A CPM Buns and Guns Challenge …

A CPM Buns and Guns Challenge …

Spring is in the air which means Summer is right around the corner. Warm Weather, Swimsuits, and Tank Tops all around. No need to dread summer this year as CPM has created a 30 day “Buns and Guns” workout plan to get you game ready for Summer!

Isolating those muscle groups will put a focus on attacking the two areas that are the most common ones where people want to see some results!

Now you will be flaunting those guns, and flexing those buns and feeling better than ever.

30 days is also a really great opportunity to have a goal, keep it […] Read more

CPM Week of Workouts: April 17-21

CPM Week of Workouts: April 17-21

If you want to reach your goals
you must shrink
the size of your
BUT.

Monday:  Who’s Ready for some amazing BUNS & GUNS?!? Challenge starts today! If you still want in, you have time just talk to a coach and we will get you signed up.  We start the week off with 1-mile run followed by some goblet squats, sit-ups, doubles, SDLHP and box jump overs. What a great workout to burn off that Easter?  Candy! ?

Tuesday: (Strength Day) Part A: 1-RM Split Jerk followed by 10-Rounds for time of C&J’s, pull-ups, push-ups and lunge repeaters! A little push, some pull and lunges = […] Read more

A Mod Squad Extra!

A Mod Squad Extra!

A gentle yoga practice to start your day!

 

Sunday yoga is taking a week off for the Easter holiday but that doesn’t mean you have to! I have put together a 10 minute flow that is guaranteed to get any day off on a zen foot.

 

There are only 2 more Sunday yoga’s left this spring, so sign up now to take advantage of them.  This is perfect for all you Buns and Guns participants, you have a chance to get an extra class in and bonus enjoy some great stretching as well.

Join me next Sunday 9:30 a.m. at 2.0!

 

[…] Read more

The New Diet…. Week 2

The New Diet…. Week 2

No Cheats… Not Yet Anyway!

I learned a lot during my first week on my new nutrition plan. Some good, some bad, some just extremely challenging. I’ll break it down for you:

Counting macros (Challenging) – Trying to calculate my protein, carbs and fat had my head spinning! Fortunately, prepping during week 2 has been WAY easier. I just needed to be patient and figure it out.
Egg whites (Bad) – I’m used to eating farm fresh eggs from our neighbors. So buying eggs whites made my heart break and they don’t taste nearly as good. I’ve figured out a way to get […] Read more

CPM Easter Fun…

CPM Easter Fun…

Easter is all about family, food, and faith. With all these components surrounding this blessed holiday how can we put the “Fun” and “Fit” into it as well?

A favorite past time is decorating eggs and hiding them .. So lets take Easter Egg Hunts and Easter Baskets to the next level.

#1 Make A Workout Game Out of the Hunt:

Grab a dozen or more plastic eggs (purchase the ones that separate into two) and on small sheets of colored or plain paper write fun workout moves to do when the egg gets open.

For Example in each egg:

10 squats

5 pushups

10 situps

10 […] Read more

The FITness Hustle is REAL… 4 Mental Gamechangers

The FITness Hustle is REAL… 4 Mental Gamechangers

“Nothing worth it is easy. Nothing easy is worth it.”

FITness is a life long process. There is no finish line.

You will go through some sort of struggle(s) at some point in your life, and in order to succeed, you have to hustle, even on the days you don’t feel like it. When your motivation is no longer there, your self-discipline should be.

Just like with everything else, that’s easier said than done. The good news is even the success struggle too, they actually struggle more. Why they succeed vs. the average is their ability to rise back up after they […] Read more

Is It Luck or Determination CPM?

Is It Luck or Determination CPM?

I find myself fascinated with “why” people are in the positions they are in. For example, was Kobe Bryant born with this “God-Given” talent or did he work his butt off day in and day out to become KOBE….?

Malcolm Gladwell wrote a great Book in 2008 with a theory that you can become a master at anything by doing it for 10,000 hours.

Is this true? Could I play at the level of Kobe by playing basketball for 10,000 hours… or would I even want to?

Do movie stars like Julia Roberts or George Clooney get “lucky” or do they just out […] Read more

CPM Week of Workouts: April 10-14

CPM Week of Workouts: April 10-14

Quote for the week…
Motivation
is what gets you started
Habit
is what keeps you going!

Monday: They’re Back!! You either love them or hate them. Man-makers are on the schedule for today along with a 1K row, 800m Run, Wallballs, KB Swing, Lunges and Sit-ups!  

Tuesday: (Strength Day) – Part A: Power Clean 2RM followed by a ladder down couplet of doubles and more power cleans. #yesplease??

Wednesday: We start the day with a fun partner warm-up using a Medball. Then we get into a conditioning 3-part WOD, 7-min each. First up is running, wallball sit-ups and doubles. Second is rowing, ring dips and […] Read more

My Next Experiment

My Next Experiment

I Like To Jump Right In

Have you ever had the feeling you were meant to try something? Like it almost falls right into your lap? Last Thursday I was talking to Courtney about a new eating plan she is doing. After 2 weeks, she’s had amazing results so, of course, I’m intrigued. I’m about due for another eating challenge or just a challenge in general so I decided to look into it. The next morning, I wake up bright and early to coach the 5 am class. When I check my phone, I have an email from another member, April, […] Read more

The Mod Squad – Vinyasa

The Mod Squad – Vinyasa

Strengthen those shoulders with some Vinyasas!

Part 2 of our series, focuses on taking us from plank and putting us in a proper position to move through Up Dog and Down Dog (which will be part 3 so stay tuned).

A few points to remember:

1. Blocks can be your friends. Don’t be afraid to use these great tools to help.

2. No shame is coming down to your knees while you build that shoulder strength.  Just don’t forget to practice the move from your toes as well so you can see how you are progressing.

And 3.  Practice, practice, practice.  You won’t get better at anything if […] Read more

6 Degrees of Commitment…

6 Degrees of Commitment…

~nobody’s more committed then this lady above~

Lets talk about commitment…

Commitment to More…

In our gym, we feel every client deserves more… Some agree and do more. Some don’t and don’t. Did you know that if you commit to more you will receive more?!? Commitment is the key ingredient to guaranteeing success. By committing to less than more you are gambling with your future.  Everyone wants to WIN, few will really commit. When you fully commit to yourself, goals, family, FITness you will guarantee a better life for you and everyone around you.

Commitment to Learning…

We can look at the successful […] Read more

CPM’s Post Workout Tips and Tricks…

CPM’s Post Workout Tips and Tricks…

These are frequent questions I hear by many of my clients…

Should I eat after a workout?
How long should I wait to eat after my workout?
What should I eat post workout?
How much should I eat etc…

These are all very good questions and here are some very good answers…

1. Should I eat after a workout?

You should ABSOLUTELY EAT … post workout nutrition is one of the most important meals to eat! You want to get nutrients to your body as soon as possible so your body can begin to repair the muscles and begin to restore nutrients back into the […] Read more

CPM Week of Workouts: April 3 – 7

CPM Week of Workouts: April 3 – 7

    Quote for the week……
Everything you’ve ever wanted,
is ONE step outside
your COMFORT zone!

Monday: We start off the month of APRIL ☔️  with a Bang…the “Filthy Fifty”! 50 box jumps, 50 jumping pull-ups, 50 KB swings, 50 walking lunges, 50 K2E, 50 Push press, 50 Back Extensions, 50 Wall ball shots, 50 Doubles and last but not least 50 Burpee’s!

Tuesday: (Strength Day) I am not sure about you but I have really enjoyed the ?. this past month whether it was polar or grizzly? …I just liked it! Lucky for us it’s on the menu today. Part A: […] Read more

Let the Post-FNL Depression Begin

Let the Post-FNL Depression Begin

The Last one – 17.5

I still can’t believe Friday Night Lights is over. The past 5 weeks have flown by. We’ve learned a lot from these workouts… how to better organize, how to scale our members, how to pump up the crowd. It’s been great and we are sure to do it again.

The last workout was thrusters and doubles. A lot of us predicted it but we were wondering if it would be dumbbell thrusters instead of barbell. Turned out to be barbell and for that I am thankful. It was a tough workout for everyone. Whether you could roll […] Read more

Fit Chic Fun with Cauliflower

Fit Chic Fun with Cauliflower

It’s National Nutrition Month and what a better way to celebrate than with some fun recipes to do with Cauliflower!

From Rice, to “Buffalo Wings”, Mashed Potatoes, and Incredible Mac and Cheese.

Cauliflower is a great source of Magnesium, Vitamin K, Potassium, and foliage. It also dosen’t give you the bloated “Carb Overload” feeling like the pasta and potato versions would.

Here’s the Video with all the recipes live on KDLT News ..

Check it Out:
http://www.kdlt.com/2017/03/28/saying-goodbye-carbs-fit-chic-annie-mello/

The O-Board Says…

A. AMRAP 8min
MAX Double Unders
*EMOTM 6 Goblet Squats*

B. 6 Rounds
Min 1: 10 Bench Press
Min 2: Max Hand Release Push Ups
Min 3: 100m Recovery Run
* […] Read more

No More To-Do Lists…

No More To-Do Lists…

I like to talk about time and tasks.

A. TIME MGMT ISN’T THE PROBLEM
B. END OF THE YEAR PLAN
C. ESTABLISH A RHYTHM WITH YOUR HEALTH

As we move through our fast paced lives with lots of commitments to our family, job, friends, health, etc… It can be challenging to fit everything into our day and week. So what do we do? We make a to-do list (TDL)! Get the thoughts out of our head and on to paper and begin to attack our TDL. This can be a very good thing as writing it down will remind us of what we need […] Read more

CPM’s Tips to Avoiding Spring Allergies and Flu ….

CPM’s Tips to Avoiding Spring Allergies and Flu ….

Spring is in the air and so are allergies, sickness, and flu.

Here are some great tips and tricks to cure and avoid Spring “Fever”.

With some good nutrition, quality movement and stretching, and adequate sleep you will dodge the Spring Fever Bullet this year!

The O-Board Says…

A. For 10min (build UP)
EVEN: 1 Power Clean
100m Run
ODD; 1 STO
50 Jump Rope Medley

B. 7 min Amrap
7 Power Cleans
7 HSPU

**Rest 3 minutes**

7 min Amrap
7 Shoulder to Overhead
7 Bar Muscle Ups

Posted By: Annie

[…] Read more

CPM Week of Workouts: March 27-31

CPM Week of Workouts: March 27-31

    Quote for the week……
Be the BEST version of YOU! 

Monday: We start the last week of March off with a Bodypalooza! It begins with a 100m Run and ladders up to 800m with KB swings, squats, push-ups and sit-ups in between. This should take care of both strengthening and endurance!

Tuesday: Part A: 10-min EMOTM build-up of power cleans, running, STO (shoulder to overhead) and jumping.  Part B. Two 7-min AMRAP’s. First Couplet is power cleans and handstand push-ups. Second is STO and bar muscle-ups. UFTA!!! ? #motherpluckerisinlove❤️

Wednesday:  (Strength Day) Part A: Overhead Squat 3-RM build-up followed […] Read more

Friday Night Lights – One Workout To Go!

Friday Night Lights – One Workout To Go!

17.4 – What a Workout!

Deadlifts, Wallballs, Rowing and Handstand Push-Ups….my favorite workout so far! We had another amazing night at CPM and I can’t believe FNL is coming to an end. I’m very very sad and I’m not the only one. I’ve gotten several messages from members that feel the same way. If you know me well, you know that there isn’t much that will get me out of the house on a Friday night. I get up early in the morning and I prefer to go to bed much earlier than most of you. But I have looked forward […] Read more

CPM Picks for the Best Total Body Exercises …

CPM Picks for the Best Total Body Exercises …

What if I showed you some simple and effective exercises that get you a total body workout!

Here are my top 5 favorite Total Body Workout Movements:

#1 Burpees – YEAH BURPEES! The burpee is the overall best total body exercise. You get cardio, core, legs, and arms all in one! Do two minutes of max burpees then rest 30 seconds and repeat this 4 times. It will be just the workout you need in a time crunch.

Pro Tip: Keep your shoulders over your wrists, and your elbows close to your sides. If you need a rest make sure to do it […] Read more