5 Small Changes That Will Make a Drastic Difference to Your Health!

5 Small Changes That Will Make a Drastic Difference to Your Health!

Do you ever see people who have completely changed their whole routine in a drastic way, and in return they receive drastic results.

Most of do not need the drastic change, but making a few simple changes to our overall diet will leave you feeling and looking better than you have in years!

Here are 5 tips to live by and if you do the results will amaze you!

1. Drink More Water: You should be consuming at least 80 oz of water a day. Water is the great for your skin, weight loss, digestion, flushing out toxins, increase in your energy, and an […] Read more

Keep Your Hydration in Mind

Keep Your Hydration in Mind

Let the celebrations begin!! Over the next few day’s many people will be celebrating our nation’s birthday with BBQs, beach trips and firework displays.

But if you’re not careful, a fun 4th can turn dangerous quick.

Dehydration makes the top of the list. When the temperature and humidity are both above 70%, you enter the dehydration danger zone. Getting enough water is very important, and even more if you are drinking things like soda, tea or alcohol.

So what happens when plain water gets boring or we really don’t care for it?

#1: Make it bubbly: Along with keeping you hydrated, sparkling water, whether […] Read more

Wenis Test… (the What Test)??

Wenis Test… (the What Test)??

The #1 rule for a Coaching a client at CPMFITness is DGH…

Don’t Get Hurt!

We’ve talked about Fixing (LINK) and improving (LINK) your Front Rack Position in a previous post(s)

Creating and Keeping the correct positions in a Front Rack position is vital for a clients safety and pursuit of improving their FITness. Shoulder/Upper Body mobility can be the worst for most adults who work the desk life. To know if this is an issue for you let’s test it…

INTRODUCING the WENIS TEST

You got it?? That is great!

No go? No sweat. Mobility is trainable. Just like strength, cardio, weight loss, etc…

The Wenis […] Read more

Fit Chic 4th of July Favorites …

Fit Chic 4th of July Favorites …

With the 4th of July Weekend coming up I thought it would be nice for you to have some fun, festive, fit chic recipes to choose from. So I am starting off with the first and my favorite part the appetizers and sides. These will have everyone talking and feeling great.

Festive 4th of July Potato Salad

Ingredients: 

1 package small red potatoes, halved

1  package baby Dutch yellow potatoes, halved

1 package petite purple potatoes, halved

1 Cup of Paleo Mayo

1 Tbsp of Dijon mustard

5 hard-boiled eggs diced

1 stalk of celery diced

2 tablespoons of parsley

2 teaspoons of creole seasoning

2 cloves of garlic

1 small onion diced

1/4 cup of […] Read more

CPM Week of Workouts July 1 – July 5

CPM Week of Workouts July 1 – July 5

Monday: HS shoulder taps, Doubles, S2O, Row
Tuesday: Squat Clean, Dips, KB Swings, Box Jump Overs, Run
Wednesday: Sit-ups, Squats, K2E, Lunges, Row
Thursday: 🇺🇸💥Happy 4th of July!🇺🇸💥
Friday: Run, KB Swings, Wallballs, Box Jumps, Sit-ups, Push-ups

The O-Board Says…

2 Rounds Of:

6-min AMRAP
20 HS Shoulder Taps
40 doubles

– REST 2 mins –

6-min AMRAP
12 Shoulder to Overhead
12/15 Cal Row

– REST 2 mins

[…] Read more

Staying Fit While Enjoying Summer

Staying Fit While Enjoying Summer

July 4th🇺🇸 is almost here which means summer is in FULL swing. Just like there are seasons of weather there are seasons with your health and fitness.

Here in the Mid-west summer brings the biggest shift for most:

There is less structure and more freedom
Kid’s are out of school
There is a urgency to fill up calendars with family vacations
Barbecues, patio drinks and frozen cocktails
Staying up later due to longer days and later Sun Sets

All of which can throw a major curve ball when it comes to sticking to healthy habits. The worst thing you can do is make excuses and let those […] Read more

Do we Treat our Bodies like Bank Accounts???

Do we Treat our Bodies like Bank Accounts???

I have this concept that I am very passionate about, “True Wealth is Your Health”. But it’s more than a cliche to me.

What if you looked at FITness the same way you looked at your finances? 

Conceptually, any money metric you can think of (income, debt, interest, investments, deposit, credits, Profit and Loss statement, etc…) can be translated to a Health Metric (muscle mass, body fat, blood pressure, cholesterol, bone destiny, etc…).

My first example (of many more to come :-)…

Interest = Metabolism

Interest on your money from an investment standpoint is great! Money earning money and the power of compounding interest wins […] Read more

Talkin’ Squats…

Talkin’ Squats…

We perform a lot of movements at CPMFITness and typically I feel we go through the movement and don’t fully understand the “why” or the importance of the task. I am such a “why” person. When I know the why and reason behind doing something I take more of a vested interest. So today we are back squatting and we do this often and I am here to tell you why.

Contrary to the phrase I as a trainer here commonly “I can’t squat I have bad knees”…
Not only are squats not bad for the knees, every legitimate research study on […] Read more

CPM Week of Workouts June 24 – June 28

CPM Week of Workouts June 24 – June 28

Monday: Power Clean, Front Squat, Pull-ups, Push-ups, Squats
Tuesday: Run/Row, lunge, sit-ups, box jumps, russian twists, ball slams, T2B
Wednesday: Deadlifts, row, ring dips, mtn climbers, plank
Thursday: Burpee, run/row, plate snatch, jumping pull-ups
Friday: Wallballs, KB swings, box jumps, DB push press, row

The O-Board Says…

Part A:
EMOTM: 8
2 Power Clean
2 Front Squat

Part B:
Every 2 Minutes for 20 minutes
5 Pullups
10 Pushups
15 Squats
Remaing Time Max: Power Cleans

[…] Read more

Nutrition on the Go!

Nutrition on the Go!

So it’s that time of year where I spend more time in the car and sleeping in hotel beds rather than my own on Saturdays. I would not change it for the world, as I truly love watching my kids play sports but it can be challenging at times.

So how does one stick to their plan, no matter where life takes us?

Eat Breakfast!

By filling your body early with some healthy nutrition options can help you avoid feeling tired, distracted or making poor choices throughout the day. Most hotels have the typical continental breakfast with limited options. Come prepared with a […] Read more

Stay Humble…

Stay Humble…

“Nothing worth it is easy. Nothing easy is worth it.”

This phase I have talked about often. It humbles me when things get challenging or I start something new that I suck at.

Please stop seeing being a beginner (or lack of results) as something negative. It’s actually quite an amazing thing, going through the effort to learn something new.

Honestly, I love being a beginner (constant student) and working with beginners. As a coach I embrace the challenge, and as a practitioner it helps me stay close to the learning process and connect with my clients.

So when I get comments like “maybe I […] 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 we will use this week to turn us in to 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 […] Read more

CPM Week of Workouts June 17 – June 21

CPM Week of Workouts June 17 – June 21

Monday: Front Squat, Farmer Carry, T2B
Tuesday: Row and Push-ups
Wednesday: Clean and Jerk, Burpees
Thursday: Run/Row, KB swings, sit-ups
Friday: Doubles, wallballs, box jumps, DB snatch bicep curls, Curtis P’s, Muscle ups

The O-Board Says…

A. 100 Leg Lever to Lift

B. Front Squat
3-3-3-3-3

C. AMRAP 18min
P1 – 200m Farmer Carry
P2 – 5 Front Squat + MAX Toe 2 Bar

[…] Read more

Food Tracking

Food Tracking

So I thought I would revisit the value of tracking our food. I have been pretty disciplined over the past few weeks and wow can I say it’s been a huge eye opener. I thought my nutrition was pretty legit but after a few days of tracking I realized that I have been allowing way too many processed foods into my system.

Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track.

Our lives are busy and […] Read more

Lets Pull a PLANE!… #literally

Lets Pull a PLANE!… #literally

Are you up for a Challenge?

Lets PULL a Plane together for a good cause!

Join a group of the CPM Coaches as we use our FITness in the 2nd annual “Ultimate Man vs. Machine Challenge”. This extreme and unique fundraising event pits teams of 10 against a 70,000 lb. aircraft; all the while helping raise funding and awareness for Special Olympics South Dakota.

If you have an adventurous spirit, a generous heart and the desire to make a difference then join us on our team. Sign up link –> (HERE)

Our Goal is to get a Coaches Team and a CPM Members Team.

A […] Read more

Why We Rest When Lifting …

Why We Rest When Lifting …

We see on the board each week, some barbell movement and after the movement we take a 90 second to 2 minute rest ..

Do you ever wonder why?

As any of you who know me, know I am a why person.

As a broad rule, the amount of time you should rest between exercises or sets depends on the amount of weight you’re lifting and what your overall goal is.

We all have very different goals when it comes to working out, but for most people looking to improve their muscular fitness, it’s best to rest for 30 to 90 […] Read more

CPM Week of Workouts June 10 – June 14

CPM Week of Workouts June 10 – June 14

Monday: Ab work, Farmer Carry, Front Rack Carry, Waiter’s Walk, Back Squats, Burpees, Row
Tuesday: Plank dips, Box Jumps, Push Press, Run
Wednesday: Tabata Fun!
Thursday: Plank, Snatch, Run, KB Swings, Squats
Friday: Plank, Row, T2B, Wall Balls, Hang Clean, Muscle Up

The O-Board Says…

A. AMRAP 8min
50 Leg Lever to Lift
50 Arch Rocks

B. For time:
300m farmers carry
200m front rack carry
100m waiter’s walk

C: Amrap 10
30 Body Weight Back Squat w/BB
75 burpees
Remaining time row for cals

[…] Read more

Are you tracking your lifts?

Are you tracking your lifts?

Life is crazy. We are constantly making decisions from the time we wake up to when we go to bed. Have you ever thought about how many choices you make in one day? I bet you would be surprised. So you walk into CPM and see 1 RM Back Squat on the board for Part A.

Do you have any idea where to start? Do you know your goal? No? Well, it’s time to start tracking your numbers. It only takes a minute after class and seeing progress will not only satisfy you, it will make your life easier!

Ideas on how […] Read more

The Un-Obvious Reasons Why…

The Un-Obvious Reasons Why…

We believe Fitness needs to be a HUGE part of your life (SHOCKER right 😉

There is a host of OBVIOUS reasons; which you all are familiar with,

Lose weight, improve blood chemistry, More energy, Increase Strength, Look better Naked, etc….

I want to talk to you about the “un-obvious” reasons. Reasons that when you read them makes those obvious reasons minimal and these ‘un-obvious’ reasons much more IMPACTFUL and FULFILLING.

1. The HIGHEST Energy Always WINS!!

In every area of life, (family, social setting, and especially business), the MORE fit, healthy and energized person is going to […] Read more