Exercise for the Kids

Exercise for the Kids

I spend a lot of time with teenagers in the weight room and gym. Along with school, band, choir, drama, work and homework (to name a few), they work hard to fit exercise into their lifestyle. For some, it’s a challenge to exercise twice a week or even once. For others, 2 hours of lifting and conditioning every day after school doesn’t seem to be a problem. So what is the problem?

Our kids sit all day long in school. If they are lucky, they have a PE teacher who realizes the importance of movement and uses that time wisely to […] Read more

Workout Potency, Power and Responsibilities; (the Shoulder Episode)

Workout Potency, Power and Responsibilities; (the Shoulder Episode)

Front Squats, Pull-ups, Olympic Lifts 🏋🏼‍♀️, Basic Gymnastics 🤸🏽‍♀️ and adding some intensity can make some of the most powerful mix of exercises out there.

And with great power comes great responsibility i.e. mobile joints.

Create and maintain robust anti fragile joints with these moves…

Today’s Workout is…

Double Tabata (40on/20off)

Ball Slams
Double Under’s
Calorie Row

*Rest 1min btw*

Post by Chris; follow me on snapchat; mr_cpm
www.cpmfitness.com

[…] Read more

Let’s Back Squat!

Let’s Back Squat!

Is Back Squat the KING of all exercises?

The Posterior Chain refers to the group of muscles responsible for producing powerful hip extension.

Powerful hip extension is sufficient and necessary for elite athleticism of any type.

The Barbell Back Squat is the only exercise that can load the posterior chain along the greatest range of motion. Utilizing the largest muscle group in a manner that gets progressively heavier with time therefore making the Barbell Back Squat Squat…

THE GREATEST BARBELL EXERCISE EVER CREATED!

Do you Agree?

Today’s Workout is…

A: Power Clean
5-4-3-2-1-1-1

B: AMRAP 15 min
4 Power Cleans (Heavy)
8 Toe to Bar
100m Farmer Carry (Heavy)

Post by Chris; follow […] Read more

The Power of a Heavy Power Clean

The Power of a Heavy Power Clean

Testing Your Limits with the Power Clean

On Tuesday this week, the workout format was a little different than normal. Following our power clean build-up, we completed 10 rounds of 1 power clean every 30 seconds. It was only 5 minutes but what happened during that 5 minutes was interesting.

I “borrowed” this workout from a football player that lifted in my gym this summer. While he was doing the same format of the workout, he actually had to do this for 10 minutes and his power clean weight was about 90% of his max. I wrote this for only 10 reps […] Read more

Resistance Training Defined

Resistance Training Defined

What Is Resistance Training?

I’m getting pretty basic here but let’s start by talking about resistance training. It is simply working against some type of force that resists your movement. Weightlifting would be the first one to pop into my head but body weight, resistance bands and water can also provide excellent resistance training opportunities.

Why Should I Resistance Train?

Resistance/Strength training will not only build stronger muscles, it will build stronger bones, connective tissues and increase joint stability. When you see an elderly lady, do you think “man, she should have done more cardio.” OR do you think “wow, she could have […] Read more

What is the Best Stretch? #loadedQuestionWeek

What is the Best Stretch? #loadedQuestionWeek

Believe it or not there are quite few different ways to stretch. (passive, active, PNF, use bands, weights, Self Myofascial Release, Yoga… I can keep going)

Asking what the best stretch is like asking what is the best diet is? Or the best exercise is?
It’s really according to the individuals goals and needs

Am I dodging the question? Sort of… Not really…

Okay so here is what I see in today’s society. We sit too much and move too little. We want results yesterday and don’t want to wait for anything because we are way to busy. And we get really good at […] Read more

My Top Stretching Exercises for Fall and the Whole Life Challenge ….

My Top Stretching Exercises for Fall and the Whole Life Challenge ….

With a new season upon us and mobility being a key component of the Whole Life Challenge its a great time to find a new focus get realigned and feeling good for Fall. If your feeling “a little under the weather” or even overwhelmed or stress, taking time to practice these poses below will be the best thing for your mind and your body.

Here are my favorite transitional poses for the Fall season to keep you feeling great on the inside and out!

#1 Standing Forward Fold: Focus on grounding the legs and feet; also use breath and Uddiyana Bandha to go allow […] Read more

Pre Game Time… I’m Excited! Lets Crush it!

Pre Game Time… I’m Excited! Lets Crush it!

BREAKING NEWS!! The Whole Life Challenge starts Saturday… Here is a checklist of blogs to read, to prep, plan and get yourself ready before we begin…

Pre-Game Lifestyle Practice(s) of…
Nutrition = Prepare Your Kitchen
Mobility = Daily Ideas and Tips
Exercising = Simple 10 minute Workouts (for when you don’t make it to class)
Nightly Routine = 90 minute Nightly Routine for Rockstars (this is what I personally need the most:)

Congrats to taking the 1st step towards changing your mindset, making a commitment and taking action towards a healthier and happier lifestyle!

(some last minute concerns/questions)

Will this cost you anymore time? No, we still have the same […] Read more

Throwback Thursday…. Dear Mother Plucker

Throwback Thursday…. Dear Mother Plucker

This week I’m throwing it back to an old blog of mine.

Dear Mother Plucker… Why Can’t I Do Pull-Ups?

My friends, I understand the struggle and get this question all of the time! Pull-ups may be the most coveted movement at the gym. We ALL want to be able to do them and do them well. It looks so cool when someone grabs the bar and starts to string a bunch of pull-ups together. So did those members just walk into CPM with the ability to do that? Maybe a few people but most did not. So how did they […] Read more

Scaling on Purpose

Scaling on Purpose

Our goal at CPM is to motivate, inspire and help you reach your full potential, whether that means improving flexibility, endurance or strength. Additionally we strive to keep you fulfilled and training with us for many years to come.

One of the great things about the workouts is that there are infinite ways to scale them to fit the needs of any athlete, regardless of your fitness level. Workouts are designed to “meet you were you are at.”

How to scale?

1. Weight
2. Reps
3. Movements
4. Range of Motion

When to scale?

Listen to your body. Are you feeling good? Go for it but don’t jeopardize […] Read more

A Mother Plucker Fridge

A Mother Plucker Fridge

What’s in My Fridge?

➡️ Kerrygold Butter. This is a must have for me. On my gluten free toast, popcorn, sweet potatoes, asparagus… I can’t get enough of it. If you haven’t tried it, pick some up on your next grocery run. It’s worth it!

➡️ Lots of tupperware. We meal prep every Sunday. I typically have breakfasts, roasted veggies, lunches and pre-made dinners in the fridge.

➡️ Grapes and other fresh fruit. While I’m not a huge fan of fruit other than bananas, my family really likes it. We always have apples and grapes on hand for easy snacking.

➡️ Zevia Energy Drinks […] Read more

“Thinking Outside the Fridge”

“Thinking Outside the Fridge”

Knowledge 🧠 isn’t power💡unless its applied. Well healthy food doesn’t do anything unless it’s eaten:-)

Why we win with Food?

Annie already gave us a tour of our fridge so I thought I could give you the mentality we share on a winning formula for our nutrition🥦🥑🥥

Tupperware 

You know your eating healthy 🥗when your friends start making fun of your tupperware. It is a daily ritual in our house that tupperware is stocked for the day the night before. You can’t fail when you have the right food with you at all time.

Sunday Crock Pot

AMMAP as many meals as possible. […] Read more

Mother Plucker’s Guide To Dining Out

Mother Plucker’s Guide To Dining Out

Living 8 miles from Canton and 30 miles from Sioux Falls prevents me from eating out as much as I would like to. I love eating at home but the convenience of being able to grab something quick would be nice.

I asked Chris “can I make my blog funny?” He wasn’t sold on the idea. But here’s the deal…. if I’m going out to eat, this is how I order. It’s not even a joke. Most of my meals are at home so I’m going to eat something I like if I go out.

How do I order? Simple…

1️⃣ Order […] Read more

What to Eat: Menu Survival Guide

What to Eat: Menu Survival Guide

Most of my eating out comes with traveling for our kids sporting activities but there are times I love to get out of my kitchen maybe even out of my yoga pants and relish the opportunity to eat food prepared by someone else.

Planning ahead is huge. Most menus’ can be found online. By deciding in advance what you will order can prevent temptation and frustration. Key words I look for are salad, meat, entrees, and vegetable sides.

Sometime you need to be a little creative. Changing up the menu is part of the fun! It’s pretty easy to swap toast for […] Read more

TnT’s about Dining Out…

TnT’s about Dining Out…

Lets talk at the human level about Food….

1. Food is fuel. Calories are units of energy. We fuel our bodies like a car with gas. When the low fuel light goes on we simply find the nearest (or cheapest) gas station and fill up our tanks. It really could be as simple as that except…

2. Food is also designed for pleasure. We have 3 biological basic tastes; (sweet, salty and fatty) more on this in a past post GOT CRAVINGS. And food companies are smart and out for our money so they do a really good job overstimulating our foods […] Read more

Fit Chic Restaurant Rules to Live By ..

Fit Chic Restaurant Rules to Live By ..

July is the most traveled month for most of our members. Family trips, tournaments, races, etc… Leave us on the road with no direction on foods to eat.

Well have no fear! I got your back! Here are my favorite Restaurant Rules to keep you healthy and happy on your fun Summer Getaways.

Common questions I get asked:

“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!”

Here are some great Rules to Live By When Eating Out so you […] Read more

Where it all began

Where it all began

Why I workout.

Let’s go back to the year 1997, the summer before my sophomore year of college. I was living at home with my parents. I traveled to Sioux Falls for my annual exam with Dr. Looby. I had gained 10 pounds. I wasn’t weighing myself regularly so I didn’t realize the weight gain. Thing is… I didn’t really care too much UNTIL Dr. Looby said, “Emily, you have gained 10 pounds this year. You will gain another 10 pounds next year and every year after if you aren’t careful.” His comment shocked me. He was right. I cried when […] Read more

What’s Sup!

What’s Sup!

I’m not a huge fan of taking lots of supplements. Why not? I actually had to think about this for a second… and honestly, I think it’s because I’m too cheap! Supplements are super expensive and often times they are gimmicks. Rather than spending money on something to “supplement” my diet, I try to eat healthy. Plain and simple. Between Chris, Annie and Nicole, I’m definitely the worst at eating healthy. No doubt about it. But I do my best 😃 I’m on no medications, as strong as ever and I rarely get sick… can’t think of the last time […] Read more

Supplementation: Good Idea? Bad Idea? No Idea:-/

Supplementation: Good Idea? Bad Idea? No Idea:-/

MY BACKSTORY:

This week all the coaches are talking supplements. Over my exercise history I taken lots of different supplements over lots of different phases in my career.

I remember starting in High School (96′) playing on the varsity basketball team and lifting with the football team in the off-season. I was a skinny, (6’3″ 160lbs #yikes). My first exposure to supplements was the following:

-Creatine Monohydrate (4x/wk; pre lifting session) 
-Creatine Stack;  (1x/day at night)
-Muscle Blast (2x/day)

My sole purpose for taking them was to gain size and strength (obviously). And back then supplements did not taste as appealing as they are now. I […] Read more

Stay Fit While on the Road!

Stay Fit While on the Road!

I chuckled to myself when Chris mentioned our blog topic for the week. Staying fit while on vacation. ☀️

 I used to workout like a machine while on vacation. As I’ve grown older, my days of vacation exercises have disappeared. That being said, I was ready for a workout after a few days at the lake this 4th of July week. Brownies, banana bread, trail mix and everything in between had me desperate for a workout.

Do you enjoy working out while on vacation? Yes? Great! My list of favorite outdoor and hotel workouts are below. If you don’t, give your […] Read more