The KING of All Core Exercises!

The KING of All Core Exercises!

The  overhead squat is the ultimate core exercise, and unrivaled in developing an effective athletic body. This functional gem trains for efficient transfer of energy from large to small body parts – from your fingers all the way down to your toes! For this reason it is an indispensable tool for developing speed, strength, power and a robust body. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and exploiting faults in squat posture, movement, and stability.

The overhead squat is all about TOTAL

Midline control… (i.e. CORE)
Stability
Balance

Believe it or not, the overhead squat is exceedingly simple! […] Read more

Why You Need More Front Squats in Your Life

Why You Need More Front Squats in Your Life

If you have been #get2thegym this past month you may have noticed one of the programmer’s loves to front squat, LOL. Well that makes two of us! Of course I want to keep this peachy 🍑 butt for life, but there are many more reasons why you should be hitting front squats in your workouts.

Reason #1: Better Posture

Front squats hold the load in the front of the body, forcing the upper back to stay upright to enforce good posture. Strengthening these postural muscles, primarily the core, will train them to active during all your workouts and can help reduce risk […] Read more

Why Sumo?

Why Sumo?

The deadlift is considered the ultimate test of overall body strength. It’s a combination of a push with the legs and a pull the upper body. It produces STRONG people, keeps you fit and enhances your flexibility.

Two popular deadlift variations are the conventional and the sumo. Conventional is what we do most often at CPM. It’s a great opportunity to lift some heavy $#*! and work on our derrieres🍑. So what about the sumo deadlift? What are the unique benefits of this besides that crazy looking sumo stance 😜.

Real Life Movements

Nearly every real-life movement in which we are asked to […] Read more

Are you FIT Enough to Save Your Own Life?

Are you FIT Enough to Save Your Own Life?

In today’s FITness world we typically deal with health and aesthetic goals.

I need to get off my blood pressure medication.
I have a family history of heart disease.
I want to lose 60lbs.
I’ll do ANYTHING for six pack abs!

All very good goals. All worthy accomplishments to drive towards. But what if there is more to being FIT?!?

Are you even FIT to save your own life??

In 1926, strong man and physical culture enthusiast Earle Liederman wrote a book called Endurance (LINK) In it, Liederman makes the case that everyone should be physically fit enough to save his own life in an […] Read more

CPM Fast Food Favorites With No Drive Thru Needed …

CPM Fast Food Favorites With No Drive Thru Needed …

No need to go thru your local drive thru, make these healthy recipes at home that taste just like your favorite fast food choices without all the negative side effects!

Here are my Top 5 fast foods recipe picks:

Avocado Burger – One of the most loved fast food treat from In and Out to Burger King, Five Guys etc are all famous for their delicious mouth watering burgers well now you can have the delicious taste and not wait in line to get it!

Chicken Fingers – From Kids to Adults of all ages, chicken fingers are one of the most […] Read more

Why Do We Handstand ….

Why Do We Handstand ….

At CPMFITness you will see the word “Handstand” written on the “O” board often …

But Why?

Yes they are challenging, fun, and scary all at the same time but how do they help us with our sport of fitness?

Handstands help us achieve a better sense of balance and awareness. What we really achieve is strength in many physical aspects. We develop core strength, shoulder stability and  build strength in the hands and wrists.

Handstands also improve sense of balance and calms the brain which helps relieve stress. Circulation and blood flow also play a big role in the handstand. When you increase […] Read more

Get Your Best Run Yet CPM …

Get Your Best Run Yet CPM …

Many of you are participating in some sort of race (i.e 5k, 10k, 1/2 marathon, spartan etc ..)

Mobility and stretching is the key to keeping you feeling great doing what you love …

What if you could run more efficiently, be pain free, and actual feel better in your sport?

Wouldn’t you want to take 5 minutes a day to add to your routine?

Here are my top 5 favorite poses to keep you feeling great while you run!

#1 Down Dog – Runners experience shin splints, knee pain, foot problems, and tight IT bands. Down Dog helps lengthen and stretch your hamstrings, shoulders, and […] Read more

How to Improve Your Mile Run Time ….

How to Improve Your Mile Run Time ….

We test the mile from time to time (pun intended) at CPM .. why? I have a client looking to run a 5 5:30 mile, so he was asking me what I think he should do to help him increase his time …

So here are my tips and tricks to make your mile run Thursday the best one yet …

#1 Sprint shorter distances than the mile – For example Do interval training for the 800. Run the 800 as fast as you can, and when you’re done, walk 400 meters. Repeat until you’ve run the 800 4 times […] Read more

It’s OK to Rest

It’s OK to Rest

Lately I’ve had some difficulty mustering up the motivation to get my workouts in each week. Not sure if it’s the weather, the craziness of schedules or the aches/pains I have been experiencing.

I have been known to have that frantic “must workout every day” mindset which means I was ignoring the most important part of exercising effectively which is allowing my body time to recover.

People often think that taking a rest day means they are slacking off or being lazy. Well I can attest that intense, prolong workouts do not need to be a daily occurrence. Your body needs to […] Read more

Summer Season Strategies… Ch-Eat-ing

Summer Season Strategies… Ch-Eat-ing

Summer in Sioux Falls is a challenging time for FITness and Healthy Eating. With the great weather posing more outdoor activities, social outings and travel. The healthy routines most have built take a back seat for fun in the sun, leaving town for the lake and long vacations with family & friends. As a coach it is challenging to keep folks engaged but as a red blooded American I also love to go out to eat, socialize with friends and travel just as much as anyone.

The challenge for engagement escalates when we try to fight against our summer season. […] Read more

CPM Lingo; M-C-I

CPM Lingo; M-C-I

At CPMFITness we believe true Functional FITness needs to be broad, inclusive with a mix of weight lifting, bodyweight calisthenics and high/medium/low intensity conditioning. The skill levels in each area range from basic human movements (squats, pushups, pullup’s, lunges and sit-ups) to more High Skill movements (handstand pushups, snatch, clean and jerks, muscle ups).

No matter anyone’s FITness level or ability we feel everyone has the opportunity to get as FIT as they want to get it.

We’ve learned a lot over the years since being in this Functional FITness / CF business for the last 10 years. Our primarily goal with […] Read more

Why is it that people do NOT become FIT?

Why is it that people do NOT become FIT?

In a country like ours, with the opportunities that we have…
Why is it that so few people reach their health and fitness goals?
Why is America getting fatter every year?
Why are more and more people signing up at gyms but ending up quitting after a month or two?

******************************

I’m still meditating on this quote (LINK) Annie posted about last week. With that, check this 5 Top Ways that you may be sabotaging yourself and your habits. And for you FIT people think about those you care about you want to help and use this to help or guide […] Read more

Confronting the Comfortable…

Confronting the Comfortable…

Success is a comfort awarded to those only willing to do the uncomfortable. Comfort is a stagnation. Growth requires a constant state of discomfort.

Well that sucks!… Well… Actually when you really understand this it can be empowering.

How can you want to be uncomfortable? How can you consistently put up with the ‘HARD’?

Here are 5 great tips from a (virtual) mentor of mine, Darren Hardy.

1. Do what you resist!
When giving a choice between (2) options pick the one with most resistance.
Related Post = POMR

2. Push past HARD!
When your brain says back off, it is a REAL clue that growth is on […] Read more

What if You Treated Your Body Like Your Car?

What if You Treated Your Body Like Your Car?

A couple weeks ago I wrote about “What if we treated our bodies like Bank Accounts?” Now lets flip it and re-introduce you back (this is a repost for a couple years ago) about this analogy…

Most of us drive cars that run on “regular” octane fuel. We keep our eyes out for a deal on gas to save a few bucks, but at the end of the day, when you need it … you need it…. And you fuel up the tank so that you can get to work, the store, or the lake this weekend. If you drive a […] 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

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

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

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

More Reasons  “Crunch Time” So Important …

More Reasons “Crunch Time” So Important …

To follow up to Mr. Mello’s post …

While it may be good motivation, rocking a beach bod, it is not the only reason to get your abs in shape.

Not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.

1. Injury Prevention
Building a strong core takes more than a few crunches. Developing a strong torso means building both core stability and core strength. It’s important to build core so everything else will fit into place […] Read more