The Mod Squad – Pyramid

The Mod Squad – Pyramid

Fun with yoga shapes!

Pyramid is on my list of poses that I like to regularly incorporate into class.  It partners so nicely with Triangle pose and really allows you to get a great lower body stretch.

I love that Pyramid is the perfect pose for props, and I actually think you get more from this stretch by adding them.  So what are you waiting for?  Check out the video and start letting this amazing pose work for you!

 

 

It is time to bring some booze to your yoga practice!  That’s right, Wine Down Yoga is back!!  Look for more information to come, […] Read more

My Top 5 CPM Greatest Moments …

My Top 5 CPM Greatest Moments …

This past saturday our Gym had our 4 year anniversary celebration. We had such a wonderful time with a scavenger hunt around downtown, yummy tacos, and lots of laughs with a great community!

We took a stroll down memory lane and were reminiscing about all the great moments we have had since 2013. It really started to make me think about how many wonderful people have come to CPM and come into our lives as well.

I decided to list my top 5 most fun memories since August 2013. There are so many to choose from so these are just a special […] Read more

The Evolution of the #bassUp

The Evolution of the #bassUp

Missy and Trenton Bass have been on my mind (and the minds of many) around CPM for the last week and a half. The accident that occurred has changed many lives especially those in the Bass household.

For more info on Trenton Bass’s story click HERE.

BIRTH OF THE #BASSUP

The #bassUp started as a fun way to scale UP workouts at CPM. For those of you that know Missy and have been fortunate to workout with her you would understand that Missy is as Strong and Conditioned as they come. She typically lifts more than the guys around her and runs circles […] Read more

Taking “It” For Granted… (new Podcast Episode)

Taking “It” For Granted… (new Podcast Episode)

Life is short. Life moves fast. Our lives can be crazy busy. It can be tough to slow it down and ‘smell the roses’.

I find that it can be too easy to take the really important things in life “FOR GRANTED”.

A few weeks ago Annie asked me the question, “How do you take me for granted?” And it turned into a really awesome topic for this podcast. Tune in and let us know your thoughts. If you really like it, share it with your friends.

Here are the show notes…

Episode 5: Taking “It” for Granted…

Asking yourself the question, “Am I taking it […] Read more

What if You Treated Your Body Like Your Car?

What if You Treated Your Body Like Your Car?

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 premium car that requires a higher octane fuel, you are going to pony up for that extra fee to keep your car running smoothly. Now, I’m not saying your car wouldn’t run, but it would […] Read more

The Mod Squad – Back to School

The Mod Squad – Back to School

Getting ready to get back to school!

It’s that time of year with kids heading back to school, help them get in on the yoga fun with this quick little flow to get kids moving after a busy day at school.  It is a great chance to help kids start to stretch after sitting all day!

 

Saturday yoga is definitely the place to be! Come join some super cool people and get your sweat on in a new and fun way!

Don’t forget the special FIT Family workout this Saturday at 9:30 a.m. and support a great cause.  The workout not for you…come […] Read more

Gym-Phobia: Overcoming Fear of Getting to the Gym…

Gym-Phobia: Overcoming Fear of Getting to the Gym…

The Struggle of Gymtimidation is REAL…

To think you’re the only one who has a fear of starting at the gym would be a lie. They say the two most dreaded things are public speaking and taxes. I say there’s a third — getting to the gym.

It’s OK if you feel that way. Most people too felt that way at one time.

You’re probably thinking, “How can anyone enjoy working out?” But I say it is possible to enjoy it. Whoa, did I use the words “enjoy” and “working out” in the same sentence? Yes, I did!

Before we get to being able to enjoy […] Read more

The Mod Squad – Summer Series

The Mod Squad – Summer Series

Yoga for Yardwork!

It is the time of year when we have get out in the yard and work, but don’t let an injury take you out and keep you from enjoying Summer!  This week’s video has some great stretches to do before and after getting your hands dirty.

 

 

The Summer Series is just getting started so stay tuned for some great yoga you can do anywhere and for just about any activity.  What summer fun would you like to see some yoga for?

 

Don’t forget about Saturday yoga now at 9:30 at the Western Mall!  We are having so much fun you […] Read more

CPMFITness Grading Scale…

CPMFITness Grading Scale…

What would you grade yourself with your exercise and nutrition since you’ve been apart of CPMFITness?

When I meet with someone for their Nutrition Check-In (LINK for more info) that is my question I ask everyone.

Think back to when you attended grade school. You had various classes and subjects (math, history, spelling, english, etc…) to equip you with the knowledge you needed to graduate school, get a job and thrive in your lives. The rule of thumb in your schooling was the better grades you received the more results you would achieve in life.

CPMFITness is just like that for Health and FITness. We […] Read more

The Mod Squad – Child’s Pose

The Mod Squad – Child’s Pose

Take a break and enjoy child’s pose!

Child’s pose is a great pose to re-set and get back to your yoga practice.

In child’s pose…

-Use the opportunity to re-focus your breath and allow yourself a break and to find your intention.

-Use the pose to move your spine, get it moving in every direction.

-Walk your hands to side of your mat and feel that wonderful stretch down your side.

Really allow the pose to bring you back to your practice and allow you to get the most from showing up on your mat.

 

SATURDAY YOGA CHANGES!!

 

The O-Board Says…

Part A
Deadlifts
2-2-2-2-2-2
Part B
AMRAP 22
200m Farmer Carry
20 Wtd Step Up’s
20 Pullups

[…] Read more

Last Minute 4th of July Ideas from Fit Chic and KDLT

Last Minute 4th of July Ideas from Fit Chic and KDLT

Looking for last minute 4th of July recipes …

Have no fear Fit Chic and Ahtra are here …

http://www.kdlt.com/2017/07/04/healthy-4th-july-recipes-fit-chic-annie-mello/

Happy 4th of July CPM’ers …

Here is a great 4th of July Workout:
The Stars and Stripes
In 1776 seconds (29:36)
AMRAP
50 jump squats
13 burpee
50 2 ct mountain climber
13 burpees
50 dips
13 burpees
50 lunges
13 burpees
50 2 touch situp
13 burpees
50m broad jump
13 burpees

Posted By: Annie

[…] Read more

What is the best time of the day to workout?

What is the 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.

Over the years I have shifted from working out after school, late nights at the globo gym, early mornings to now my lunch time.

MORNING PERKS

The first rule of success with your workouts is be consistent i.e. #get2thegym. If […] Read more

The Mod Squad – Summer Stretching

The Mod Squad – Summer Stretching

Sun and Stretching!

It is that wonderful time of year where we spend more time outside. Between ball games, lake days and even yardwork, stretching is so important to keeping your summer pain free. Who wants to miss out on water skiing or that amazing hike because you can’t move!

This summer I will be bringing you videos to help you get the most out of your summer activities and keep you limber and moving so that you can keep enjoying everything!

Today’s video has some quick hip and chest stretches that you can do while the kids play at the park, during a break on your […] Read more

Be Legit… Don’t Quit (marriageFIT podcast)

Be Legit… Don’t Quit (marriageFIT podcast)

I, like my wife,  have always been SO fascinated about a few things…

*Why are some people rich and lots of people poor?
*Why do some marriages thrive while other don’t survive??
*How some of get in tip top shape while over a third of America are morbidly obese!?!

What is it that makes people stick with their goals and dreams and what is it that makes people quit?

In our latest MarriageFIT podcast we discuss those very things.

Go for your goals and don’t quit!…. Join in our on conversion and share with us your thoughts.

OTHER RELATED POSTS…
Why we Quit? –> LINK
Why do People […] Read more

Power Lunch Pro-Tips (MEMBER GUEST BLOGGER)

Power Lunch Pro-Tips (MEMBER GUEST BLOGGER)

With the Sun coming out more and the weather (and gyms) heating up. I figured this is a great opportunity to re-visit a very popular and informational post by our very own “Mayor” Marin Bortnem. She gives you the pro-tips on how to thrive with your dress, sweat, food and how to MAXIMIZE your time while working out over the lunch hour.

Working out at noon… by Marin Bortnem

Alarm clock going off at 5am is not for this gal. That’s early folks, you could be sleeping. After 5pm gets a little hairy.

That leaves noon. It’s a great break to your […] Read more

Happy Mother’s Day from CPM …

Happy Mother’s Day from CPM …

Mother’s Day is just around the corner and what better way to celebrate your mother than with a homemade gift with love!

These gifts are perfect to keep her feeling healthy and happy this Mother’s Day!

Here are my top 3 gifts that keep giving … from KDLT Watch it Now and here is the step-by-step just in case …

#1 Nuts About You Jars – Take small mason jars and put chalk board stickers on the front and write any fun loving message to your mom .. For example I wrote ” I am nuts about you mom” … or “Happy Mother’s […] Read more

The CPMFITness Story…

The CPMFITness Story…

One of the BIGGEST questions I seem to get continually is…

“What does CPM stand for?”

Yeah, yeah… Christopher Paul Mello… Well technically no.

Technically… Courage Potential Motivation

But really its much more. CPM embodies everything that Annie and I have learned, given and our evolution over the last (almost) 17 years! It’s been a wild ride and I wouldn’t trade it for anything or anyone.

We’ve recently started a podcast, MarriageFIT, and the 1st Episode covers exactly this topic.

What is MarriageFIT: Real Priorities in your life discussed from a 3-way perspective: Male | Female | Couples

Objective: Commitment to is key to success in all areas of […] Read more

CPM Easter Fun…

CPM Easter Fun…

Easter is all about family, food, and faith. With all these components surrounding this blessed holiday how can we put the “Fun” and “Fit” into it as well?

A favorite past time is decorating eggs and hiding them .. So lets take Easter Egg Hunts and Easter Baskets to the next level.

#1 Make A Workout Game Out of the Hunt:

Grab a dozen or more plastic eggs (purchase the ones that separate into two) and on small sheets of colored or plain paper write fun workout moves to do when the egg gets open.

For Example in each egg:

10 squats

5 pushups

10 situps

10 […] Read more

What Traditions Do You Love CPM?

What Traditions Do You Love CPM?

Since I can remember my mom and I have always made the Oscars a fun fabulous party in our home. We would dress up, pick our winners, and make wonderful hors d’oeuvre’s and Oscar themed treats.

It has been a tradition that has never been missed, and year after year we have incorporated it and include friends, family, husbands/wives etc …

The past three years I have not been able to be with my mom or my sister on this honorary day, but this year I got the honor of getting to go back to Los Angeles to celebrate!!!

This year topped the […] Read more

A CPM Community That Plays Together Stays Together …

A CPM Community That Plays Together Stays Together …

This past weekend we had our first CPM Chrismtas Sweatsuit Bowling Party. It was a wonderful event with lots of laughs, fun, and relationship building. As I looked at the room, It was so nice to see people who work so hard day in and day out, talk, laugh and lighten up for an evening!

The next morning, Chris and I looked at pictures and video reminiscing about all the fun that was had and it made me think of how important “Fun” is to our lives! I have written that a community that plays together stays together, but it goes […] Read more