Carbs Can Work For You…

Carbs Can Work For You…

Overconsume carbohydrates, and you could incur unwanted weight gain, blood sugar issues, and a long list of chronic diseases.

Eat too little, and you could experience hormonal imbalance, weight loss resistance, and major drops in athletic performance.

To add to this conundrum, what is one person’s high carb can be another’s too low carb – making mainstream “general” intake recommendations entirely inadequate.

While both sides of the coin project carbohydrates in an unpleasant light, rest assured – your right carb does exist, and eating the appropriate amount of this macronutrient can help you achieve health, longevity, and natural leanness.

The big (and quite controversial) question now becomes… What is your right […] Read more

The CPM Community

The CPM Community

Friday Night Lights Was More Than a Workout

Friday Night Lights was a commitment. I was taking time away from my family to spend even more time at CPM. It’s tough. As a mom, I feel that pull to constantly be with my kids BUT this event was important to me. My goal is to build a solid community at CPM. A place where you are comfortable, meet people you can rely on and gain lifelong friends with similar goals.

I heard this on a podcast this week:

We are on social media all of […] Read more

Come and Play!

Come and Play!

#yogarecess

 

 

I love going to yoga conferences. I love being surrounded by yogis from all walks of life and backgrounds. I had the opportunity to attend the Minneapolis Yoga Conference this past weekend and it was so much fun. The variety of classes and teachers is so invigorating to me. It kicks me out of my rut and exposes me to new ideas and flows and styles. I find myself making mental notes during the classes to bring back inspiring flows or thoughts to my classes. Nothing recharges my teaching batteries like getting to be the student myself.

I had the opportunity […] Read more

Going Deeper with your Body… #joints

Going Deeper with your Body… #joints

We all know you can only be as strong as your weakest link. And we all want to work out hard to feel accomplished, challenge ourselves and get awesome results. It’s fun, exciting and motivating to train with INTENSITY! However as we age we must think and act responsibly with our bodies so we can train hard and effective for the long haul. One of the most under-trained parts of our body is our joints!

Why should we focus and train our joints?

 

Joints are the foundation of our bodies infrastructure.

Good News: When healthy and adequately prepared we can train harder, longer, […] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter or coconut oil
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
 
Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over […] Read more

CPM Week of Workouts March 26th – March 30th

CPM Week of Workouts March 26th – March 30th

Interrupt fear with gratitude, Interrupt worry with gratitude, Interrupt doubt with gratitude.

 

We are grateful for you our amazing CPM community!

Monday:  Get the week started with some core work. Then we have a farmer carry, walking lunges and HS taps.

Tuesday:  Part A is med ball cleans with Toe 2 Bar. Part B is a great partner workout with Deadlifts, KB swings and running.

Wednesday:  10 rounds of pull-ups, goblet squats, and running.

Thursday:  An amazing for time workout of rowing, burpees, ball slams, russian twists and running. Don’t miss it!

Friday:  Finish your week with some barbell work and two 10 minute AMRAP’s of […] Read more

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

My Next Year

My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:

Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more

Fear of Failure

Fear of Failure

I am a very organized person. I love checklists. It gives me a sense of accomplishment when tasks are completed. So when it comes down to goal setting, why is it so hard to put pen to paper? At night I think about my day and how I can make tomorrow different. New ideas, thoughts and goals creep in but that’s were they stay. Why not write them out? Remember I love checklists.

Writing out my goals seems so permanent. What if I fail? What if I don’t meet the deadline? The fear of failing can be immobilizing. Procrastination and perfectionism […] Read more

The Swiss Army Knife of Exercises… the Sots Press

The Swiss Army Knife of Exercises… the Sots Press

Why? What’s in it for you?

Isn’t the goal?… Creating an anti-fragile, strong, robust and mobile body so we fight father time and look as good as we can the longer we can:-)… Oh good I thought so;-)

One of the big attractions to “Functional FITness” is how you can get the most amount out of not only your workouts but out of each exercise. Sots press could be one that can give you the most bang for your buck. Think about the “Useable Mobility”–> (LINK) we discussed previously.

The Sots press is a viable training exercise for most athletes looking too…

Promote sound […] Read more

Fit Chic Pesto Chicken Bites …

Fit Chic Pesto Chicken Bites …

This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
 
Ingredients
 
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
 
 Directions:

Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).

Next add the chicken breast chunks and allow to cook over medium to high […] Read more

CPM Week of Workouts March 19th – March 23rd

CPM Week of Workouts March 19th – March 23rd

I may not be perfect, but watch me improve.

 

 

Monday:  HS hold and Hollow rocks, then wallballs, burpees, cal row and double unders.

Tuesday:  Barbell work with the Snatch. Part B is rowing, KB swings and pull-ups.

Wednesday:  Odd objects day starts with a suitcase carry, wtd step-ups and HS hold.

Thursday:  Running and Clean and Jerks, should be nice enough to get outside 2.0!

Friday:  Two 10 minute AMRAP’s, start with pull-ups and double unders and finish with deficit push-ups and plate snatch.

 

Make it a great week CPM!!

 

 

The O-Board Says…

Part A:
6 rounds:
20 sec Handstand Hold/10 sec Rest
20 sec Hollow Rocks/10 sec Rest

Part B: 4 […] Read more

My Birthday Blog… A Last Minute Re-Write

My Birthday Blog… A Last Minute Re-Write

Turning 41…

Its 4:15 pm on Thursday and I’m rewriting my blog for tonight. My original blog was a recap of 18.3 and a small gripe about turning 41. I don’t WANT to be another year older but really…. why the heck am I complaining?! Instead I want to share something with you as I embark on another year of life.

As you know, I’ve been doing more personal training over the past few months. I love it. It’s my passion and I know it’s what I was meant to do on this earth. I’m building […] Read more

Your Mind is a Powerful Thing

Your Mind is a Powerful Thing

I have been in a major funk since returning from vacation. Not sure if it’s the lack of Vitamin D, jet lag or time change but I am having a hard time finding my rhythm. I thought vacation was supposed to refresh me. Instead it’s been just the opposite. My energy has been low and self-doubt has begun to sink in. In this industry it’s my job to motivate and encourage others. But how can I do my job if I too need motivation?

I went searching for answers and came across this quote.

I am human. I don’t always have it […] Read more

Weightlifting Belt; Too Wear or Not to Wear…

Weightlifting Belt; Too Wear or Not to Wear…

Monday we had Deadlifts. You may have noticed that day (or even on other days) that some gym buddies were wearing a weightlifting belt.

If you’ve ever wondered if a weightlifting belt is for you I like to give you my take on it, some benefits and how to use it.

Personally, I’m a BIG fan of using weightlifting belts. Even though I’ve used a belt just a handful of times in my ‘extensive’ lifting career;-) My objective for using them would be for powerlifts and if I going for a HEAVY lift or PR! You really won’t see me using them in a conditioning […] Read more

Cleansing Southwest Soup …

Cleansing Southwest Soup …

Today is the perfect day for some delicious soup.

This soup keeps the “Taco Tuesday” theme and is so great for the gut!

Ingredients:

1 1/2 boneless skinless chicken breasts

1 large onion, peeled and chopped

3 garlic cloves, minced

1 tablespoon olive oil

14.5 ounce can “fire roasted” crushed tomatoes

2 quarts free range chicken or veggie broth

1 tablespoon ground cumin

1 tablespoon of apple cider vinaigrette

1/2 teaspoons turmeric

1 bunch of sliced celery diced

4 cups chopped cabbage

3 cups small broccoli florets

3 cups of cauliflower

2 avocados, peeled and diced

Dash Salt and pepper

Directions:

In a Crockpot place chicken, oil, chicken or veggie stock, diced tomatoes, garlic, veggies, and spices. […] Read more

CPM Week of Workouts March 12 – March 16

CPM Week of Workouts March 12 – March 16

Every exit is an entry somewhere else.

 

Ready to make it an amazing week CPM!

Monday:  Start with some bar work as we work on our Deadlift. Then we have sit-ups, step-ups, deadlifts and doubles.

Tuesday:  KT Throttle with some running, box jumps and wallballs.

Wednesday:  Back to the bar with some Power Cleans, Hang Cleans and Clusters. Get those hands ready for Toes 2 Bar, Box Jumps and Cleans.

Thursday:  If you didn’t get enough OH squats at Friday Night Lights, here’s your chance to try them again. Part B is Power Snatches, OH Walking Lunges, and Pull-ups.

Friday:  Faux-Open workout. Come hang at the […] Read more

Friday Night Lights – The Best One Yet…. 18.2

Friday Night Lights – The Best One Yet…. 18.2

12 Crazy Minutes!

I was instantly in love with the 18.2 workout. Wait, no I wasn’t. The burpees were bugging me but I was excited about the rest.

12 Minutes
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35)
Burpee over Bar
With remaining time…. 1 RM Clean

Let’s see, the dumbbell squat at 50/35 sounded challenging but doable. I figured I would struggle with the burpees. The 1 RM clean ? I was in love with the clean and thought it would be a real crowd pleaser at the end.

As soon as I started I knew I had underestimated the squats. It wasn’t that I needed to […] Read more

Perfectly Imperfect

Perfectly Imperfect

You are strong enough.

This week I am taking a break from my usual videos to talk about patience and progress.

It can be very easy in the beginning to see results and to feel great and to challenge our bodies and our minds past what we were used to. Eventually the results aren’t coming as fast and it can be easy to get discouraged about what we are doing. While it’s fun to see dramatic before and after pictures we need to celebrate the little victories that we hit along the way.

When I first started practicing yoga about 4 years ago, […] Read more

But Is Your Mobility Even Useable?

But Is Your Mobility Even Useable?

So now that we have the rules of Flexibility I beg the question… But, why should I stretch?
.
We want something USEABLE. Something(s) that will transfer over in Real Life that we can use everyday.
.
What is “Useable Mobility”?
.
?️One, injury prevention. We want the stretching we perform to improve our strength in a range of motion. This stretch helps prevent injury. For example, what if you slip on some ice and needed to catch yourself or even drop a bit into a split:-O. Life (and our workouts) is unpredictable so we want to be strong everywhere. If we train and strength end ranges we […] Read more

Fit Chic Protein Balls To Boost Your Workouts

Fit Chic Protein Balls To Boost Your Workouts

I made these for our opening Friday Night Lights Event.

I had given a member at the gym this recipe, and since making them he said he has felt amazing before and after the workouts.

Call it coincidence, but I like to think it’s balls that are doing the job!

Upon request, Here is the recipe you can see for yourself!

Ingredients:

2 cups of gluten free oats

1 tablespoon of cocoa powder

2 teaspoons of cinnamon

1/2 cup of almond or peanut butter

1 scoop of vanilla protein

1 Tbsp of Raw Honey

1/4 cup of vanilla or regular coconut creamer

1/3 cup of dark chocolate chips

Directions:

In a […] Read more