Is There a Best Time of the Day to Workout?

Is There a Best Time of the Day to Workout?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive.

With the season shifting from Winter to Spring and the cold becoming warm…The kids getting out of school… And the sun rising a lot earlier in the morning… We always see a shift in the attendance of classes. […] Read more

An Eggcellent Pancake Casserole …

An Eggcellent Pancake Casserole …

Sunday’s are my day for creation in the kitchen … Two of the best sunday treats are eggs and pancakes!

So why not combine the two to make a delicious crockpot dish that you can continue to enjoy thru the week.

It takes about 5 -10 minutes to make and will be done in 4 hours. I cooked mine the night before and kept it warming overnight and it tasted great. You could also put it in the fridge and reheat in the morning.

Ingredients: 

1 cup Paleo or Gluten Free pancake mix

1/2 cup water

1/2 vanilla coconut creamer or nut milk 

1/3 cup of melted coconut oil

1 tsp of vanilla […] Read more

The Great Fitness Gap

The Great Fitness Gap

Getting Ahead

I was listening to a podcast the other day and something they said really stuck with me…

The older we get, the further we separate ourselves from the rest of our generation if we resistance train.

BOOM! It hit me! They are so right. Have you ever noticed the really fit older guys and gals in the gym? Are they skinny marathoners? Nope. They are the ones who lift weights. They look strong, they move well and they stand out from the rest. People need to lift weights and resistance train. Why women are afraid of getting bulky is beyond me. […] Read more

How to Pick the Best Gym in Your City…

How to Pick the Best Gym in Your City…

Gyms aren’t like McDonald’s, where a Big Mac tastes almost the same in Seattle and New York as it does in London or Beijing.

Gyms aren’t created equal, meaning the products, services and coaching they offer vary from state to state, city to city, and box to box.

So how do you know how to find a good gym?

Here are 7 things to look for when selecting the right gym:

“WHAT IS THEIR INTAKE PROCESS?”

One of the biggest differences between gyms is how they bring new members into their community.

Some throw you right into group classes on Day 1, others put you through […] Read more

What’s Your Why?

What’s Your Why?

Chris and I have been talking a lot about finding the “why” behind our clients. What do I mean by this? The easiest example is “why does someone want to join CPM?” They want to lose weight…. why? They want to feel better about themselves… why? They want to get their nutrition in check… why? The answers aren’t as obvious as one might think.

We are all driven (or not driven) by something or some things that have happened in our life. If you want to lose weight, what caused you to gain the weight? Do you believe losing the weight […] Read more

Getting to the CORE (values) of CPMFITness….

Getting to the CORE (values) of CPMFITness….

With Sunshine and Spring finally arriving in Sioux Falls they are lots of talk around town about exercising and finding the right gym for it.

I’ve heard there are 74 gyms in Sioux Falls and the surrounding area. So with Health and FITness is on the mind of most everyone this time of the year… Why would someone choose CPMFITness over another gym?

What makes us so different vs. the 73 other gyms around town? Check out our 10 Core Values we have for our coaches…

1️⃣Attitude isn’t everything but it definitely is the 1st thing.

2️⃣Listen more than we talk.

3️⃣Room for improvement, […] Read more

CPMFITness Kids Coming This Summer!

Announcing our summer kids program!

Dates: Tuesdays and Thursdays from July 10th – August 2nd
Cost: $120 per child; $100 for each additional child

CPM Kids (ages 5-8): 1:15 pm – 2 pm
CPM Kids class builds on the foundation of FUN. The skills taught will include foundational and auxiliary movements to accommodate the developing abilities of kids in grades K-3. The goal of CPM Kids is to develop and improve general physical fitness in order to prepare kids to be safe in life and sport as well as create a lifelong love of health and physical fitness. The focus of the kids program […] Read more

The Benefits of Static Holds in Workouts and in Life ….

Thursday we will be doing a workout that consists of all static holding for different positions ..

Handstands
Squat
Hollow Hold
Bar Hang

Why did I program this you ask?

Well you all know I am the “Why” Girl so here is your answer …

Static exercises, also known as “Isometrics”, are a form of exercise where the body performs little to no movement while contracting its muscles.
Key benefits of static training are:

1. Increased muscular endurance – Static training is very taxing on your CNS (Central Nervous System). This occurs very quickly while performing static holds. Which is why you notice that you […] Read more

Carbs Can Work For You…

Carbs Can Work For You…

Overconsume carbohydrates, and you could incur unwanted weight gain, blood sugar issues, and a long list of chronic diseases.

Eat too little, and you could experience hormonal imbalance, weight loss resistance, and major drops in athletic performance.

To add to this conundrum, what is one person’s high carb can be another’s too low carb – making mainstream “general” intake recommendations entirely inadequate.

While both sides of the coin project carbohydrates in an unpleasant light, rest assured – your right carb does exist, and eating the appropriate amount of this macronutrient can help you achieve health, longevity, and natural leanness.

The big (and quite controversial) question now becomes… What is your right […] Read more

The CPM Community

The CPM Community

Friday Night Lights Was More Than a Workout

Friday Night Lights was a commitment. I was taking time away from my family to spend even more time at CPM. It’s tough. As a mom, I feel that pull to constantly be with my kids BUT this event was important to me. My goal is to build a solid community at CPM. A place where you are comfortable, meet people you can rely on and gain lifelong friends with similar goals.

I heard this on a podcast this week:

We are on social media all of […] Read more

Come and Play!

Come and Play!

#yogarecess

 

 

I love going to yoga conferences. I love being surrounded by yogis from all walks of life and backgrounds. I had the opportunity to attend the Minneapolis Yoga Conference this past weekend and it was so much fun. The variety of classes and teachers is so invigorating to me. It kicks me out of my rut and exposes me to new ideas and flows and styles. I find myself making mental notes during the classes to bring back inspiring flows or thoughts to my classes. Nothing recharges my teaching batteries like getting to be the student myself.

I had the opportunity […] Read more

Going Deeper with your Body… #joints

Going Deeper with your Body… #joints

We all know you can only be as strong as your weakest link. And we all want to work out hard to feel accomplished, challenge ourselves and get awesome results. It’s fun, exciting and motivating to train with INTENSITY! However as we age we must think and act responsibly with our bodies so we can train hard and effective for the long haul. One of the most under-trained parts of our body is our joints!

Why should we focus and train our joints?

 

Joints are the foundation of our bodies infrastructure.

Good News: When healthy and adequately prepared we can train harder, longer, […] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter or coconut oil
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
 
Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over […] Read more

CPM Week of Workouts March 26th – March 30th

CPM Week of Workouts March 26th – March 30th

Interrupt fear with gratitude, Interrupt worry with gratitude, Interrupt doubt with gratitude.

 

We are grateful for you our amazing CPM community!

Monday:  Get the week started with some core work. Then we have a farmer carry, walking lunges and HS taps.

Tuesday:  Part A is med ball cleans with Toe 2 Bar. Part B is a great partner workout with Deadlifts, KB swings and running.

Wednesday:  10 rounds of pull-ups, goblet squats, and running.

Thursday:  An amazing for time workout of rowing, burpees, ball slams, russian twists and running. Don’t miss it!

Friday:  Finish your week with some barbell work and two 10 minute AMRAP’s of […] Read more

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

My Next Year

My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:

Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more

Fear of Failure

Fear of Failure

I am a very organized person. I love checklists. It gives me a sense of accomplishment when tasks are completed. So when it comes down to goal setting, why is it so hard to put pen to paper? At night I think about my day and how I can make tomorrow different. New ideas, thoughts and goals creep in but that’s were they stay. Why not write them out? Remember I love checklists.

Writing out my goals seems so permanent. What if I fail? What if I don’t meet the deadline? The fear of failing can be immobilizing. Procrastination and perfectionism […] Read more

The Swiss Army Knife of Exercises… the Sots Press

The Swiss Army Knife of Exercises… the Sots Press

Why? What’s in it for you?

Isn’t the goal?… Creating an anti-fragile, strong, robust and mobile body so we fight father time and look as good as we can the longer we can:-)… Oh good I thought so;-)

One of the big attractions to “Functional FITness” is how you can get the most amount out of not only your workouts but out of each exercise. Sots press could be one that can give you the most bang for your buck. Think about the “Useable Mobility”–> (LINK) we discussed previously.

The Sots press is a viable training exercise for most athletes looking too…

Promote sound […] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
 
 Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over medium to high […] Read more

CPM Week of Workouts March 19th – March 23rd

CPM Week of Workouts March 19th – March 23rd

I may not be perfect, but watch me improve.

 

 

Monday:  HS hold and Hollow rocks, then wallballs, burpees, cal row and double unders.

Tuesday:  Barbell work with the Snatch. Part B is rowing, KB swings and pull-ups.

Wednesday:  Odd objects day starts with a suitcase carry, wtd step-ups and HS hold.

Thursday:  Running and Clean and Jerks, should be nice enough to get outside 2.0!

Friday:  Two 10 minute AMRAP’s, start with pull-ups and double unders and finish with deficit push-ups and plate snatch.

 

Make it a great week CPM!!

 

 

The O-Board Says…

Part A:
6 rounds:
20 sec Handstand Hold/10 sec Rest
20 sec Hollow Rocks/10 sec Rest

Part B: 4 […] Read more