What to do without a CPMFIT Approved Menu??

What to do without a CPMFIT Approved Menu??

We pretty excited to drop another CPMFIT Approved Menu with Ode to Good Food Downtown in the Cherapa Place. Look out for paper copies at both Western Mall and 2.o soon as well as pdf’s on our website.

We are also excited for those of you that get the idea that healthy food can and does taste good for you.

But what do you do without a CPMFIT Approved Menu?

We’ve written about some RESTAURANT RULES TO LIVE BY… I’d like to dive in with another view:

Restaurant menu’s can confusing — but these tips will make your healthy dining experience fun, satisfying and stress […] Read more

Make Happiness and Positivity Your Goal for February ..

Make Happiness and Positivity Your Goal for February ..

Resolutions are so often focused around weightless or physical results. But what if you used this 2016 to change your outlook and change your life.

What if this year we took a happiness and positivity challenge?

What is this you ask?

What if for the next 30 days you chose to look at the glass half full. Smile not frown, Love instead of hate, treat others the way you want to be treated instead of how you feel they “deserve” to be treated.”deserve” to be treated. 30 day of happiness

Here is a calendar to keep you on the track of feeling happy […] Read more

CPM Week of Workouts: Feb 1 – 5

CPM Week of Workouts: Feb 1 – 5

Quote for this Week…
STOP underestimating Yourself!  

 

Monday: (Strength Day) Overhead Squat Day! Throwing OHS’s with quite a few Double Unders for conditioning.

Tuesday: Gymnastic Strength and Skill of Toe to Bar + Handstand Holds for Part A. Part B has running (rowing) with walking lunges.

Wednesday: Wall Ball Ladder for the warmup (really part A). And a series of 5/3/5/3 AMRAP with various movements including; Burpee Box Jumps, Plate Snatching, DB Push Press, Rowing, etc…

Thursday: (Strength Day) Deadlifts for Part A. Pairing DL’s with rowing and KB Swings for the conditioning.

Friday: Laddering up running starting at 100m ending in 800m. Combining Pullups, Pushups, Situps, Squats…

 

Cheers to chasing excellence!

The O-Board Says…

Part […] Read more

Are You Doing This Challenge Thing?

Are You Doing This Challenge Thing?

Progress Not Perfection

Can you believe February is almost here? This challenge is flying by. We are hearing lots of positive feedback from members on this challenge thus far. More energy, less cravings, pants fit better, skin is clearer. All of these things are great and worth bragging about. Keep up the good work challengers!

In case you missed it, click HERE to watch our latest challenge video.

Perkville

We are really excited to announce our new rewards program, Perkville. Earn points for working out, referring friends, participating in challenges and more! You can turn those points into merchandise, free classes, cash off your […] Read more

Perfect “Progress Not Perfection” Recipe …

Perfect “Progress Not Perfection” Recipe …

This is the perfect recipe for Breakfast, Lunch, and Dinner!

For all of you that are looking for some new easy delicious recipes this is the one to put in the books!

Ingredients:

2 large sweet potatoes mashed and skin removed

1 tbs coconut oil

10 eggs

1 small onion diced

1 green pepper diced

1 red pepper diced

2 cloves of garlic

1 can of diced tomatoes

1 tablespoon of ghee or grass-fed butter

1 tsp of cilantro

1 cup of full fat canned coconut milk

1 cup of steamed broccoli

1 cup of diced Brussel sprouts

1 6 ounce can of diced green chili’s

1 avocado diced

8 pieces of bacon diced or […] Read more

Change YOUR Word(s) = Cheat Meals

Change YOUR Word(s) = Cheat Meals

I’ve written about changing your words before with “Strict”. More recently we’ve discussed how using your words is very important with  The way we think and speak are vital to how we feel and perform. Words are very very powerful. They can be used to your advantage or they can hold you back and stress you out!

We all have emotional attachments to words. Some people view a certain word different than others. Sometimes when I am in a conversion with someone and I hear them say a certain word, I ask them to define what they mean by it. Not […] Read more

If the Pros Are Doing Yoga .. So Should YOU!!

If the Pros Are Doing Yoga .. So Should YOU!!

It makes me so excited to see wonderful articles, pictures, instagrams etc … about professional athletes incorporating yoga into their training and seeing amazing results!

Have you heard of Lebron James, Novak Djokovic, Vernon Davis, Kevin Love, Evan Longoria, Tom Brady (just to name a few)?

Not only are they the top Professional Athletes in the world they also all practice Yoga!

They all say how much yoga has impacted their sport in such a positive way! They are calmer in games, strengthens muscles and helps with nagging aches and pains/injuries during the season.

Tom Brady States: “it’s great for flexibility, it’s therapeutic, and […] Read more

CPM Week of Workouts: Jan 25 – 29

CPM Week of Workouts: Jan 25 – 29

Quote for this Week…
You can have Results or Excuses… Not BOTH!

 

Monday: (Strength Day) Thrusters Max out. Then a Beat dat Clock with Thrusters and Double Unders.

Tuesday: (Strength Day) Ladder down of Rowing, Burpee over the Bar, Power Snatch, Squat Cleans, Pullups + Dips (Muscle Up’s).

Wednesday: Another Beat dat Clock involving rowing, Wall Balls and Sit-Up with Slam Ball Toss.

Thursday: We’ve got an A, B and C type workout for today. Walking Lunges, Clean and Jerks and Burpee Board Jump’s. It’s like Leg Day –> Strength –> Cardio Time!

Friday: Rowing, Handstands, Higher Box Jumps and Situp’s… Laddering down makes everyone have tighter bodies and happy smiles:)

 

Cheers […] Read more

Is Friday Your Cheat Day?

Is Friday Your Cheat Day?

Progress Not Perfection

Another week down! How are you feeling? We hope you are feeling better both mentally and physically. It can get a little tedious to have to log meals on MealLogger but keep up the good work. These next 3 weeks will fly by and you will have amazing results to show for all of your hard work.

In case you missed it, click HERE to watch our latest challenge video.

Perkville

We are really excited to announce our new rewards program, Perkville. Earn points for working out, referring friends, participating in challenges and more! You can turn those points into merchandise, […] Read more

CPM Restaurant Rules to Live By …

CPM Restaurant Rules to Live By …

“How do I stay healthy when I go out to eat?”
“I don’t know what to substitute for my unhealthy side dishes?”
“I will NOT give up my social life for a diet!”

With the Progress Not Perfection Challenge … Many people fear they can not eat out and still stay “compliant”. Well let me tell you … YOU CAN and here’s how:

Here are some great Rules to Live By When Eating Out so you are prepared and do not steer away from your goals!

1- Control your Sides: Instead of mash potato’s, fries, or any other starchy carbs your restaurant provides as a […] Read more

We are Lazy… Let’s Leverage it!

We are Lazy… Let’s Leverage it!

 

Okay, It’s a brand new year and we are trying to make some changes. Over a third of the gym is participating in our Progress NOT Perfection Challenge ready to make this the FITTEST year of their lives! But lets take a moment to understand that these changes are up against very well conditioned habit patterns. Habits that you’ve been growing, reinforcing and repeating now unconsciously a long time, maybe years (and in some cases maybe DECADES!).

Right now you are focused, excited, motivated and determined! But let me be honest with you, this will get hard! And human beings don’t like […] Read more

CPM’s Guide To Focus On Your Passion This 2016 ..

CPM’s Guide To Focus On Your Passion This 2016 ..

With a New Year comes reflections and evaluations of 2015.

What were some wins?

Some things you want to keep doing?

Some things you don’t?

Do you want to take better care of yourself?

Focus on your passions more?

Embrace the small success’?

More family time?

Before you know it 2017 will be here and we will be reflecting on the wins, the keep and keep not’s will be back to the fore front of our minds.

Time travels forward whether we like it or not but the more we can focus on what makes us feel happiness, peace, and fulfillment and not on all the things we wish […] Read more

CPM Week of Workouts: Jan 18th – 22nd

CPM Week of Workouts: Jan 18th – 22nd

Quote for this Week…
STARVE Our Distractions — FEED Your Focus…

 

Monday: (Strength Day) Squat Clean complex for Part A. Then we are working those Squat Clean with upper body work ala Dips!

Tuesday: Holy Tabata Time! 20 seconds on and 10 seconds rest with Pull-ups, Row for Cals, Lateral Hops and Slam Balls.

Wednesday: Part A is Cardio Test… 1000m Row. Then we are AMRAPing ‘Mr. Spectaculars, Box Jumps, KB Swings.

Thursday: The Death By’s… 10 meters, Jump Squats, and Push Press… Oh Yeah!

Friday: Lets Chippa… Deadlifts, Box Jumps, WallBalls and a couple other things:)

 

Cheers to chasing excellence!

The O-Board Says…

Part A:
Squat Clean Complex:
Deadlift
Hang Clean
Front Squat

Part B:
For Time:
21-15-9
Squat Clean
Dips

Cash Out: Tabata […] Read more

One Week Down, Four To Go!

One Week Down, Four To Go!

Progress Not Perfection

One week down, four to go! Hopefully you logged 15 compliant meals last week and completed your CPM workouts. Along with that, you should be feeling great. Keep up the good work CPM Members. We can’t wait to see the results of this challenge!

Here are the details:

Starts Friday, January 8th and ends Friday, February 12th (just in time for Valentine’s Day!)
Pictures and weight will be recorded before and after the challenge
Cash prizes
$60 buy-in gets you access to our weekly videos and a one-class upgrade to your membership.

To be eligible for cash prizes you must:

Eat 15 compliant meals each […] Read more

A Fit Chic Fast Food Guide …

A Fit Chic Fast Food Guide …

I believe people feel like they have to live in a hole and never hang out with friends, go to fun events, or eat out when they are living a healthier lifestyle.

What if you could have the best of both worlds?

All you need is just a point in the Fit Chic direction …

Here are the top 5 items to order when having to go through the infamous Drive in or Run in to a fast food restaurant!

#1 McDonalds: Those Bright Yellow Arches are everywhere .. so have no fear order these three things when you are in a bind, on […] Read more

Better Than Last Year…

Better Than Last Year…

The difference between your results in 2016 and 2015 are going to be made up of only one thing…

What you are willing to change!

Without making changes, you will simply repeat last year (which is likely a repeat of the year before, at least in some area of your life).

What Are You Willing to Change?

Your beliefs are the seeds of your results in every area of your life. Most of us have self-limiting beliefs. These beliefs act as the core on our results. If you look at people who are succeeding in producing a result that you want, the first thing to […] Read more

You Choose to “See” What You Want to “See” …

You Choose to “See” What You Want to “See” …

“It’s not what you look at that matters, it’s what you see.”
― Henry David Thoreau

You have seen those pictures that many therapist use called The Rorschach Inkblot Test. psychologists use this test to examine a person’s personality characteristics and emotional functioning.
We all have the capability of looking at the glass half full, we all have the ability to find the positive in every situation, and we all have the ability to accomplish whatever it is we want in life!

Why is it some people who have come from nothing wind up being some of the wealthiest people in the world .. […] Read more

CPM Week of Workouts: January 11th – 15th

CPM Week of Workouts: January 11th – 15th

Quote for this Week…
Achieving Excellence is Never an Accident…

 

Monday: 3 Parter to Start off our Week! Thrusters and Pullups… then some Pullups, Pushup’s, Sit-up’s and Squats… Finishing up with some Double Under’s and Sit-up’s… Looks like we got you covered from Head to Toe!

Tuesday:(Strength Day) Strict Press to kick this workout off. Then we’ve got a KB Swing + Pushup + Power Clean trifecta!

Wednesday: (Strength Day) Overhead Squats are back! Sets of 5 reps working your way up to a Heavy Set. Then we’ve got some Deadlifts, Pistols and Toes to Bar!

Thursday: Two Count Thursday’s. Lunges, Russian Twists, Mtn Climbers with 400m Run in […] Read more

Progress Not Perfection – It’s Go Time!

Progress Not Perfection – It’s Go Time!

Progress Not Perfection

It’s challenge time! Get ready to eat clean and workout like a machine!

Here are the details:

Starts Friday, January 8th and ends Friday, February 12th (just in time for Valentine’s Day!)
Pictures and weight will be recorded before and after the challenge
Cash prizes
$60 buy-in gets you access to our weekly videos and a one-class upgrade to your membership.

To be eligible for cash prizes you must:

Eat 15 compliant meals each week (think Whole 30).
Workout at CPM as many times as your membership allows (including the challenge upgrade). Unlimited members must get 5 workouts in each week.

For 5 weeks, take control of […] Read more

Here is a wonderful salad that will taste great and make you feel great all in one. This is the perfect “detox” food that has natural ingredients that are cleansing to the body. This is definitely one you will want to keep in your recipe books. the Dressing is delicious and tastes great on all types of salads too! The Perfect CPM Challenge Treat!

Ingredients

For the dressing:

1/3 cup avocado oil

1/2 cup lemon juice, fresh

1 tablespoon fresh ginger, peeled and grated

1 teaspoon of Dijon mustard

1-2 cloves of garlic

For the salad:

2 cups of raw kale (steamed)

2 cups sliced red cabbage

2 cups steamed […] Read more