Why We Front Squat CPM … and A Very Special Happy Birthday!

Why We Front Squat CPM … and A Very Special Happy Birthday!

First I must wish our very own Emily Plucker a Happy Happy Birthday!

She is such a huge part of the CPM Family and we couldn’t be more thankful for her birth!

So if you get a chance to see her this week feel free to bring in nothing bundt cakes, caribou coffee, or anything from scheels!

Happy Birthday friend!

The world became a better place the day you were born! Hope you get lots of celebration, and joy on your day!

Now to The Front Squat…..

If you have been #get2thegym then you have noticed we have been front squatting […] Read more

It’s a “Bear” of a Workout

It’s a “Bear” of a Workout

The Bear Complex is an intense barbell complex that can be used to help build strength and conditioning.

The Bear Complex consists of 5 barbell exercises Power Clean, Front Squat, Push Press, Back Squat,Push Press. Perform back to back without resting. Each exercise flows into the next.

You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of […] Read more

Why We Farmer Carry at CPM

Why We Farmer Carry at CPM

The Farmer’s Carry is about as simple as an exercise can get. I said simple, not easy!

Here are some reasons why every athlete should perform farmer’s walks with a variety of loads, objects, distances, and time.

Strengthens Grip

2. You Gain Muscle Which Burns Fat

3. Increase Postural Strength

4. Enhance Core Stability

5. Maintain and Attain Shoulder Health

The Farmer’s Carry activates nearly every muscle group (hence why I like it) So Basically you get the most bang for your buck!

As a result, your […] Read more

Dreaming of Warmer Weather

Dreaming of Warmer Weather

I’m leaving for vacation this week so my mind is on warm weather, family time and fun! Will I exercise while on vacation? Depends. Since we are hitting Disney and Universal Studios, we will be doing plenty of walking. I most likely won’t take the time to workout on this vacation. I do like to hit the gym on a beach vacation though when I spend most of my day basking in the sun 🌞

Here are 3 of my favorite vacation workouts:

EMOTM 12:
4 Manmakers
*Super simple. All you need is a set of dumbbells and they should be light. With this […] Read more

Compound Versus Isolation Exercises

Compound Versus Isolation Exercises

Just their names alone can give you a pretty good idea of the difference between a Compound and an Isolation lift.

Isolation movements are single joint exercises that target a specific muscle with minimal involvement from other muscle groups. A great example is a bicep curl.

Compound movements are multi joint exercises that involve the use of more than one major muscle group. A great example is a bench press. Both elbow and shoulder joints are involved in this exercise.

So which type of movement is better? Personally, I prefer compound movements. They simulate real world situations better than isolation movements, […] Read more

Supplements, Do you need them?

Supplements, Do you need them?

First, lets talk about the word supplement. A supplement is something that completes or enhances something else when added to it. In terms of nutrition, supplements are meant to improve your health.

But can’t we get everything we need from food?

In a perfect world, one would like to think so but the foods we eat no longer contain the vitamins and minerals necessary for our optimal health. Today’s soil has been depleted of nutrients, plants are being treated with pesticides and animals are cooped up instead of free roaming. Not to mention, we live with too much stress, are sleep deprived […] Read more

You Are A Machine!

You Are A Machine!

If you are a fitness nerd, you might hear people talk about compound lifts versus isolation lifts, free weights versus machines, olympic lifts versus power lifts. What’s better? I dare you to pose that question to an avid lifter. Get ready to listen for hours!

I remember some of the first lifting programs I completed. I was just out of college when I decided I wanted to do more than just run 5 miles every day. I can’t even remember who gave me the lifting program but it was clearly divided into 4 days. 2 leg days and 2 upper […] Read more

Building a Healthy Plate

Building a Healthy Plate

If you’ve tried “dieting” more than once in your life, then you already know…Diets don’t work. Why? Because there is absolutely no way to get it right. If you are not perfect, then you’re failing. You obsess about the quantity and not the quality. And many diets are uninspiring and too restrictive.

So what’s the secret? I believe it’s comes down to balance. I know this might not be as sexy as you hoped for but it works. Not only do you get to enjoy a variety of foods; it leaves rooms for treats and cravings so you will never feel […] Read more

Going Overhead

Going Overhead

Programming movements and workouts is one of my favorites things to do as a personal trainer / coach. I not only program for CPM every 4 months but I’m programming daily lifting and conditioning workouts for middle and high school students in the weight room. There are definite do’s and dont’s and you find out quite quickly what they are.

Today, we are going to discuss going overhead. Even members that have been with CPM for several years seem confuse these overhead movements.
Strict Press – Pressing weight straight overhead from rack position without the use of your lower body. Legs, lower […] Read more

New Year, New Focus – Mr. CPM is on Track!

New Year, New Focus – Mr. CPM is on Track!

This week, I’m sharing thoughts from Mr. CPM himself, Chris Mello. Back in the day, Chris and I would meet weekly to discuss work, gym life and everything in between. I always left the meeting feeling good. He has a way of lifting people up and he’s even better at whipping them into shape. Here’s what Chris has planned for 2019.

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I’ve always been the guy with 20 things (training, relationships, business) I want to improve on. Last year 2018, was a good year for me in a since that I narrowed down my goals and it really helped my progress. […] Read more

Barbell vs. Dumbbell

Barbell vs. Dumbbell

Someone who obviously loves the barbell asked me the other day what’s the point of working with dumbbells? I gave them a quick answer but it got me thinking what are the benefits of each. So I did a little research and here is what I found.

Dumbbells can allow for more natural movement. With dumbbells you are able to move each side individually which means your body is not forced in a fixed position. This allows for a deeper stretch, think full range of motion, and allows your body to make the adjustments it needs to keep the movement injury […] Read more

New Year, New Focus – Thoughts of a CPM Coach

New Year, New Focus – Thoughts of a CPM Coach

Ever wonder what your coaches are thinking at the start of the New Year? I know I’m curious so I decided to ask the CPM coaches what they want to work on for 2019. Throughout January, I will share various thoughts and goals from our coaches. Maybe you will find that you can relate to them 😊

Courtney Hughes – One goal I have for 2019 is a small one, but is one that has been on my mind the last couple of months as the scale has gone up. My goal is daily positive self talk. Looking myself in the […] Read more

How We are Different from Other Gyms (part 3)

How We are Different from Other Gyms (part 3)

FITness is Failing America…

⚠️ 2.6 BILLION (thats with a B) people were overweight or obese in 2016. Let’s call it “Globesity”.
⚠️ The current generation has a life expectancy younger than their parent #sayWhaaat (1st time ever)
⚠️ 67% of gym members never actually visit their gym
⚠️ 80% of us will fail our New Year’s resolutions by February.

“Hard work and sound science has been replaced by fads, false promises and magic pills”, says Arnold Schwarzenegger in a recent CNN.com article (LINK)

Everyone is looking for a quick fix, including gym owners (Free Week Trial, 30 Days for $30, 6 Week Challenges, etc..)…

So […] Read more

How We are Different from Other Gyms (part 2)

How We are Different from Other Gyms (part 2)

In last week’s post (LINK) I discussed the options available for someone looking for FITness. Listing out the pro’s and con’s of each the Globo Gym, Personal Training Studio and Group Exercise.

Personal Training is great and personalized but can be too expensive for a long term solution.
Group Exercise can be awesome with the intensity and community of friends it provides. But it can only really serve your general needs. As I mentioned earlier, every physical body is unique and for a lot of folks have personal needs they miss out.
At CPMFITness we are bring together the best of both worlds. […] Read more

Spot Training

Spot Training

The most common question I have been asked lately goes something like this….

How do I get rid of my love handles?
How do I work my outer thighs?
How do I get a 6 pack?

While these questions are different, they are actually the same. People want to lose weight in a specific area. I remember the days of wishing my thighs were smaller or that I had the tiny little butt that some of my friends had. The truth is everyone is built different and while you can work to improve the appearance of your body, it’s very difficult to “spot train.”

My […] Read more

How We’re Different than the other Gyms in 2019…

How We’re Different than the other Gyms in 2019…

Welcome to the “Super Bowl” Time of the year for FITness. As we close out 2018 the ole’ New Resolutions will start to become the Top topic of conversation. And with more and more gyms/group exercise facilities opening up its time for me to describe to you why CPMFITness is different.

Generally, a gym experience comes in one of 3 forms:

1. Globo gym: This is the big box, community center style of gym. Generally, you pay between $20 & $100 a month for the use of the equipment and you can workout on your own time and at your own leisure.
2. […] Read more

Let’s Get Your Rowing 🚣🏻‍♀️ in Order

Let’s Get Your Rowing 🚣🏻‍♀️ in Order

If you haven’t noticed quite a few of the CPM’ers are taking a deep dive into the rower until Xmas eve with the Concept 2 Holiday Challenge.

Why?

Because the C2 rower is a terrific developer of aerobic capacity! One of the biggest questions I’ve gotten over the last 17 years as a trainer is “What is the best piece of cardio?” I’ve always answered “the Rower!” Simply the way it involves your arms, legs and core it is hard to find a better tool for conditioning and power. And with great power comes great responsibility.

Consider this the official […] Read more

Get off the Couch and….

Get off the Couch and….

When talking about mobility we need to ask ourselves 2 questions…

Do I have the range of motion required to do the things a human is supposed to be able to do?
Do I have the motor control or technique to control that range of motion?

But let’s face it ‘stretching’ is the most fun part of getting healthy, fit, strong and pain free. So let’s find mobility exercises that give us the…

a. Most bang for our buck #effective
b. It must be simple #notEasy
c. Be accessible for us to do it anywhere #convenience

Consider the couch stretch one of those […] Read more

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