do for you upper body.

Here are the top reasons to Feel Great about Bench Pressing today:

1. It Builds Muscle Mass which burns fat Yeah!. The bench press is a fantastic exercise for increasing muscle growth and adding some real mass to your frame. When used with the workouts, the bench press is one of the most effective upper body muscle builders out there.

2. Increase Push Strength. […] Read more

CPM Lingo; Part 3 (Nicknames and Alter Ego’s)

CPM Lingo; Part 3 (Nicknames and Alter Ego’s)

If you’ve been a member for a while now you may have noticed some unusual names on the white (orange/blue) board at the gym. Well just in case you don’t know why.. I’d like to answer your questions or concerns that you may have about it… In short, I’m BIG on giving Nicknames and having Alter Ego’s at the gym….

Why?

Alter Ego according to Wikipedia:

An alter-ego (Latin, “the other I”) is a second self, a second personality or persona within a person, who is often oblivious to the persona’s actions. It was coined in the early nineteenth century when dissociative identity […] Read more

Chasing Perfection

Chasing Perfection

So I have a little confession. I had a major meltdown last week prior to going on our mini vacation. Why…because I stopped believing in myself. I let evil in and pushed aside my happiness for wanting to be perfect.

We all have goals, a feeling of how things SHOULD be in our life. Standards are set day in and day out by the media, our family and the judgment of others that are NOT REAL.

Self-doubt starts flowing in, builds-up and gains momentum.

“I can’t do this.”

“I am not good enough.”

“What if I fail?”

“I […] Read more

Coaches Spotlight – Missy Bass #bassUp

Coaches Spotlight – Missy Bass #bassUp

Missy is known around the gym as, BassUp. It is a nickname that really embodies the kind of person she is from the inside-out. She is just as strong mentally as she is physcially. As you will read she has gone through some life altering events over the last couple years but is back and determined to help and serve others for the good.

3 things I know about Missy Bass…

Strong
Determined
Passionate

Enjoy our conversation!

Introduce yourself and how long you have been with us?

FAITH, PRAYER. FAMILY. FRIENDS. COMMUNITY. Those 5 words sum up what’s most important to me. Without them my family would […] Read more

Why We Front Squat CPM … and A Very Special Happy Birthday!

Why We Front Squat CPM … and A Very Special Happy Birthday!

First I must wish our very own Emily Plucker a Happy Happy Birthday!

She is such a huge part of the CPM Family and we couldn’t be more thankful for her birth!

So if you get a chance to see her this week feel free to bring in nothing bundt cakes, caribou coffee, or anything from scheels!

Happy Birthday friend!

The world became a better place the day you were born! Hope you get lots of celebration, and joy on your day!

Now to The Front Squat…..

If you have been #get2thegym then you have noticed we have been front squatting […] Read more

Gym-Phobia Part Deux…

Gym-Phobia Part Deux…

Building off of last week’s post…. I had a few more points to cover. Enjoy!!

6. Celebrate success each day.

Winning isn’t everything. You hear me?!?! Winning isn’t everything. A good day only needs 1 of 3 things to happen (Success, Setback, Lesson Learned). Regardless of how great or poor you might feel the day went, there is always something that was awesome. Always end the day reflecting on those 3 outcomes. You can take some awesome away from any of them.

7. Block your time in your calendar for your FITness.

I written about this before (Confidence is KING)… Fearful people don’t trust themselves. Confident […] Read more

Frustrated with You?

Frustrated with You?

I was looking through some old blogs to get some inspiration about what to write about this week and I can across one that hit close to home. What do you when you get frustrated with YOU?

Frustration winds you up and can suck the energy right out of you. It can be a major distraction that ends up stealing your valuable TIME!
So what happens when we are stuck in a rut? How do we crawl out of it?

Take Care of Yourself

Start by doing a quick assessment of how well you have been taking care of yourself. Have you been eating […] Read more

Coaches Spotlight – BABS

Coaches Spotlight – BABS

When I think of Babs I think of the word, “Powerhouse!”. She packs a strong body, BIG voice, lots of fun to be around and is as sweet as they come. When you find a coach that practices what they preach and have a passion for helping others, you have found a winner!

Introduce yourself and how long you have been with us?

I enjoy challenging myself with heavy weight (hitting PR’s) but then also with workouts that are mentally challenging to me (ie cardio heavy workouts). I joined in 2014 and have been coaching since 2016????

What is your favorite part about […] Read more

It’s a “Bear” of a Workout

It’s a “Bear” of a Workout

The Bear Complex is an intense barbell complex that can be used to help build strength and conditioning.

The Bear Complex consists of 5 barbell exercises Power Clean, Front Squat, Push Press, Back Squat,Push Press. Perform back to back without resting. Each exercise flows into the next.

You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of […] 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 and taxes. I say there’s a third — 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 […] Read more

Live Happy but Strive for Fulfillment

Live Happy but Strive for Fulfillment

I have always been taught to strive for a career that I love. Finding that something that I am passionate about, that gives me purpose and in return I would be happy. Well, I did it and yet there are days I continue to struggle.

I realize that we cannot be 100% all the time. At some point, discomfort invites itself. We are going to have bad days, days we feel tired or days we question if we will ever achieve X, Y or Z. This is ok. It’s normal.

We did not evolve to be content. We evolved to strive, to […] Read more

Coaches Spotlight – Lisa Thruston

Coaches Spotlight – Lisa Thruston

Lisa has a long fruitful history with CPM…

Helping Herself = Physical Transformation
Helping Others = Yoga and FITness Coach
Following Her Passion = Giving up her day job to follow her passion in building a career in the Health and FITness Industry

You are growing or you are dying and Lisa is constantly challenging and push herself to success in all areas of her life.

Enjoy our conversation!

Introduce yourself and how long you have been with us?

I am a former runner and exercise avoider, who has learned to love exercise and weights and challenge my ideas of not being athletic. I have found my […] Read more

Why We Farmer Carry at CPM

Why We Farmer Carry at CPM

The Farmer’s Carry is about as simple as an exercise can get. I said simple, not easy!

Here are some reasons why every athlete should perform farmer’s walks with a variety of loads, objects, distances, and time.

Strengthens Grip

2. You Gain Muscle Which Burns Fat

3. Increase Postural Strength

4. Enhance Core Stability

5. Maintain and Attain Shoulder Health

The Farmer’s Carry activates nearly every muscle group (hence why I like it) So Basically you get the most bang for your buck!

As a result, your […] Read more

CPM Week of Workouts March 4 – March 8

CPM Week of Workouts March 4 – March 8

Monday: Burpee Pull-ups, KB Clean and Jerks, HSPU, Doubles…followed by DB Snatch, KB cleans, T2B, Wallballs
Tuesday: Core work, Row, Run, Farmer Carry, Lunges, Bear Crawl
Wednesday: Power Clean, Pull-ups, Thrusters, and Cal row
Thursday: Front Squat, Run, Slam balls, Wall Walks
Friday: Run, KB Swings, Farmer Carry, Waiter Walk, Box Jumps, Lunges, Burpees, Run/Row

The O-Board Says…

2rds
25 Burpee Pullup
8 KB Clean and Jerks
15 HSPU or 1 min HS Hold
75 Double Under’s

Rest 3 minutes

2rds
28 Alt. DB Snatch
12 KB Squat cleans
20 Toe to Bar
30 Wallball

[…] Read more

You Gotta Earn It!

You Gotta Earn It!

Chris and I had a good discussion a while back about clients / kids who want to lift weights but are overweight, lack mobility or missing something they need to properly execute lifts. I’m mainly talking about a barbell here.

The Olympic lifts are the sexy lifts. The clean, the snatch… once you get started with them, you want to do them all of the time! Also popular are the bench, squat, deadlift, press. Let’s be honest, it’s easier to walk into a gym and start back squatting (with a 1/4 squat) than it is to run a mile. Don’t get […] Read more

Nutrition on the Move

Nutrition on the Move

As my client is getting ready to head to Antarctica to complete his bucket list of running a ½ marathon on all seven continents, I got thinking of all the challenges and careful planning required to making his trip successful. From the disruptions and distractions of a new environment, changes in schedule and time zones and exposure to different foods, nutrition can take a hit.

So what are some strategies to minimize the impact of travel on nutrition?

Plan Ahead

No matter the length of your trip, if you want to eat well while you are away, you need to do your research.

Familiarize […] Read more

Coaches Spotlight – Shelly Lane aka Red

Shelly is the queen of no excuses and constant consistency. With a full time career, being wife, mother of 3, Godmother of 4;-) She has battled through injuries and no matter what is committed to her health eating and FIT lifestyle.

Not only that she has a passion for helping others and finding out where each individual is at to get the most out of them. I personally couldn’t be happier that Shelly is apart of our team. Enjoy our conversation.

Introduce yourself and how long you have been with us?

I am married to my husband Scott, together we have 3 beautiful […] Read more