Top 5 Items to Keep In Your CPM Gym Bag ….

Top 5 Items to Keep In Your CPM Gym Bag ….

Now that the weather is changing and spring is in the air … It is time to make some much needed adjustments to our gym bags.

Here is a list of must haves for you to have in your gym bag at all times this Spring:

#1 Larabar or RX Bar – When you are running to the gym sometimes you need a little pick me up before your workout. This is the perfect snack to have to get you pumped and ready to crush it! Or if you are famished after you can have a little snack to keep you alive. 

#2 […] Read more

Bmamba’s Fridge Essentials

Bmamba’s Fridge Essentials

The timing of this post is perfect because my refrigerator still smells new and surprisingly still clean following the summer months.

The kitchen is the public face of the home. Yet the act of opening the fridge is a very intimating one that reveals some of our most private pleasures, desires and aspirations. I like to call mine my medicine cabinet!

Stocking my refrigerator with ready-to-eat produce that I have prepped ahead of time gets my family to eat more fruits and veggies. It’s easy to grab some baby carrots and snap peas for a quick snack and can save you time […] Read more

My Top 5 Favorite Moments at CPM

My Top 5 Favorite Moments at CPM

I have many many fond memories of my time at CPM. A few always stand out in my mind though.

Let’s do a countdown…

5️⃣ Where’s The Beef? – Never will I ever forget the time that Bort showed up with his son’s shirt instead of his own. And to top it off, it said “Where’s The Beef.” Let’s just say Bort looks good in a crop top! 🤣
4️⃣ Face Mask – A young adult shows up to class with an oxygen deprivation mask. Talk about an awkward class and a heavy breather! Chris made him take off the mask 😳

3️⃣ […] Read more

My CPM Top 5

My CPM Top 5

Beyond the clinking of the weights 🏋🏻‍♂️, the fan of the rowers and the beat of the music 🎶 there have been a few gym memories that just won’t fade.

#1  – How old is Chris? 🤔

When I first was introduced to CPM, I was under the impression that Annie had married a much older man. I thought Chris was in his 50’s!! That was a big surprise when we met for the first time. 🤣

#2 – Whole 30 Challenge (Oct 2014)

This was a game changer for me. I thought my diet was pretty balanced⚖️at the time. I went into the challenge […] Read more

Top 5 Memories… In the Last 5 Years

Top 5 Memories… In the Last 5 Years

Its amazing when you stop for a moment and reflect all that has happened in the last 5 years with CPMFITness. Annie and I loved Sioux Falls enough come all the way from California AGAIN with just a dream of what could be. Leading up to Saturday’s 5 year anniversary party (and Diaper Keg) I wanted to rally off some of my favorite moments in the last 5 years. This was tough I really went with what can you mind right away

#cpmGO (Grand Opening Party Nov 2013)

You can never really predict how starting a new business is going to go. […] Read more

It’s That Time Of Year… The Crossfit Games Are Here!

It’s That Time Of Year… The Crossfit Games Are Here!

I am SO excited. The Crossfit Games start this week and we are headed to Wisconsin to watch. Events started yesterday and included a Crossfit total (❤️❤️❤️) and a marathon row (🤢🤢🤢). Can you imagine rowing a marathon? They are saving some spectacular events for the weekend I’m sure. Can’t wait!

Here is my list of things I must do while at the Games.

➡️ Check out the vendors. Born Primitive, Fleo, Rogue, Reebok and so many other cool vendors will have booths at the games. I’ve been holding off on buying new clothing over the past 2 months just so I […] Read more

Can’t Hardly Wait

Can’t Hardly Wait

The last few weeks of summer😎 are here. I have enjoyed the extra time with my kids. They make my heart❤ happy. We have had a summer packed full of activities with lots of new memories made. I have enjoyed the warm weather, the longer days and the outdoor time but I think I am ready for school to start. Why?

Disrupted routines. My kids are staying up later, eating more unhealthy snacks and spending way too much of their downtime on devices 📱. They seem to have forgotten which day of the week it is📆, how to flush a toilet […] Read more

Turn It Up…

Turn It Up…

This week is FUN Week from the Coaches… Something small or big that we are currently excited about.

Truth be told, I’m a podcast junkie. I love to learn and educate myself. I have this thing about educating yourself. Education feeds motivation. Knowledge is power! And when you continue to increase your knowledge you can begin to empower yourself and become unstoppable.

Lately I’ve had the opportunity to be on a few podcasts as a guest. The most recent was with my old great friend, Zeb Pascual, with his own Pascual Podcast. I love getting a opportunity to collaborate with other great minds […] Read more

NO EXCUSES

NO EXCUSES

I am not going to lie, when I travel, exercise is not the first thing on my mind. I have great intentions but I don’t always execute. So I have decided to consult a pro on this topic, which happens to be my better half. He does not miss a beat. Exercise is the first thing he does each and every day no matter what country, hotel or obstacle that stands in his way.

Words of Wisdom from the Mike:
Exercise on travel is not the same as being at home in your gym or comfort zone. Be OK with that, accept […] Read more

Here Come the Kids!

Here Come the Kids!

The Anxiety is Setting In…

I’m not gonna lie, I’ve been a little anxious these past couple weeks. My schedule is changing, I’ve decided to make myself busier and I’m nervous. I will be spending a lot more time with kids in July, both at CPM and in Canton. So I have to ask myself…

😯 How do I take my knowledge and apply it to kids?
🤔 What does a class with 7-10 years olds look like versus a class of 11-15 year olds?
😵 Will I be able to gain the respect and attention of the football team, wrestling team, all teams???
🤓 […] Read more

Partner Up!

Partner Up!

“Partner Workout” — What’s your reaction when you see these words on the board?  Are you excited?  Are you eager to meet somebody new?  Or, are you terrified?

Partner workouts can add a lot of fun but for some the feeling of dread takes over which is usually brought on by a fear of letting their partner down. People start comparing themselves to others and out come the apologies. As a coach, I never want a workout to result in someone thinking or feeling they are not good enough.

Partner workouts are meant to keep things fresh by bringing a […] Read more

Transformation Principles…

Transformation Principles…

Transformation is a HOT word in the FITness world. Of course it takes work physcially, but everything you need to win with your Health and FITness is about everything from the neck up. Read through these 28 principles and share with us the one (or two) points that really speak to you!

1. All we get is one body and one life.

2. Following orders doesn’t work; taking ownership does.

3. Perfection isn’t required to get started

4. Motivation and confidence are fickle; keep going anyway. = LINK

5. Feeling anxious is normal; slowing down is what’s required.

6. […] Read more

Is There a Best Time of the Day to Workout?

Is There a Best Time of the Day to Workout?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out too late disrupts sleep, it can feel counterproductive.

With the season shifting from Winter to Spring and the cold becoming warm…The kids getting out of school… And the sun rising a lot earlier in the morning… We always see a shift in the attendance of classes. […] Read more

How to Pick the Best Gym in Your City…

How to Pick the Best Gym in Your City…

Gyms aren’t like McDonald’s, where a Big Mac tastes almost the same in Seattle and New York as it does in London or Beijing.

Gyms aren’t created equal, meaning the products, services and coaching they offer vary from state to state, city to city, and box to box.

So how do you know how to find a good gym?

Here are 7 things to look for when selecting the right gym:

“WHAT IS THEIR INTAKE PROCESS?”

One of the biggest differences between gyms is how they bring new members into their community.

Some throw you right into group classes on Day 1, others put you through […] Read more

What’s Your Why?

What’s Your Why?

Chris and I have been talking a lot about finding the “why” behind our clients. What do I mean by this? The easiest example is “why does someone want to join CPM?” They want to lose weight…. why? They want to feel better about themselves… why? They want to get their nutrition in check… why? The answers aren’t as obvious as one might think.

We are all driven (or not driven) by something or some things that have happened in our life. If you want to lose weight, what caused you to gain the weight? Do you believe losing the weight […] Read more

Getting to the CORE (values) of CPMFITness….

Getting to the CORE (values) of CPMFITness….

With Sunshine and Spring finally arriving in Sioux Falls they are lots of talk around town about exercising and finding the right gym for it.

I’ve heard there are 74 gyms in Sioux Falls and the surrounding area. So with Health and FITness is on the mind of most everyone this time of the year… Why would someone choose CPMFITness over another gym?

What makes us so different vs. the 73 other gyms around town? Check out our 10 Core Values we have for our coaches…

1️⃣Attitude isn’t everything but it definitely is the 1st thing.

2️⃣Listen more than we talk.

3️⃣Room for improvement, […] Read more

CPMFITness Kids Coming This Summer!

Announcing our summer kids program!

Dates: Tuesdays and Thursdays from July 10th – August 2nd
Cost: $120 per child; $100 for each additional child

CPM Kids (ages 5-8): 1:15 pm – 2 pm
CPM Kids class builds on the foundation of FUN. The skills taught will include foundational and auxiliary movements to accommodate the developing abilities of kids in grades K-3. The goal of CPM Kids is to develop and improve general physical fitness in order to prepare kids to be safe in life and sport as well as create a lifelong love of health and physical fitness. The focus of the kids program […] Read more

The CPM Community

The CPM Community

Friday Night Lights Was More Than a Workout

Friday Night Lights was a commitment. I was taking time away from my family to spend even more time at CPM. It’s tough. As a mom, I feel that pull to constantly be with my kids BUT this event was important to me. My goal is to build a solid community at CPM. A place where you are comfortable, meet people you can rely on and gain lifelong friends with similar goals.

I heard this on a podcast this week:

We are on social media all of […] Read more

Come and Play!

Come and Play!

#yogarecess

 

 

I love going to yoga conferences. I love being surrounded by yogis from all walks of life and backgrounds. I had the opportunity to attend the Minneapolis Yoga Conference this past weekend and it was so much fun. The variety of classes and teachers is so invigorating to me. It kicks me out of my rut and exposes me to new ideas and flows and styles. I find myself making mental notes during the classes to bring back inspiring flows or thoughts to my classes. Nothing recharges my teaching batteries like getting to be the student myself.

I had the opportunity […] Read more

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

My Next Year

My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:

Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more