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?

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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

How To Stay Motivated ….

How To Stay Motivated ….

Why is it that at one point in our life we can have so much drive, desire, focus and at other points in our life we can be the laziest, most un-motivated, depressed person we know???

Ralph Waldo Emerson once said, 
“Nothing great is ever accomplished in life without enthusiasm.” You have to have a passion to see something great happen. That’s why you need to nurture your enthusiasm if you want to change.

If you say, “Well, I kind of, sort of, maybe want to change” it isn’t going to happen. If you say, “Well, I’d like to change in my spare […] Read more

EMOTM

EMOTM

You have all come to class and have seen the infamous EMOTM sandwiched between a strength and conditioning portion of the workout. But have you ever wondered if there is a strategy hidden somewhere besides it being a cool acronym? 😁

What is it?

EMOTM (which stands for every minute on the minute) is a type of interval workout where you perform a certain number of reps of a movement every minutes or series of movements every minute for a set amount of time.

What are the benefits?
1- Pacing:

EMOTM’s remove much of the thinking from a workout. The clock is the pacer and […] Read more

Don’t Be Wack… Fix your Front Rack

Don’t Be Wack… Fix your Front Rack

FIX YOUR FRONT RACK GAME PLAN

Now that you’ve figured out your exact limitations to the front rack let’s discuss programming this mobility work. There are a ba-zillion different mobility moves for each of the above areas and I’m not going to cover them. Instead I’ll give you an outline of what to do.

Part 1; You’ve got to Stretch 

Spend 1-2 minutes on each of the specific above areas that you need to address.
After addressing the individual components, use one of the below global mobilizations for ~2 minutes.

Here is a Cheat Sheet:
a. Wrist Work = LINK
b. Elbow Work = (pic above) 
c. Shoulder […] Read more

Fix Your Front Rack… “Can You Even?”

Fix Your Front Rack… “Can You Even?”

The Front Rack Position = With Great Power Comes Great Responsibility

The Front Rack can be a very difficult position for many fitness enthusiasts to get into, and without a solid front rack, Weightlifting and your potential results will be significantly limited. Often, the wrist also ends up being painful for many. While sometimes wrist mobility can be the limiting factor that leads to a poor front rack and pain, sometimes it is just the joint that takes the stress of another area not moving enough. Identifying your exact limitation(s) will then allow you to better game plan what you need […] Read more

Weak in the Wrists….

Weak in the Wrists….

The workout of the day will involve all of your body from head to toe. When I look at this workout with my coaches hat on, What do you think I think will be the most limiting factor?

Technique is the Snatch = No
Mobility with the Overhead Squat = Closer.
Speed and Conditioning on the Burpees = Nope

Your Wrists! 

If you have to tape your wrists for a workout. Or if you have to stop and shake your wrists out whenever you do push-ups. Or maybe your wrists are screaming or stiff from hours you spend on your computer (or smartphone). Then we […] Read more

Clear the Clutter

Clear the Clutter

Spring 🌻has arrived! Which means its time to get organized and start cleaning out the clutter. For me this starts with my mind.

Lately I feel that my brain is in constant overdrive. A chaotic mess of worries, TDL’s, family schedules and noise. A telltale sign that I need to free up some headspace.

Unlike our closets and cupboards, thoughts are not just lying around waiting for us to pick which ones we want to keep and which ones we would like to donate. Our brains are complex and confusing. So many things are filtered in and out leaving behind old scars […] Read more