Challenge Take-a-Ways

Challenge Take-a-Ways

For 144 of us the Whole Life Challenge is over! We experienced up’s, down’s, setbacks, successes, curveballs, twists and turns. Kind of like life:) With anything that you invest a ton of time, energy and emotion into it is always good to do a professional recap. Here is mine…

What I did after the challenge and what I suggest you do…

A. Go through all your reflections and  comments and find your Top 5 Take-a-Ways (mine below)
B. Complete all your scores, self assessment, measurements, weight, before and after pics. (Data can be a game-changer for future results and motivation).
C. Think about what […] Read more

Be Who You Want on the Inside and Get What You Want on the Outside … CPM

Be Who You Want on the Inside and Get What You Want on the Outside … CPM

I heard this term quite a few years ago (2005 to be exact) at a personal development seminar. I was hearing what they were saying, but I wasn’t ready listen to what they were saying until recently, then it Set IN!!!

The term, “Be the Be”, refers to what type of person you need to become (on the inside) to actually get to where you want to go (on the outside).

If your goal is to become the top sales person in your company, with that title in hand… How many calls are you making a day? How many appointments do you have […] Read more

CPM Week of Workouts: Nov 14 – 18

CPM Week of Workouts: Nov 14 – 18

Quote of the week
be the
CHANGE
you want to see

Monday: “The Bear”?  – Every 60 seconds you will complete 1 Bear Complex (power clean, front squat, push press, back squat, and second push press) plus 5 pushups. For how many rounds?!? Lets say 25!!

Tuesday: Ready for a day of solely body weight movements?!? “Barbara” it is!  She consists of five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats. There’s a three-minute rest at the end of each round, which can seem generous, but by the third or fourth round, it becomes the fastest three minutes of your life. 

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As The WLC Comes to an End…

As The WLC Comes to an End…

All Good Things Must Come to an End

The Whole Life Challenge is over… finally! I have to admit, 8 weeks was a lot for me. I did great for the first 4 weeks and then sort of fell off the wagon. Ok, I totally fell of the wagon. But I have gained a lot during this challenge and it’s not weight that I gained! Today, I want to reflect on the good and the bad of the Whole Life Challenge (according to me).

The Good:

The online tracking system – When I was eating well and getting all of my points, recording […] Read more

A Fit Chic’s First Day in the White House …

A Fit Chic’s First Day in the White House …

Today marks the first day of office for our New President ..I feel like for the last two years all we have heard is who is going to be the next president of the United States and now today November 9th the day has arrived. So I started to ask myself .. What would I do my first day as president in the White House … (yes I know the president doesn’t officially move in until January when they are sworn in) … but for fun as a Fit Chic here is what I would do …

#1 Sleep – After […] Read more

Something to THINK about…

Something to THINK about…

Recently received an email from a dear friend / member…

Came across this in the context of work (that is, client relationships), but it makes so much sense within the context of all relationships–including relationships with our own health! Had to share with someone who would appreciate it, and you are that person!

From Seth Godin’s blog on 3/27/2014: LINK

What if, in some sort of sci-fi solar flare cataclysm, it was impossible for humans to have more kids? No more babies.

How would we treat the last generation? Would we say to the youngest student on Earth, “sorry the school is really run-down […] Read more

At CPM Perspective is Key!

At CPM Perspective is Key!

Are you the type of person who looks at the glass half empty, or the glass half full?

Do you have friends, co-workers, family, etc whom are always having “bad” things happen to them.

These people will use phrases like “Why me” or “Could it get any worse” etc..

I like to call these people “Debbie Downers” (click on the link for further explanation).

What if it was “you” that was creating the bad day?

Yes, we all have problems or situations arise in our life, but it is the way we chose to view and handle the situation which makes the outcome good […] Read more

CPM Week of Workouts: Nov 7 – 11

CPM Week of Workouts: Nov 7 – 11

Quote of the week
I may not be there yet but I am closer than I was yesterday

 

Monday: (Strength Day) Part A: EMOTM of 3 Deadlifts + 1 Hang Clean + 2 Front Rack Lunges. Part B: The famous Curtis P’s are on the menu  (power clean, one lunge on each leg, push press) paired up with some sit-ups. 

Tuesday:  Want to take your pull-ups to the next level?!? Come to class and we will do just that by adding a little weight followed by a 10-rounder of pull-ups and burpees ??

Wednesday: “ARNIE” – Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, […] Read more

TGIN… Thank Goodness It’s November!

TGIN… Thank Goodness It’s November!

Goodbye October… Hello November!

I can’t believe I’m saying this but I’m actually happy that October is over. We can move past the Halloween candy, pumpkin this, pumpkin that and start thinking about Thanksgiving, Christmas and, let’s not forget, the rowing challenge!

So we still have this Whole Life Challenge thing going on and I have to admit I’m pretty much over it. I’m trying to maintain what I’ve gained/lost thus far but I’m tired of posting my results each night and getting a “score” for the day. So I need a new challenge. Maybe I need a challenge plan.

November – Continue […] Read more

CPM Tips on What To Do With Your Halloween Candy ..

CPM Tips on What To Do With Your Halloween Candy ..

Have you gorged on Halloween candy and still have tons of leftovers? What can you do with all your leftover Halloween candy so that you (and your family) don’t turn into a candy corn? Here are some great ideas so that your candy can go to good use other than the trash. ‘

Donate It
Now you can feel like you are helping your waistline and a cause. Here is a great link to some wonderful causes that will benefit from your Halloween Left overs.

Ship It to Troops
This is a great project for you and your children to do together. Operation Shoebox […] Read more

End of the Year FITness Plan

End of the Year FITness Plan

“If you fail to plan, you are planning to fail!” ~Ben Franklin

We’re fast approaching the end of the year and that makes planning even more important. Plan today so tomorrow you don’t panic!

Below are the BEST strategies you can set up NOW to allow you to close out your 2016 being the Healthiest and Happiest Yet!

1. Review your calendar and find out what is upcoming; parties, out of town, family/friends in town, etc…
Why this is important?
Predictabilty is a major asset to our mental, emotional and physical FITness.The more you know in advance how your time will be challenged, the better […] Read more

CPM Week of Workouts: Oct 31 to Nov 4

CPM Week of Workouts: Oct 31 to Nov 4

 HAPPY HALL?WEEN!!

 

Monday: We start the week off with the “Great Pumpkin WOD” – 30 min AMRAP of running, squatting, lunging, some core strength, wall balls, burpees and bear crawls! Remember to wear your costume! ?

Tuesday:  Time to get Chippy with some Doubles (100), Running (1-mile), Pull-ups (30), Rowing(400m), Back Squats (30), Waiter Walks (200m) and Power Cleans (30). Lots of goodies in this WOD!

Wednesday: We start with a 10-min EMOTM of handstand and hollow holds. Then jump into 1-minute stations of Power Snatch, Box Jumps, Row for Cals, Russian Twists and Doubles.  

Thursday: Part A: 2RM Deadlift followed by a conditioning 20-min AMRAP […] Read more

Whole Life Challenge…. Week 6!

Whole Life Challenge…. Week 6!

Halloween 

Don’t forget to wear your costume to the gym on Monday, October 31st! If you dress up, the class will not count towards one of your weekly visits. We can’t wait to see what you come up with!

Week 6… We Are So Close!

I’m back in this thing. Had a few so-so days last week and I didn’t feel great after them. I also happened to get a minor cold. Is that related to the fact that I was cheating on my diet? Possibly.

So it’s time to take this challenge seriously again. When I was doing REALLY well, I kept asking […] Read more

Fun Fit Chic Halloween Cocktails …

Fun Fit Chic Halloween Cocktails …

The Count down begins for Halloween and I am sure the parties will begin Friday until Monday.

I am the first to say I will be trading candy this year for these delicious low calorie cocktails!

This season I won’t feel bad about my choices for drinks and my drinks will be the talk of the Halloween festivities!

Pumpkintini:

4 oz Vanilla Vodka (preferably potato vodka)

1 T Stevia

5 oz coconut milk or unsweetened Almond Milk

2 Tbsp Pumpkin Puree

Pumpkin Pie Spice to taste

Directions:

Add all ingredients to a cocktail shaker filled with ice and shake vigorously for at least 10 seconds (until the […] Read more

Are We There Yet??

Are We There Yet??

“There is no finish line with FITness.” #sorryNotSorry

There is a lot of talk and I bet even more thought about…

When is this challenge going to be over?
Why isn’t it over already?
I wish is was only 4 weeks.

So I beg to ask the question(s)…

Why do you want it to be over?
… Do you want to go back to your old ways? That doesn’t seem like a good reason. If you do then why did you do the challenge anyway?

What is going to be different about you when it is over?
… What have you actually […] Read more

Criticism is “Key” at CPM …

Criticism is “Key” at CPM …

I listen to a morning video called Darren Daily. It is from the Entrepreneur Businees Guru Darren Hardy. Each day he provides you with a 2 to 6 minute video to help inspire, motivate, and keep you focused and driven to attain all it is out of life we can!

Thursday’s video was one that was too good not to share …He spoke about the positive power of Criticism. Successful people typically respond to criticism in a positive manner and learn from it ….

Darren Says “Criticism is a key ingredient to success and can provide you steps for improvement.
To learn how […] Read more

CPM Week of Workouts: Oct 24-28

CPM Week of Workouts: Oct 24-28

Quote of the week…
I AM NOT HERE TO be AVERAGE, I AM HERE to BE AWESOME!

Monday: (Strength Day) – Hope your legs have recovered;-) Up first we have…wait for it….BACK SQUATS, ahh yeah! Part A: Back squats, finding  2-RM. Part B: 3-rounds for time of row for cals, KB swings, double-unders and farmer carry. 

Tuesday:  Time to get Gymnasty! Part A: EMOTM of hollow hold, pike handstand and OH Lunges followed by a 16-min AMRAP of running, russian twists, hang bar taps, toes to bar and burpees. 

Wednesday: “THE GHOST” ?   6-rounds for time of 1-min row for cals, 1-min plate snatch, 1-min doubles and […] Read more

Whole Life Challenge Week 5….I’m In A Rut

Whole Life Challenge Week 5….I’m In A Rut

WLC Week 5…. I’m Not Even Sure What To Say

I feel like we are in a Whole Life Challenge rut. I say “we” because I’m feeling the same way. I was rocking this challenge for the first 3 weeks. Unstoppable…. max points every day and I felt AMAZING! So what is causing this rut and how do I get out of it?

Here is what I think has gotten in the way of my challenge success:

I’m not seeing results as quickly as before. I dropped 5 pounds fast on the challenge, then dropped a few more but now I’m at a […] Read more

CPM’s Top 4 Tips To Get Energized Without Caffeine …

CPM’s Top 4 Tips To Get Energized Without Caffeine …

Are you a person who always feels tired, run down, full of energy lulls?

Well here are a few tips to not have to rely on caffeine or sugar to give you that pep to your step!

#1 Workout First Thing in the AM … – Exercise boosts your mood and energy levels by creating a fresh dose of endorphins that will make you feel great and energized for the whole day!

#2 Cold Shower – Brrrr is right but it will give you the energizing whoosh you need to get and keep you feeling like the energizer bunny! It will […] Read more

Better Questions are the Key!

Better Questions are the Key!

Our brain is very smart and very dumb at the same time…

Huh??

You see whatever we input into our brain (what we think, hear, see, smell, touch, action, behavior and habit) will result in an output.

Our brain is very smart; whatever we input it does an amazing job processing the information as quick as possible to produce the output. When we feed it with positive things we will receive positive outcomes with the opposite being true.

Our brain can be very dumb because it doesn’t determine if the input is favorable or not it just does whatever you tell it to do.

Understanding this can be […] Read more