There Are No Vacations From Working Out!

There Are No Vacations From Working Out!

Supplements and Sweatshirts

First the sweatshirts. We put in another order for the extremely popular CPM Sweatshirts. If you would like one, check with your coach to see if we have your size!

We will be placing another SFH order in March. Watch the board to get your name in on the pre-order!

Guess Who Worked Out On Vacation??

Just returned from a fantastic vacation in Jamaica. The plan was to try to workout about every other day while we were there. We didn’t do too bad. On a vacation like that, it’s not about getting in a workout for physical reasons as much […] Read more

CPM’s Happy Drug of Choice …

CPM’s Happy Drug of Choice …

The last two weeks we have been blest with some amazing weather in South Dakota … There have been 70 even 80 degree days (which is unheard of in March) Typically March is the month with the most snow, and when you are completely done with winter and want to get outside but can’t.

These fantastic days have put me in fabulous mood. I have felt rejuvenated, energetic, happy, etc… You forgot the importance that sun (vitamin D in particular) has on your mental and physical state! It felt great to just soak in the sun or walk around and not […] Read more

Calling All You Challenge Junkies…

Calling All You Challenge Junkies…

Everything we undertake in life has a beginning and an end. Typically, we are excited at the beginning of an opportunity, a relationship, or a venture; we’re also happy when we can celebrate our achievement and have the satisfaction of a fulfilled desire. But between the beginning and the end, every situation has a “middle”—and the middle is where we often face our greatest challenges.

Between our beginnings and our endings, we must develop the determination necessary to overcome the difficult circumstances we encounter in the middle. We can be people who finish what we begin.

My big question I’ve been asking […] Read more

Daylight Savings Health Benefits Revealed ..

Daylight Savings Health Benefits Revealed ..

Sunday we all had to set our clocks forward 1 hour. So even though we lost an hour of sleep, we gained an hour of beautiful sunlight.

It turns out there might be some benefit to losing that hour of sleep. Getting a little more daylight in your life could be the best for you and your overall health and here is why …
“We benefit from being near daylight because it lowers our blood pressure, gets us in a better mood and gets our bodies producing Serotonin. It also gets the body producing Melatonin which allows us to sleep better at […] Read more

CPM Week of Workouts: March 14-18

CPM Week of Workouts: March 14-18

Quote for this Week…
—A year from now—
–You will wish you had–
-STARTED TODAY-  

 

Monday:  (Strength Day) = Bear Complex. We got with the Bull last week we are messing with the Bear this week. Adding some Wall Balls with it in Part B (see below:)

Tuesday: Part A we have some technique work with the clean and some leg strength/mobility. Part B. has a 12min HARD cap of 5oom row(s) Power Cleans and Box Jumps.

Wednesday: We will test your endurance and grip! 800m Runs + KB Swings + Pullups. Lots of it! You will get FITTER on Wednesday.

Thursday:  Bodyweight/Gymnasty day. 4 stations in Part A (deck squats, dips, […] Read more

Feeling Springy…

Feeling Springy…

+1 Post Challenge Special

Lets be honest… The PnP Challenge went great! Attendance went up! You committed to the principles of the nutrition guidelines and you succeeded. It was all focused on forward progress not little setbacks. With the success of the challenge we would like to extend a special upgrade to ALL MEMBERS! Introducing the +1 Pass Special.

You have until March 15th to upgrade your current membership. Here are your 2 options:

A. +1 (just like the challenge)
Take your current membership and add an extra class every week for 30 days.
For ex: If you are 3x/wk you would +1 that […] Read more

CPM Tips and Tricks to Becoming A Morning Person …

CPM Tips and Tricks to Becoming A Morning Person …

Some people dread mornings just as much as the plague … While others jump out with pep in their step. Why do some dread while others jump for joy? Here are some helpful tips that will want to switch those late nights for early mornings.

#1 Change Your Sleep Pattern: I used to be a night owl. I was a server and bartender for many years, so going to bed at 1 or 2 am was not uncommon and mornings where not my favorite. When I started training and we opened our gym, the hours completely changed for me, and […] Read more

Had To…

Had To…

I often say we are who we are today because of the total thoughts, actions, habits we’ve done over time in our lives.

Everyday is a new day and we are a new person, but at the same time, we also have to deal with our old self. When we allow the old self to rule, we will follow our feelings instead of operating in self-control. Self-control is a fruit of our new nature, and all we need to do is develop it. We can develop self-control by using it, just as we can develop muscles by using them.

Exercising self-control is a form […] Read more

CPM Celebrates National Nutrition Month

CPM Celebrates National Nutrition Month

March represents “National Nutrition Month” . In honor of keeping the theme alive and getting people aware of what a “healthy” plate even looks like KDLT News and I teamed up to show you how easy and delicious it is to create a healthy meal plan for breakfast, lunch, and dinner.

http://www.kdlt.com/news/local-news/fit-chic-healthy-meals-for-national-nutrition-month/38317130

It is much easier than we think to achieve a true definition of healthy … Be aware of national nutrition month by eating whole foods, feeding the body a protein, veggie, and fat and eating foods that are not ridden with laundry lists of ingredients.

The O-Board Says…

A. Snatch
2-2-2-2-2

B. For […] Read more

CPM Week of Workouts: March 7 – 11

CPM Week of Workouts: March 7 – 11

Quote for this Week…
You get what you build, with the opposite being true.  

 

Monday:  We are gettin’ Bull’ish on Monday. Lots of Double Unders, Overhead Squats, Pullup’s with a 1 mile run. (see below:)

Tuesday: (Strength Day) = Snatch. We are working up to a heavy double. Keeping with our Tuesday theme the ‘Cindy’s’ we are blending the Snatch with a round of Cindy. Be sure to challenge yourself on the Snatch weight for part B.

Wednesday: Part A we are working on Bodyweight Strength with Strict Pullups. Use a spotter vs. a band! Then we will be rowing our tails off!

Thursday:  (Strength Day) Back Squats! Sets of […] Read more

What’s Happening at CPM!

What’s Happening at CPM!

+1 Post Challenge Special

Lets be honest… The PnP Challenge went great! Attendance went up! You committed to the principles of the nutrition guidelines and you succeeded. It was all focused on forward progress not little setbacks. With the success of the challenge we would like to extend a special upgrade to ALL MEMBERS! Introducing the +1 Pass Special.

You have until March 15th to upgrade your current membership. Here are your 2 options:

A. +1 (just like the challenge)
Take your current membership and add an extra class every week for 30 days.
For ex: If you are 3x/wk you would +1 that […] Read more

CPM Recipe for the Books …

CPM Recipe for the Books …

For the Academy Awards, I wanted to come up with something festive for the movie “the Martian”. The only thing he could grow on Mars was potatoes so I thought what better way to represent the movie than with yummy potato balls.

They were definitely the hit of party and even though the Martian didn’t win, my recipe sure won over the crowd!

Ingredients:

3 cups of mashed potatoes

2 tablespoons of grass-fed butter (melted)

2 teaspoons of garlic powder

1/4 cup of greek cream cheese (or regular full fat)

1/4 cup of parmesan cheese

1 tablespoon of cilantro

1/4 cup of full fat canned coconut milk

8 strips […] Read more

I Need Some New Shoes… Feet 101

I Need Some New Shoes… Feet 101

“High Tech Shoes = Low Tech Feet” Ido Portal

Almost two decades ago, the fitness industry initiated a trend in barefoot training that ultimately led to mass production of barefoot or minimalist-style shoes.

Perpetuated by various research studies and writings (most of which supported the potential benefits), this step in a right direction was quickly met with disaster. Athletes, runners, and everyday gym-goers began developing minor to severe injuries.

Enter the Maximalist Trend
Instead of simply returning to normal shoes, these same companies who previously advocated minimalist footwear began creating and marketing “maximalist shoes” with several inches of cushion.

“Big Shoes” the opposite direction
Rather than […] Read more

CPM Get In Fat Burning Shape ..

CPM Get In Fat Burning Shape ..

A lot of us are not that fond of doing tons of cardio to try to stay fit and trim.

What if you didn’t have to do a ton to get the results that you want?

Here are some great exercises that I use often to be a lean mean fighting machine!

#1 Burpees – the #1 overall total body exercise. A little will go a long way with this fun movement. You can work your arms, legs, abs, glutes and take that heart rate to another level. Here is a great list of fun workouts that just involve burpees. The best part […] Read more

CPM Week of Workouts: Feb 29 – Mar 4

CPM Week of Workouts: Feb 29 – Mar 4

Quote for this Week…
Don’t Wish for it. WORK for it.  

 

Monday:  3 separate AMRAPs of the same movements (Box Jumps, Row for Cals, Pwr Snatch and Overhead Squats). 3min, 6min and All Out (9min cap). Your goal is to get as far as you can in the allotted time. Start over each next AMRAP. Score each of the 3 scores.

Tuesday: Instead of partners like last week. We are giving you a weight plate for another great 20 min AMRAP of Pullups, Pushups and Squats.

Wednesday: It’s you the open road and a Wall Ball. 800m runs with a MAX Wall Ball effort.

Thursday:  (Strength Day) Jerks! We will […] Read more

We Love Your Friends!

We Love Your Friends!

Progress Not Perfection Winners!

Congrats to everyone that participated in the challenge and especially to those who completed it. You did a fantastic job and greatly exceeded our expectations!

Here are the stats…
-51 Total Participants
-9 Coaches
-27 Qualifiers
-14 Prize Winners!

Watch the video above (less than 7 min!) to see the amazing presentation of the winners! If you have no patience and need to know right now here is your list below…

1. Victoria Albers WINS = $500
2. Meghan Meister WINS = $500
3. Rochelle Sweetman WINS = $500
4. Vanessa Sweeney WINS = $50 Scheels
5. Carrie Van Heel WINS = $50 Pappys
6. Courtney Hughes WINS = […] Read more

Curb Your Cravings CPM’ers …

Curb Your Cravings CPM’ers …

Do you ever feel like you are constantly feeling hungry and nothing you eat satisfies that sensation? It could be some of the habits that you have created in the environment around you that are prohibiting you from ever feeling full.

These helpful tips will give you some insight along with some good tricks on how to really acknowledge a craving and decide whether your body is “really” hungry, or just craving one of the other items I have listed below…..

#1 Drink More Water – Especially in these hot summer months make sure you are getting your adequate amount of water […] Read more

I Agree…

I Agree…

It is expensive…
But what is it going to cost you??
Click ==> PAY NOW OR PAY LATER

I have no time…
“Don’t we all have the same time?
Click ==> Time Manage Like a Dentist
Click ==> Perspective on Time
Click ==> M.A.K.E Time

I’m not in good enough shape yet..
Oh yeah…
Click ==> “I Have to ‘Get In Shape’ Before I Start”

More Fun Excuses: I’m intimidated.. The workouts are too long.. The workouts make me too sore..
Imagine what you can do and how you can feel when they don’t feel that way.
What kind of shape would you be in when you aren’t as sore.
Click ==> Hustler: To Be or […] Read more

Routine is Key CPM …

Routine is Key CPM …

There is so much power in the daily routines that we commit or don’t commit to.

It is the reasons some are successful and the reason others are not.

If you look at the very successful in life (i.e top athletes, politicians, business men, pastors, actors, etc … ) They all have very diligent routines.

Most wake up before the sun and start their day with meditation and/or stretching/exercise or movement of some sort.

They plan ahead, writing down their week on sunday nights. Then recapping the night on what the next day has in store for you.

They Invest in themselves .. they set […] Read more

CPM Week of Workouts: Feb 22 – 26

CPM Week of Workouts: Feb 22 – 26

Quote for this Week…
To change your body you must first change your mind.  

 

Monday:  One partner will chip away at the Rowing… The other partner will attack Plates Snatches and Burpees. Partners can switch as they wish. Great way to start off bring a friend week!

Tuesday: Partners are combining efforts in a great 20 min AMRAP of Pullups, Pushups and Squats. One partner does a round the other holds a KB. Don’t drop the KB!

Wednesday: High volume work mainly with the Kettlebell. Swings, squats, Mountain climber and KB Step Up’s.

Thursday:  (Strength Day) Deadlifts! Part B has deadlifts, box jumps and toes to bar.

Friday: Farmer Carry’s, […] Read more