Summer Season Strategies: Restaurant Rules…

Summer Season Strategies: Restaurant Rules…

This week’s SSS topic is all about dining out! As the summer of 2019 winds down to a close some may feel the need to really want to take advantage of the last moments of great weather (here in Sioux Falls at least:-) by dining out, hitting the patio or finding a great place to meet up with friends outside the safe and healthy place of your kitchen.

Again, my goal with the Summer Season Strategies is all about working with Summer NOT against it. So when you are dining out incorporate as many of these rules as possible…

1- Control your […] Read more

How to Improve Your Mile Run Time ….

How to Improve Your Mile Run Time ….

We test the mile from time to time (pun intended) at CPM .. why? I have a client looking to run a 5 5:30 mile, so he was asking me what I think he should do to help him increase his time …

So here are my tips and tricks to make your mile run Thursday the best one yet …

#1 Sprint shorter distances than the mile – For example Do interval training for the 800. Run the 800 as fast as you can, and when you’re done, walk 400 meters. Repeat until you’ve run the 800 4 times […] Read more

It’s OK to Rest

It’s OK to Rest

Lately I’ve had some difficulty mustering up the motivation to get my workouts in each week. Not sure if it’s the weather, the craziness of schedules or the aches/pains I have been experiencing.

I have been known to have that frantic “must workout every day” mindset which means I was ignoring the most important part of exercising effectively which is allowing my body time to recover.

People often think that taking a rest day means they are slacking off or being lazy. Well I can attest that intense, prolong workouts do not need to be a daily occurrence. Your body needs to […] Read more

Summer Season Strategies… Ch-Eat-ing

Summer Season Strategies… Ch-Eat-ing

Summer in Sioux Falls is a challenging time for FITness and Healthy Eating. With the great weather posing more outdoor activities, social outings and travel. The healthy routines most have built take a back seat for fun in the sun, leaving town for the lake and long vacations with family & friends. As a coach it is challenging to keep folks engaged but as a red blooded American I also love to go out to eat, socialize with friends and travel just as much as anyone.

The challenge for engagement escalates when we try to fight against our summer season. […] Read more

Yeah Burpees …

Yeah Burpees …

A study that I came across in the NY Times, asked a dozen physiologists … what is the single best exercise for your body?

Low and Behold it was everyone’s favorite exercise…. The BURPEE!!

So rest assured when you do these wonderful exercise movements you are really doing a body good!

Here is the link to the article in the NY Times …. Check it out!

The next time you dread doing these wonderful exercises, remember your body is actually thanking you!

If you don’t know what a burpee is, here is a demonstration from a guy who liked them so much he did 100 in a […] Read more

Simplicity

Simplicity

The older I get, the more I admire simplicity. With my eldest child entering high school this year, lots of emotions have come to the surface. It has pushed me to reevaluate how I spend my time and what is truly important to me.

Simplicity is all about essence. And purpose. It means to simplify as much as possible — but not more — to reduce it to it’s core.

So how does one begin to simplify their life?

Focus on what is important to you and nothing else. This means to do more of what makes you truly happy. This involves removing […] Read more

CPM Lingo; M-C-I

CPM Lingo; M-C-I

At CPMFITness we believe true Functional FITness needs to be broad, inclusive with a mix of weight lifting, bodyweight calisthenics and high/medium/low intensity conditioning. The skill levels in each area range from basic human movements (squats, pushups, pullup’s, lunges and sit-ups) to more High Skill movements (handstand pushups, snatch, clean and jerks, muscle ups).

No matter anyone’s FITness level or ability we feel everyone has the opportunity to get as FIT as they want to get it.

We’ve learned a lot over the years since being in this Functional FITness / CF business for the last 10 years. Our primarily goal with […] Read more

CPM Week of Workouts July 29 – Aug 2

CPM Week of Workouts July 29 – Aug 2

Monday: BMU, Deadlifts, Run
Tuesday: Front Squat, Air Squats, Sit-ups, Push-ups, Box Jumps
Wednesday: Pistols, HSPU, Row, T2B, Push Press, KB Swings
Thursday: Squat Cleans, Rope Climb, Run
Friday: Doubles, Air Squats, Devil’s Press, Push-ups, Run

The O-Board Says…

5 Rounds
5 BMU (7 pull-ups/ 7 dips)
10 deadlifts
Run ladder of 200, 400, 600,
800, 1000m

[…] Read more

Let Go

Let Go

I am writing this a week ahead of schedule. I should be packing but I am a little overwhelmed as tomorrow morning I depart to Washington, DC with about 80 soon to be 9th graders at BVHS.

As a self-confessed control freak, the thought of going with the flow has always been something that gets me anxious. While being a control freak is not necessarily a bad thing in all situations, if often gets in the way of me being present. Micromanaging every aspect of our life can be exhausting. And if you’re anything like me, you know exactly how tiring […] Read more

Why is it that people do NOT become FIT?

Why is it that people do NOT become FIT?

In a country like ours, with the opportunities that we have…
Why is it that so few people reach their health and fitness goals?
Why is America getting fatter every year?
Why are more and more people signing up at gyms but ending up quitting after a month or two?

******************************

I’m still meditating on this quote (LINK) Annie posted about last week. With that, check this 5 Top Ways that you may be sabotaging yourself and your habits. And for you FIT people think about those you care about you want to help and use this to help or guide […] Read more

Is Nutrition Really That Important?

Is Nutrition Really That Important?

I don’t believe that most people really understand the importance nutrition has to our overall health. Eating food is an activity most of us do at least three times a day. Logically, what we choose to put in our mouths can have an impact on our overall health. There is a famous saying “we are what we eat”, and when we really think about it logically it makes sense. If we are filling our body with poisonous chemicals, gmos, and other harmful bacteria how are we supposed to feel good and have our bodies work to the full capacity if we […] Read more

Huddle Up, It’s Half-Time

Huddle Up, It’s Half-Time

July marks the mid-point of our year. It’s HALFTIME!

For many July is just another month filled with work, errands, to-do-lists and other life demands. Summer brings with it vacation mode, a shift in attitude but also weeks of leave, shorts and flip-flops and less time in the office.

For others, it’s an incredible opportunity. A chance to step back, evaluate our year so far with our goals and objectives and take action to get back on track…if necessary.

For me halftime is an opportunity to ask myself a few important questions:

How am I coming along on my goals?
 Where am I succeeding? Where […] Read more

Confronting the Comfortable…

Confronting the Comfortable…

Success is a comfort awarded to those only willing to do the uncomfortable. Comfort is a stagnation. Growth requires a constant state of discomfort.

Well that sucks!… Well… Actually when you really understand this it can be empowering.

How can you want to be uncomfortable? How can you consistently put up with the ‘HARD’?

Here are 5 great tips from a (virtual) mentor of mine, Darren Hardy.

1. Do what you resist!
When giving a choice between (2) options pick the one with most resistance.
Related Post = POMR

2. Push past HARD!
When your brain says back off, it is a REAL clue that growth is on […] Read more

CPM – Annie’s Nutrition 101

CPM – Annie’s Nutrition 101

I had made dinner for some family friends on Tuesday evening and as we were sitting at the table eating, my friend was inquiring how I began to enjoy cooking and how can I eat so healthy all the time?

My first response was that cooking has become my sanctuary and my creative outlet! There is always new fun recipes to try, fun foods to experiment with, and my favorite part is watching the people I cook for enjoy the meals I prepare.

With nutrition it is really simple, yet not easy. My friends went on to interview me and ask what […] Read more

CPM Week of Workouts July 15 – July 19

CPM Week of Workouts July 15 – July 19

Monday: Clean and Jerk, Pull-ups, Push-ups, Squats, Deadlifts, Cleans and Jerks
Tuesday: Doubles, KB Swings, Run, Burpee Box Overs
Wednesday: Deck Squats, Arch Rocks, DB Rows, DB Bench Press, Row
Thursday: Snatch, Burpees, Rope Climb
Friday: Row, Sit-ups, Wallballs, Step-ups, DB Snatch

The O-Board Says…

A. 4 Rounds: Every 75sec
3 Cleans and 3 Jerk

B. AMRAP: 25
1 Round Cindy
1 Round DT

[…] Read more

Are You Ready for a Coach?

Are You Ready for a Coach?

I know in my own life the happiest and most successful I have been is when I decided to hire a coach. If you are new to the concept, know that it feels scary at first. You are spending money and time on yourself AND asking for help (something that I am not good at!). You are willingly signing up to let someone else into your life, to push you to make changes. Sometimes this means letting someone in on your deepest darkest secrets. Working with a coach makes your desires REAL, gets them OUT into the world, and helps […] Read more

What if You Treated Your Body Like Your Car?

What if You Treated Your Body Like Your Car?

A couple weeks ago I wrote about “What if we treated our bodies like Bank Accounts?” Now lets flip it and re-introduce you back (this is a repost for a couple years ago) about this analogy…

Most of us drive cars that run on “regular” octane fuel. We keep our eyes out for a deal on gas to save a few bucks, but at the end of the day, when you need it … you need it…. And you fuel up the tank so that you can get to work, the store, or the lake this weekend. If you drive a […] Read more