New Year, New Focus – Brooke Laycock

New Year, New Focus – Brooke Laycock

As you may have noticed, I’m sharing a lot from the female coaches at CPM. Coincidence? Probably not. I think women in general tend to set more goals at the start of a New Year. Although Chris Mello may single-handedly alter the male to female ratio on goal setting cause we all know he’s got tons of goals! 🤣

When asked what her focus would be this year, Brooke said…

My goal this year is to lift up others. So many negative things happen in our world and in our day, so I want to say one positive thing or uplifting thing […] Read more

Be Vulnerable CPM!

Be Vulnerable CPM!

When you hear the word “Vulnerable” How does that word make you feel?

What do you equate that word to?

Strength?

Weakness?

Find out our take as you dive in to This Podcast from Two Girls and Some Thoughts …

Today’s Workout is…

AMRAP 30
30 Push-ups
40 Double Unders
20 DB Thrusters
——————————-
30-sec Handstand Hold
40 Double Unders
20 DB Hang Clean and Jerks
——————————-
30 Deficit Lunges
40 Double Unders
20 DB Snatches

Posted By:Annie

[…] 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

A Fit Chic Year in Review…

A Fit Chic Year in Review…

Since it is the Eve of the New Year, I love to sit and evaluate the last year in my life. Chris and I like to refer to it as the “year in review”.

I look  at all of the events that took place over the course of the year and then I rate them.

-Top 5 accomplishments of 2018:

-Top 5 areas of growth:

-Top 5 areas I need to work on for 2019:

-Top 5 events I learned the most from:

-Top 5 memories:

-Top 5 people in my life:

etc…

I do this and then I begin to reflect on all that I have done and all […] Read more

How We are Different from Other Gyms (part 4)

How We are Different from Other Gyms (part 4)

**BREAKING NEWS**  New Year’s is rapidly coming upon us! Surely health and fitness fall among the categories (i.e. Resolutions) of things you want to improve.

And as this topic comes up in a conversation think about your Resolution experiences thus far. Did you have much sustained success last year you made those resolutions? Or where you like most Americans and just wing’d it? Relied on the outdated attempts such as nonstop cardio and eating significantly less on crazy diets?? Resulting in the staggering stats we discussed in last weeks post (LINK).

So what is going to be the difference this year?

What is the one […] Read more

Why Are You Here Today?

Why Are You Here Today?

I came across an article the other day that stuck with me. It asked… Why Are You Here Today? Don’t worry, I’m not getting all sappy on you. The question was in relation to the gym. Why are you working out today? Everyone has different “whys” that get them to the gym and I think it’s good for all of us to remember that everyone’s reason is different. Check out this list:

To Train: Lift heavy. Push the cardio. Challenge yourself. Forget the clock. Get better.
To Practice: Focus on form and technique. No compromises. No clock, no PR’s. Move well. Repeat.
To […] Read more

7 No Excuse Workouts for the Holiday Season …

7 No Excuse Workouts for the Holiday Season …

One of the biggest excuses people have for not working out over the holidays is that they just don’t have the time.

So Here are some quick effective workouts you can do over the next month when you’re totally stressed out and don’t have a lot of time.

Each of these workouts can be done without any equipment. In your home, at a families house, or even in the airport. So now you don’t have to trek to the gym to get the workout you are looking for and need.

The workouts themselves range from four minutes long to 10 minutes—so no matter […] Read more

Stay CPMFIT This Holiday Season …

Stay CPMFIT This Holiday Season …

Now that the holiday season is here, we have many added events, stresses, and reasons to get ourselves off track and lose focus on what our ultimate goal at hand is.

The holiday stats on weight gain are astounding and inexcusable. The average american gains 1 pound on Thanksgiving and never, I repeat never looses it. An even more gut wrenching (literally and figuratively). This same american that gains 1 lb on turkey day will gain up to 9 lbs, and the weight will NEVER come off!

Don’t let this be you Fit Ones!

Why do we use the holidays as an excuse […] Read more

Memories of a Rowing Challenge Past

Memories of a Rowing Challenge Past

Watching CPM members participate in the rowing challenge this year brings me back to 2013. It was my first year at CPM and in your first year at a new gym you participate in EVERYTHING! Rowing challenge? Bring it on! 50,000 OR 100,000 OR 200,000 meters? 200,000 of course! Coming from years of long distance running, I figured sitting on a rower for hours on end was going to be no big deal.

Rowing the meters (even for the 200,000) isn’t that bad as long as you show up early for class and stay late. No time for chit chat unless […] Read more

Quit Working Out to Lose Weight

Quit Working Out to Lose Weight

I came across an Instagram post the other day that said “Quit working out to lose weight.” Right away, this spoke to me. People exercise every day to try to lose weight. I was one of these people for years! How many calories can I burn on my run today? How many calories did I eat today? Ok, I ate 1600 so if I run 6 miles I burn about 700 calories. Great! But it never really works out the way we want it to, does it?

I want you to exercise to be healthy. Quit setting this goal of “I […] Read more

When There’s A Will There’s A Way….

When There’s A Will There’s A Way….

I am fascinated by what the mind can do. We are able to accomplish and achieve so much more than we ever thought possible, and once we start to unlock that power your results and potential are infinite!

I was reading a great article in Vanity Fair about Jay Z’s Life. He came from literally nothing and had all the odds stacked against him but he didn’t let that keep him from being one of the biggest Business Moguls in the world! Not just in the rap world, but the Business world as well. He could have had every excuse in the […] 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

Motivation is so fickle…

Motivation is so fickle…

I see it all the time. A member is rocking the workouts, eating cleaner than ever, losing weight, energy is skyrocketing and all of a sudden… Something happens and motivation is gone! And they fall off the wagon.

So what is motivation really?

The reason or reasons one has for acting or behaving in a particular way.
The general desire or willingness of someone to do something.

To understand motivation is to truly appreciate and optimize it. Motivation is the spark to your drive and desire for change in behavior and attitude. However motivation is temporary and high maintenance. Let me tell you a secret; […] Read more

Three Top Priorities for Your Health and Fitness ….

Three Top Priorities for Your Health and Fitness ….

Starting a workout program or challenge can be intimidating, nerve racking, and feel overwhelming at first.

Succeeding with that same program and turning it into a lifestyle can be even harder.

Because if it was easy, everyone would do it. Right?!

The success with our Health and FITness has to due with much more than just the physical but more to do with the non-physical. There are three main areas to address in making exercise a life long habit.

Physical: The physical issues are the most popular and usually the first type of goals/reasons we think about when we start on a FITness program. The physical […] Read more

“The Struggle is Real” 3 Ways to Attack it…

“The Struggle is Real” 3 Ways to Attack it…

Life is full of up’s and down’s. The up’s are AMAZING, the down’s are dreadful. We all go through them. I like to call the “down’s” the struggle.

Why am I NOT motivated to workout?
“I want too but I don’t have time too ____”
I’m eating clean… Why am I not losing weight?
Why am I so pissed off about life, friends, family, work, etc…

When we are deep in the struggle it can feel like we are all alone and don’t know what to do and that is true. But I can assure you it’s temporary and can be shorter or longer by […] Read more

Why are We Running a Challenge at All?

Why are We Running a Challenge at All?

*Every physical body is unique, but the path to growth has the same requirements for everyone. “

We all really know what to do to succeed with our Health and FITness… Eat cleaner, move daily, drink more water, eat up our vegetables, sleep a little longer, etc… So do your daily behaviors match your goals?

We also know that knowing what to do and doing what you are supposed to do are 2 different things… So why is it hard to do it?

Because life can get challenging… Work, Family, Friends, Exercise, the list can go on and on… Time can get stretched […] Read more

10 Rules to Keep You Successful for the Whole Life Challenge

10 Rules to Keep You Successful for the Whole Life Challenge

As a gym we are about to embark on a wonderful lifestyle challenge Called WLC (Whole Life Challenge)  

Most people love a challenge especially when the fall starts and the nutrition becomes a priority again.

The reason this one is so effective is it is more of a 7 daily habits challenge. A wellness approach to your overall health.

The categories include:

Nutrition

Mobilize

Well-being

Hydrate

Exercise

Sleep 

Reflect 

I had the opportunity to do this challenge 2 years ago. I was hesitant at first as nutrition challenges in the past have been

Here was my big take aways from the WLC, and why I believe you should definitely join the group.

10. […] Read more

How to Build (FITness) Emotional Momentum

How to Build (FITness) Emotional Momentum

What do you need more of in your life to get FITTER?

More discipline?
More will-power?
Consistency?
Joy?
Persistence?

How would you like to make everything in your life easier?

You can do this with the power of momentum! When things are not forced and you are compelled to eat better, #get2thegym more, wake up earlier, fired up about life, everything is just clicking you have evoked the good ole’ mojo!

Here are 3 “Simple” steps to tab into the momentum to have inside of you…

CONSISTENCY OVER INTENSITY
If you go back to the gym for the first time in weeks/months/YEARS and workout like a mad dog, you may […] Read more

Fit Chic’s Top 5 Memories Of CPM …

Fit Chic’s Top 5 Memories Of CPM …

I can’t we are celebrating 5 years of fun and fitness at CPM!! It has been such an amazing journey and I feel so blessed to share in these years with such an amazing community!

There have been so many amazing events, workouts, and festivities, that it is hard to put it all in one box. So here are 5 memorable (in no specific order)

#1 Power Monkey Seminar – Here is my blog on all the wonderful takeaways from a very memorable weekend!

#2 CPM Bowling Christmas Party – The sweatsuit bowling party was one for the record books! […] Read more