Parenting Advice to Chris and Annie, From The Nooners

Parenting Advice to Chris and Annie, From The Nooners

Your Life is Over But It Has Just Begun

I thought it would be fun to ask some of the CPM regulars for a bit of parenting advice for Chris and Annie. Here is everything you need to know to be the best parents to your new baby boys. Congratulations!

Always trust your gut. Always. If something doesn’t feel right, it probably isn’t. You’ll be the boys’ best advocates. ~ Bri

Laugh. Be their best friend and advocate. Give them both roots to build strength from but wings to fly on their own. And always send funny parenting snaps to […] Read more

Pro Parenting Tips 😀

Pro Parenting Tips 😀

The babies are here! I can’t believe it. So much love 💙 is in the air. I can’t wait to cuddle with them but that will have to wait until I kick this cold. In the meantime, Emily and I thought we would help out Annie and Chris and share some parenting tips. Sure they can read books but what they really need is raw, pure advice from people who have been there and lived to tell the story! 😜

So here we go:

1. Always trust your gut. A mother’s intuition is real. If something does not feel right, it probably […] Read more

CPM – Adult Recess Manifesto

CPM – Adult Recess Manifesto

“We need to think like a kid more and act like an adult a little less:-)”

When a prospect is interested in CPMFITness. They want to know what makes us unique or different from other gyms around town. So I hit on all the obvious features and benefits:

Great Coaches who care and are congruent with the message.
Awesome workouts that are different, effective and challenging.
Our leadership. We learn, evolve and are always seeking the path of excellence; physically, mentally and emotionally.

But what is our secret weapon??

Most gyms would say ‘community’. But that is such a over exploited term now-a-days that it doesn’t […] Read more

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season and what better way to celebrate with this delicious risotto recipe!

Coffee Houses, Grocery Stores, Restaurants are all promoting their delicious pumpkin drinks, meals, and dessert,

I couldn’t help but release one of my favorite Pumpkin Fit Chic meals!

Ingredients:

1/2 onion, diced

1/2 bell pepper, diced

1 head of cauliflower, riced in food processor (or buy microwavable cauliflower rice)

1/2 cup vegetable stock

1 3/4 cups pumpkin puree (you can use canned)

2/3 cup coconut creamer

2 tsp garlic powder

1/4 cup of almond flour

dash of sage (optional)

1/2 tsp black pepper

1/2 tsp of cinnamon

dash of nutmeg

coconut oil

*optional parmesan cheese

Directions:

Chop the cauliflower and pulse in food processor until […] Read more

CPM Week of Workouts 10/15 – 10/19

CPM Week of Workouts 10/15 – 10/19

No matter how slow you go, you are still lapping everybody on the couch.
Get to the gym!

Monday- Barbell Lunges, Hip Thrusters, MUs, Pull ups, Box Jumps and Running
Tuesday- Wallballs and Burpees
Wednesday- DUs, KB Swings, Sit Ups, Row and Run
Thursday- Thrusters, Bear Complex and Rowing
Friday- Run, Ball Slams, Weighted Step Ups and Manmakers

The O-Board Says…

Every 2 minutes for 4 Rounds:
8 Barbell Lunges (each leg)
8 Hip Thrusters (unweighted)

5 Rounds (4 minutes each):
3 Muscle Ups / 15 Pull Ups
15 Box Jumps
200m Run

[…] Read more

Resistance Training Defined

Resistance Training Defined

What Is Resistance Training?

I’m getting pretty basic here but let’s start by talking about resistance training. It is simply working against some type of force that resists your movement. Weightlifting would be the first one to pop into my head but body weight, resistance bands and water can also provide excellent resistance training opportunities.

Why Should I Resistance Train?

Resistance/Strength training will not only build stronger muscles, it will build stronger bones, connective tissues and increase joint stability. When you see an elderly lady, do you think “man, she should have done more cardio.” OR do you think “wow, she could have […] Read more

The Next Best Diet 😁

The Next Best Diet 😁

It’s a common question: What’s the best diet? Is it Paleo? Keto? Mediterranean? Intermittent fasting? If you would have asked me a year ago, I may have had a strong opinion on one of the above, however since diving into The Precision Nutrition Certification my mindset has shifted. I don’t believe there is a best diet for every person to follow, always, and forever.

I understand that people are busy, overwhelmed with work and home life and it would easier to have someone tell you what to do. But this approach fails to consider several important factors such as body type, […] Read more

What is the Best Stretch? #loadedQuestionWeek

What is the Best Stretch? #loadedQuestionWeek

Believe it or not there are quite few different ways to stretch. (passive, active, PNF, use bands, weights, Self Myofascial Release, Yoga… I can keep going)

Asking what the best stretch is like asking what is the best diet is? Or the best exercise is?
It’s really according to the individuals goals and needs

Am I dodging the question? Sort of… Not really…

Okay so here is what I see in today’s society. We sit too much and move too little. We want results yesterday and don’t want to wait for anything because we are way to busy. And we get really good at […] Read more

CPM Week of Workouts 10/8 – 10/12

CPM Week of Workouts 10/8 – 10/12

Why put off feeling good? Get to the Gym!

Monday- Ring Rows, Pull Aparts, Push-ups, DUs, HSPU, Rope Climbs and Running
Tuesday- Tempo Front Squat, Push Jerk and Rowing
Wednesday- Partner! DL, Burpees and Running
Thursday- KB Complex, Row, KB swings and T2B
Friday- Snatch, DUs and Running

The O-Board Says…

Part A: 3 Rounds:
15 Ring Rows
15 Pull Aparts
15 Push-Ups
45 Doubles
Part B: AMRAP 20 minutes:
Max HSPU
2 Rope Climbs
400m Run
Score is HSPUs

[…] Read more

The Little Ones Are Listening

The Little Ones Are Listening

Be careful with your words

The Whole Life Challenge really has me thinking.

I didn’t want to do this challenge. I’ve done it before and I’m in a good place with my eating and exercising. Chris can be convincing so here I am doing it anyway! I can say that I’m glad I signed up. Helping my CPM friends has been great so far and I don’t regret it.

But as I’ve been reading some of the daily reflections, I’m concerned by how hard people are on themselves. Which then makes me wonder what sort of words they use at home. Our […] Read more

Aim for Progress….Not Perfection

Aim for Progress….Not Perfection

The WLC is off to a great start. People are learning the importance of meal prep, how 10-minutes a day of simple stretching and/movement can feel amazing and finding some quiet time to unload our minds. All good stuff but is perfection sustainable

The purpose of the WLC is to nudge us in the right direction by showing us how to implement daily habits that can lead to a better life. One that is happy, healthy, active, energetic and connected. You will decide one by one which habit is right for you.

Perfection should never be the goal because the outcome will […] Read more

Motivation is so fickle…

Motivation is so fickle…

I see it all the time. A member is rocking the workouts, eating cleaner than ever, losing weight, energy is skyrocketing and all of a sudden… Something happens and motivation is gone! And they fall off the wagon.

So what is motivation really?

The reason or reasons one has for acting or behaving in a particular way.
The general desire or willingness of someone to do something.

To understand motivation is to truly appreciate and optimize it. Motivation is the spark to your drive and desire for change in behavior and attitude. However motivation is temporary and high maintenance. Let me tell you a secret; […] Read more

My Top Stretching Exercises for Fall and the Whole Life Challenge ….

My Top Stretching Exercises for Fall and the Whole Life Challenge ….

With a new season upon us and mobility being a key component of the Whole Life Challenge its a great time to find a new focus get realigned and feeling good for Fall. If your feeling “a little under the weather” or even overwhelmed or stress, taking time to practice these poses below will be the best thing for your mind and your body.

Here are my favorite transitional poses for the Fall season to keep you feeling great on the inside and out!

#1 Standing Forward Fold: Focus on grounding the legs and feet; also use breath and Uddiyana Bandha to go allow […] Read more

CPM Week of Workouts 10/1 – 10/5

CPM Week of Workouts 10/1 – 10/5

New Month New Programming!!

Monday- Squat Clean, Run, Squat Cleans and C2B Pull-Ups
Tuesday- Tempo Strict Press, Deadlift. Push Press, Back Rack Lunges and Evil Wheels
Wednesday- Partner! Run and Row
Thursday- Push Up Test Day! Tabata Push-Ups, Planks, T2B, Air Squats and DUs
Friday- Thrusters, DB Hang Clean & Jerk, Box Jumps, Burpees and jogging

The O-Board Says…

Squat Clean 3-3-2-2-1 5

5 Rounds:

200m Run

5 Squat cleans

10 C2B Pull-Ups

[…] Read more

What Is The Real Challenge?

What Is The Real Challenge?

Whole Life Challenge

The challenge starts this Saturday and I’ve been thinking a lot about the real challenge with the WLC. Is it the exercise, nutrition, mobility, sleep? Lisa, Courtney and I are leading a small group of women through this challenge. There has already been a lot of discussion within the group about meal prep. So I’m going to guess that the real challenge is going to be….

NUTRITION!

It’s no surprise that we struggle to eat healthy. Halloween candy is out and pumpkin lattes are everywhere. The other night I drove to Montrose for a football game after school then I […] Read more

Are You Up For the Challenge?

Are You Up For the Challenge?

When you hear the word challenge, how does it make you feel? Do you think of it as a negative thing? Do you run the other way? Or are you one who is always looking for the next challenge?

I recently had a client tell me that they have NEVER completed a challenge. WHY? The fear of failure.
Many of us have probably experienced this at one time or another but what if we changed our mindset on the word “challenge” itself.

Here are a few definitions of challenge:
• A call or summons to engage in a contest or competition, especially a duel […] Read more

Pre Game Time… I’m Excited! Lets Crush it!

Pre Game Time… I’m Excited! Lets Crush it!

BREAKING NEWS!! The Whole Life Challenge starts Saturday… Here is a checklist of blogs to read, to prep, plan and get yourself ready before we begin…

Pre-Game Lifestyle Practice(s) of…
Nutrition = Prepare Your Kitchen
Mobility = Daily Ideas and Tips
Exercising = Simple 10 minute Workouts (for when you don’t make it to class)
Nightly Routine = 90 minute Nightly Routine for Rockstars (this is what I personally need the most:)

Congrats to taking the 1st step towards changing your mindset, making a commitment and taking action towards a healthier and happier lifestyle!

(some last minute concerns/questions)

Will this cost you anymore time? No, we still have the same […] Read more

Three Top Priorities for Your Health and Fitness ….

Three Top Priorities for Your Health and Fitness ….

Starting a workout program or challenge can be intimidating, nerve racking, and feel overwhelming at first.

Succeeding with that same program and turning it into a lifestyle can be even harder.

Because if it was easy, everyone would do it. Right?!

The success with our Health and FITness has to due with much more than just the physical but more to do with the non-physical. There are three main areas to address in making exercise a life long habit.

Physical: The physical issues are the most popular and usually the first type of goals/reasons we think about when we start on a FITness program. The physical […] Read more

CPM Week of Workouts Sept 24 – Sept 28

CPM Week of Workouts Sept 24 – Sept 28

Get to the gym!

Monday- HSPU, WB, Running and Rowing
Tuesday- Tempo Back Squat, Pull ups , Push ups, Air squats, Rowing and Clean and Jerks
Wednesday- Elevated Deadlift, DBLs, SDLHP (KB) and Box Jump overs
Thursday- Deficit Lunges, Running, Thrusters, V-ups and KB swings
Friday-Partner!!, Burpee Pull Ups, Man Makers and Run/Slamball/Burpee Relay

The O-Board Says…

Part A: EMOTM 8
Odd: HSPU’s
Even: Max Wall Balls

Part B: 20-min Run/Row
400m Run
500m Row

[…] Read more

What To Do When You Don’t Know What To Do

What To Do When You Don’t Know What To Do

Major Life Struggles

I don’t know what’s going on. I have a lot of clients that are struggling right now. And I’m not talking about struggling to get to the gym, they are having trouble in every aspect of life. That’s how it goes, right? One thing goes wrong and all of the sudden you are a wreck.

So I’ve been thinking. What can I do to help them get back on track? It’s overwhelming to think about living a perfect life (nutrition, exercise, family, faith) so I want to make this easy.

Exercise.

That’s it. I’m not telling you to eat perfect, […] Read more