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CPM Week of Workouts: July 18 – 22

Quote for the week…
EXCUSES are useless, RESULTS are priceless

Monday: Abs are BACK, followed by a 20-minute couplet of pull-ups and running. Focus on pull-ups in this WOD, going for as many pull-ups as possible like each round is your last. This is a great opportunity to push your pull-up threshold through the roof!

Tuesday: Changed things up a bit, WOD is now split in 3-parts – each lasting 9-minutes. Variety is the key on this one, hitting all body parts from head to toe.

Wednesday: “Hump Day with a Grind” said by mrCPM. 10-min PT Grinder to get things started followed by some cardiovascular […] Read more

The Price We Pay To Be Fit

Get Yours Today!! 15% Off Fish Oil on July 15th

July is O-FISH-ALLY fish oil month. If you were to ask “what is the most important supplement to take?” We would tell you fish oil. Even with clean eating, most of us are deficient in Omega-3’s fatty acid. Luckily this SFH product makes it simple to add them into your diet. You will receive a friendly 15% off fish oil ordered on the 15th. We will have a sign-up spot on the board in the changing room.

Our Next Challenge

Get ready friends. Our next challenge […] Read more

Member Spotlight = Melissa Howes

Next up for our Member Spotlight = Melissa Howes. She is my neighbor, friend and all around awesome person! I have so much fun when we are together at the gym. She embodies so much of what our CPM community is all about! Emily Plucker told me the other day, “When I look at Melissa Howes I see total health”. When you are fortunate to have her in a class with you expect positivity, fun and encouragement!

Let’s get to know Melissa some more…

When did you first start training at CPMFITness?
When did I start CPM? I can’t remember! 2 1/2 years […] Read more

6 GameChanger’s to Make Habits Stick!

Creating new habits that last a lifetime is tricky business no matter the subject. As a FITness Coach, I find it is often a struggle to guide others in creating healthy habits, but I’ve learned a few strategies that work more often than others.

Most focus on the goal 1st and then worry about the actions (habits) to do next. One of these strategies is to adopt a process orientation rather than a goal orientation for anything you take on in life. By doing so, not only do you release yourself from the stress and pressure of attaining a prefabricated goal, but you […] Read more

Plan Plan Plan .. CPM’ers

We all lead very busy lives, which does not leave a whole lot of time to prepare. We are always having to think on our toes so planning ahead can be quite difficult.

So how do we solve this?

Pick a day ( I like Sunday), and Plan Plan Plan ahead. That means meals, alone time, workouts, etc… Just like you go to work from 8 to 5 you need to plan your life with the same structure.

For example: Cook Meals for the Week!

Imagine how much more relaxed and happy you would be if you knew that you were coming home to […] Read more

CPM Week of Workouts: July 11 – 15

Quote for the week…
You can’t spell CHALLENGE without CHANGE!

Monday: (Strength Day) – Who doesn’t like to start off the week with burpees?!? But first you will get 6-sets to work on Overhead Squats followed by a 15-min AMRAP of burpees, OH squats and running.

Tuesday: Double Test is back – Time to retest! Part B consists of 16-min AMRAP of Seated DB Press, Pistols and our favorite T2B. Don’t worry the doubles will come back into the mix to amp it up a bit!

Wednesday: Chipper Workout filled with lots of body movements that will both test and push your limits. Goal is to […] Read more

Growing Up To Be Strong

15% Off Fish Oil on July 15th

July is O-FISH-ALLY fish oil month. If you were to ask “what is the most important supplement to take?” We would tell you fish oil. Even with clean eating, most of us are deficient in Omega-3’s fatty acid. Luckily this SFH product makes it simple to add them into your diet. You will receive a friendly 15% off fish oil ordered on the 15th. We will have a sign-up spot on the board in the changing room.

Teaching Our Kids To Be Strong

We are half way through our […] Read more

CPM Tips and Tricks to Curb Those Sugar Cravings …

With the warm summer months and fun outdoor activities such as fairs, carnivals, water parks, water activities etc .. with these events comes sweet treats that can really put a damper on your overall health goals…

Here are 5 tips to make sure you curb those cravings and don’t get eaten by the sugar dragon this summer!

#1 Frozen Fruit is Your New BFF– Frozen Fruit is your best grab when the sugar craving starts to be fierce. Fruits are great choices as they are rich in vitamins and nutrients. Try freezing strawberries, blueberries, banana, grapes, oranges, pineapple etc .. You can […] Read more

My Top 2 Weighted Stretches…

Last week we discussed, a New Way to Stretch, talking about adding weight to stretching. I promised to provide my 2 favorite stretches this week. The first, Jefferson Curl, will improve most all of your posterior chain (lower leg, hamstring and all the way up the spine). Secondly, Shoulder Dislocates aka Passthru’s, working all aspects of your shoulders and thoracic area.

Jefferson Curl

Begin by using a light weight such as an empty barbell, and stand on a box (or some weight plates) so that your feet are above the floor. Tuck your chin, lock your knees, and round your back one vertebrae […] Read more

CPM Has Goals … and We Know How to Achieve Them!

We all have goals that we want to attain.. but how do we put the goals that we write down on paper into action?

Why do we continue to tell ourselves what we can’t do instead of focusing on what we can and are doing?

I have been really reading a lot about mindset lately. It has always fascinated me on why and how some people can push themselves to limits unimaginable and others sit back and say “I could never do that”.

It is just as easy to train our brain so why do we lose focus on what is important and […] Read more

CPM Week of Workouts: July 4 – July 8

Quote for the week…
“Freedom is nothing but the chance to be better”
~Albert Camus

Monday: In celebration of Independence Day, we will be CLOSED! ??

Tuesday: (Strength Day) – “The Big Clean Complex”– High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk. Lets just say, its a good day to get really good at your Clean, followed by some running and lunges.

Wednesday: Nothing like starting off the day with some sprinting! Fun little build-up to get you nice and prepped […] Read more

Am I Too Old To Try New Things?

4th of July Holiday Schedule

Saturday, July 2nd – No Classes
Sunday, July 3rd – No Classes
Monday, July 4th – No Classes

More SFH Specials

Get ready for a great deal on fish oil. Watch your inbox… our newsletter is coming Tuesday morning!

Am I Too Old To Try New Things?

I hate to admit this but I’m starting to get nervous about trying new things. What got me thinking about this? Let’s start with last weekend…wakeboarding. Never tried it. I’m a decent waterskier so I figured this wasn’t that much of a stretch. Well after a few […] Read more

Member Spotlight = Sarah Anderson #theMuscle

Like Nick, Annie and I have known Sarah, aka the Muscle, for quite sometime. She embodies the heart of a champion and she is really nice too:). She has all the common excuses someone could use to stop them from achieving their Health and Fitness goals; FULL Time career, spouse who travels out of town frequently, 2 young active girls and all the responsibilities you could think of… but she doesn’t let that get in the way. She is tough as nails and as friendly as they come. Anytime you are fortunate enough to attend class with her you will […] Read more

A New Way to Stretch

Traditional Method Formula…

Use Weights to get stronger. Use bodyweight to Stretch.

New Approach…

Use Weights to Stretch… Use Bodyweight to get Stronger.

For decades, if not longer, the traditional fitness advice has been to get stronger by lifting weights and get more flexible by static stretching without weight. Here we will discuss how weighted mobility is different and why it is needed.

Not your average stretching

The typical recommendations for increasing flexibility in the past have been to increase your range of motion in a static stretching position using only your bodyweight. When you add load into the equation via weighted mobility work, however, then the entire scenario […] Read more

No Regrets CPM’ers

So many of us let life take us by storm. We go through the day to day’s and never make time for the things that we really want to do.

Life is moving at a fast pace and isn’t slowing down anytime soon! Think about how fast this year has already gone, the past 5 years, etc ..

My husband and I went to a wedding last weekend and we couldn’t believe that it had been 9 years since we had said our “I Do’s”; it seemed like it was yesterday!

In oder to create the future you want, you have to start […] Read more

CPM Week of Workouts: June 27 – July 1

Quote for the week…
Make your workout a hobby…NOT a chore!

Monday: “Batman vs Superman” – Come prepared for this colossal battle between partners involving running and burpees. Who will win? Only way to find out is to show up!

Tuesday: AMRAP special of slam balls, medium-heavy hang cleans and wall balls. Its a perfect build-up: 3-rounds of 1-min, 2-min and 3-min AMRAP’s with a minute rest in between rounds.

Wednesday: (Strength Day) – Bringing back the Snatch! Part A: Snatch for 1-rep max. Part B: 10-min AMRAP of ground to overhead and doubles. And because we have missed them there is an Ab Finisher!

Thursday: (Strength Day) – […] Read more

I’m So Sore… SO SORE!

4th of July Holiday Schedule

Saturday, July 2nd – No Classes
Sunday, July 3rd – No Classes
Monday, July 4th – No Classes

More SFH Specials

10% off SFH products on the 10th was great. Be on the lookout for another special coming in July!

I’m Sore… I’m Really Sore

Did you do Monday’s workout? If so, you were probably quite sore Tuesday, Wednesday, Thursday, maybe even Friday. Chelsea is a challenging workout… challenging is a nice way to put it. For some it was the shoulders, some the triceps and I heard a few that were […] Read more

Member Spotlight = Nick Liesinger

Consider this the first of many member spotlights. And we are starting it off with a BANG! My friend Nickky. I’ve known Nick for quite a while. It all started back in 2009. Over the years I known Nick I’ve grown to appreciate him more. You can’t say enough about how great of a person he is. So lets get to know him a little better…

When did you first start training at CPMFITness?
I’ve been a member at CPMFITness since early 2014.

Tell about your sports/FITness background:
When it comes to sports and fitness, I was always the “chubby kid” who didn’t have […] Read more

re-Selling Yourself…

I am going through an application process to join a Mastermind Group. Its given me a chance to stop the world, think and analyze myself about everything… It’s pretty cool! We all need to stop from time to time and check in with…

A. Why we got started
B. What we are doing
C. Where we are going.

I’d like you to do the same with you about CPMFITness and your journey. We have many folks who read this blog; those who’ve known us from the past, are currently with our gym(s) and those who will be working with us in the near future. […] Read more

Don’t Let Stress Take Over CPM …

In today’s society, we are living in high demand, two parent working homes, more activities than you know what to do with, a TDL that goes on an on, but we are not feeling stressed right … WRONG!

Just writing this list made me feel a little tense, so imagine living it day-to-day.

So What exactly is stress?

Stress is a natural physical and mental reaction to both good and bad experiences that can be beneficial to your health and safety. Your body responds to stress by releasing hormones and increasing your heart and breathing rates. Your brain gets more oxygen, giving you […] Read more