CPM Fitness Sioux Falls | Best gyms | Lose weight

The 3 Types of People …

I got the pleasure of doing our last podcast Two Girls and Some Thoughts on a book entitled “Relentless” by Tim Grover.

He was the personal trainer to sports greats like Kobe Bryant, Michael Jordan, Charles Barkley etc …

In his book he speaks about the three types of people he comes into contact with …

Cooler: very careful, waits to be told what to do “Set up Guy” keeps things going needs direction at all times …Does not have much drive or ambition is very content with just being average.

Closer: Can handle pressure will get the job done if you put hiim […] Read more

CPM Week of Workouts: May 16 – 20

Quote for this Week…
“The best way to get to the TOP is to get off your bottom.”

Monday: (Strength Day) = Front Squats. Great combo of Lifting and Gymnastics! Part A 5 rep sets of Front Squats. Part B running, slam ball with a twist (literally) and Wall Walks!

Tuesday: Lots of Rowing… More lots of Pushup’s… More Lots = more than alot!

Wednesday: (Strength Day) = Squat Cleans. Testing our Clean with a Front Squat. Using a % of our Part A weight for Part B and combining Squat Cleans with Burpees.

Thursday: Double Unders and KB Snatch work. Its a good one:) And we […] Read more

Fun Stuff Coming This Summer to CPM!

CPMFIT Kids Coming This Summer!

Coming this June and July…. CPMFIT Kids! Get your kids off the couch and their devices and into the gym. We will motivate, build self-confidence and have a lot of fun during our 6 week kids program.

What: 6 Weeks of the CPM classes you love tailored to fit your kids active lifestyle.

Age: 8 – 12 years old

Date: June 13th – July 27th (no classes week of July 4th)

Day & Time: Mondays and Wednesdays from 10:30 am – 11:15 am

Cost: $115 + tax for 1 kid
$199 + tax for 2 kids

* Class size is limited […] Read more

Spring Cleaning Done Right at CPM ….

It’s Spring Cleaning and although it is a tedious, daunting chore; cleaning out the clutter is the greatest feeling when you are done!

Here are the top five tops to a successful Spring Cleaning …

1. Turn Your Hangers Around :

Turn all your clothes hangers in the reverse direction. After you wear an item, return it with the hanger facing the correct direction. This way you be able to see what clothes you wear and what clothes you don’t.

2. 12-12-12 Challenge

Quickly locate 12 items to toss 12 to donate, and 12 put back to their proper home. This […] Read more

Staying Motivated with CPMFITness

So we now know how to GET MOTIVATED… How do we stay motivated?

If you think I’m going to give you a list of things you can do to stay motivated (similar to the Getting Motivated post) then you are WRONG!

Huh? Why? Because as I mentioned in, GETTING MOTIVATED, motivation is temporary and needs constant attention for you to continue to get motivated. You actually don’t stay motivated.

For you to ‘Stay Motivated’ you need to become disciplined.

What is Discipline?

Discipline is not motivation. Discipline is a skill and must be developed. Discipline is an orderly, prescribed conduct that will get you what you want. Discipline […] Read more

Find Your Super Why …

It is very easy to go through life living in your “daily routine”. You get up you brush your teeth, you get your coffee, you take a shower, you get ready for work, you drive to work, you get into your office answer emails, complete daily tasks, go to lunch, come back finish daily tasks, drive home, cook dinner, watch t.v., go to bed.

For how many of us does this sound familiar and we can go days upon months upon years living in this habitual lifestyle but why?

Recently I watched a great Ted talk from the author Elizabeth Gilbert who […] Read more

CPM Week of Workouts: May 9 – 13

Quote for this Week…
“Your future is created by what you do today. Not tomorrow!”

Monday: Part A = Leg Levers to Lift. Part B will have a bunch of types of heavy carriers. Lastly, we have a sprint style Back Squat and Sit-Up sandwich.

Tuesday: Part A = Plank Dips… And Part B = Meaty AMRAP of Box Jumps, Push Presses and Plate Runs.

Wednesday: Abs will involve obliques with Russian Twists, Plank Twist and Windshield Wipers. Then we will Tabata… a whole lot of Tabata!

Thursday: Various types of Planks for the Abs… Followed by some stamina work of running with air squat checkpoints and KB […] Read more

What Is Spousing and Do You Do It?

Awesome Abs April (AAA) Challenge!

You are all doing this challenge, whether you bought a challenge pack or not. Be sure to let us know if you want to sneak in a few extra classes. IT’S NOT TOO LATE! Check out MEALLOGGER to see what your CPM friends are eating during this challenge and to log your meals and stay on track!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program […] Read more

CPM Suns Out Guns Out …

We had a bit of a dry spell in the midwest the past week. I had no idea how much lack of sun took such a toll on my mind and my body … Until Monday when we received the much-needed sunshine we had all been desiring!

Lack of Vitamin D has many negative effects on us, and some effects being very detrimental to our overall health.

Here are some signs that you might be lacking in the vitamin D area ..

1. Muscle Fatigue and/or Pain: – Sore muscles and fatigue plagues many. With a simple add of Vitamin D you can […] Read more

Getting Motivated with CPMFITness

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

CPM Morning Routine For Success ….

It is very easy to let excuses, time, other tasks get in the way of your workouts and your overall success. We can have the best “intentions” to workout out, but life just seems to keep getting in the way.

Your morning is the key to success; it can be a routine that sets your day off to great start and it can start your day off to not so great too.

I have never been a morning person, but I have made my morning ritual such a habit that now the “know” of how good I will feel over weighs the […] Read more

CPM Week Of Workouts: May 2nd – 6th

Quote for this Week…
“When things don’t happen right away, just remember it takes 6 months to build a Rolls Royce and 14 hours to build a Toyota. In regards to your training, which one are you trying to build?”

Monday:(Strength Day) = Deadlifts and Cleans… Part A = Planks, Bicycles, and Windsheild Wipers. Part B is finding a 1 Rep Deadlift. Then we are taking 50% of our best Deadlift and turning it into a Clean workout.

Tuesday:Good Morning Darling and Flutter Kicks for the Abs. Part B is KB Swings, Burpees and various KB work (PPress, Squats, Snatch).

Wednesday: Body Levers for Part A. Then […] Read more

What’s Happening at CPM? Find Out Here!

Awesome Abs April (AAA) Challenge!

You are all doing this challenge, whether you bought a challenge pack or not. Be sure to let us know if you want to sneak in a few extra classes. IT’S NOT TOO LATE! Check out MEALLOGGER to see what your CPM friends are eating during this challenge and to log your meals and stay on track!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program […] Read more

A CPM Pancake Lover’s Heaven ….

I made these delicious pancakes on Sunday. They were very simple and tasted amazing! They also tasted really good left over!

Ingredients:

1 cup of almond flour
1/4 cup of coconut flour
1 ripe banana (mashed)
1/4 cup of raw walnut pieces
1/4 cup of vanilla coconut creamer
1/4 cup of unsweetened vanilla almond milk

*If you don’t have coconut creamer you can use a 1/2 cup of almond milk.

1 egg (whisked)
1 tsp of cinnamon
1 Tbsp of raw honey
1 tsp of vanilla extract
1 tsp of baking powder
1/2 cup of water (might to add a little more if too dry)
1-2 Tbsp of coconut oil (for frying)

Directions:

In a large mixing […] Read more

I’m Getting Salty…

Question for you…

What is the first thing I think of when someone has a phyiscal problem?

(overweight, asthma, pulled muscles, tight muscle, fatique, charley horse, muscle cramp, etc…)

Answer = Dehydration!

What is the most obvious solution to the problem? Drink more water!.. Right?!

What if I told you… Water is NOT enough!

So what does this mean? Although we praise drinking lots of water to all of our members, plain drinking water may not be enough for you. The key missing factor? Electrolytes. If you eat a very unprocessed diet and stay physically active, you may want to consider drinking electrolyte-rich fluids before, during and after […] Read more

Choose to Be Happy CPMFITness ….

“Happiness is not ready-made. It comes from your own actions.” —The Dalai Lama

What if you viewed happiness as a choice?

What if you could be happy and find joy each and everyday?

Wouldn’t you want that?

Why is it that some people seem so happy-go-lucky all of the time while others seem to walk around with a dark cloud hanging over their heads at all times.

Here are some simple steps you can take so that your life is filled with gratitude and happiness and not the alternative.

Look at the situation or your current state and choose to appreciate where you are and then […] Read more

CPMFITness Week of Workouts: April 25 – 29

Quote for this Week…
Don’t be upset by the results you didn’t get, with the progressions you didn’t do.

Monday: AAA Challenge begins… Part A = Evil Wheels?! Part B we are partnering up for a cardio blaster! 200m Sprints + Double Unders and 400m Rows and Slam Balls. #doubleTrouble

Tuesday: (Strength Day) = Snatch! Thai Planks for the Abs. Snatch work. And a compelation of DB Thrusters, Toes to Bar, Box Jumps, Burpees and Running.

Wednesday: The ‘300 Ab Workout’ to start! Part B we are doing our ‘Meaty‘ AMRAP. Think running, air squats and work with the dumbbell.

Thursday: Hollow Holds and Side Planks for the Abs… A […] Read more

Let The 6-Pack Begin!

Awesome Abs April (AAA) Challenge!

You are all doing this challenge, whether you bought a challenge pack or not. Be sure to let us know if you want to sneak in a few extra classes. IT’S NOT TOO LATE! Check out MEALLOGGER to see what your CPM friends are eating during this challenge and to log your meals and stay on track!

When?
Start = April 18th
End = May 14th

What?
*Everyday. Every single class, including all yoga classes, we will have a portion of class dedicated to your ABS! We are literally going to ROCK YOUR CORE! Expect an intelligently designed program to […] Read more

Calling All CPM Chocolate Lovers …

When I meet with many of my clients, one of the their concerns is having to give up their love for chocolate ..

Well here is the best news you have received all week .. DON’T GIVE IT UP!

Chocolate has many wonderful benefits … That is if you eat the right kind!

Here is a link to some of the best quality chocolates to choose from …

#1 Chocolate is Rich in Antioxidants: The antioxidants in chocolate enhance memory and cognition and reduce your risk of dementia.

# 2 Dark chocolate equates to Heart Health: Studies show that dark chocolate […] Read more

A Productivity Nightmare.. And Solution! @CPMFITness

I have a confession to make… I’m a recovering ‘Procrastination-Aholic’!

I’m ambitious, confident, motivated and excited to take on the world. I think all the time and to take on too much! I used to write To-Do-Lists (TDLs) of everything I wanted to get done in a day/week/month/year. The list would grow. and Grow.. And GROW! I would check off very little and let myself down. Feel overwhelmed. And get de-motivated! Grrrrr!

Until a couple of years ago I had this ‘lightbulb’ moment. It was from a great book, Procrastinate on Purpose. The author Rory Vaden was explaining how people like to prioritize […] Read more