CPM Nutrition: Top 5 Skills

CPM Nutrition: Top 5 Skills

Our goal is to help you build a foundation for long term, sustainable health without gimmicks or quick-fixes. (Hopefully you’ve got that from my last few posts:-)

At CPMFITness we typically have 3 types of clients when it comes to nutrition…

Client A = They have no clue on what Healthy Nutrition looks like
Client B = The ‘Yo-Yo Dieter’
Client C = I know what to do… But I just can’t do it consistently.

No matter which client we are sitting in front of nothing matters unless they commit to creating and building “Self Discipline” and “Actionable Habits” to become consistent with your […] Read more

CPMFITness Nutriton 201

CPMFITness Nutriton 201

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” ~ Mike Adams, the Health Ranger

Last week we discussed how our view of Nutrition on a 101 level  (LINK) is all about the Do’s and a what exactly is a compliant meal.

This week we introduce….

CPMFITness 201 = The Don’ts (What to limit and What to do about it)
PART 1 = THE DON’TS

1st Offender = Seed Oils: Basically every restaurant cooks with them; Fast food joints, chain restaurants or fine dining establishments. They are found most processed foods such […] Read more

CPMFITness Nutrition 101…

CPMFITness Nutrition 101…

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

Back in December of 2018 The New York Times had a published article, “Is There an Optimal Diet for Humans?” (LINK)

The Highlights on a Study of a Modern Hunter Gather Groups Post…

Instead of trying to find the ‘perfect diet’ for everyone, we should start by looking at what the best diets have in common (or in this case, what our ancestors all over the world had in common).
Less is More; What does ‘novelty’ have to do with overeating?
“Almost all of them eat a mix of […] Read more

A Great Recipe for Leftover Easter Eggs…

A Great Recipe for Leftover Easter Eggs…

What do you do with all the left over decorated hard-boiled eggs?

How many hard-boiled eggs can one consume until you are completely done with them.

Here is a great breakfast chili recipe to put your eggs to good use.

Ingredients:
1 lb ground beef (or breakfast sausage)
1/2 yellow onion, finely diced
1 (28 oz) can crushed tomatoes
2 to 3 cups veggie stock2 medium sweet potatoes, peeled & diced
1 tablespoon paprika
1/2 cup of diced green pepper
2 cloves of garlic
2 teaspoons chili powder
1 teaspoon onion powder
2 tablespoons lime juice
2 tablespoons of cilantro
1/4 cup of salsa
1/2 lb bacon
4 – 6 hard-boiled eggs (diced)
1 large avocado
1 6 oz can […] Read more

Fit Chic Easter Style

Fit Chic Easter Style

Easter is a great time to enjoy family gatherings, friends, and other festivities. and unhealthy choices….

so have no fear your Easter recipes are here.

Now you can still enjoy the amazing foods for Easter and not feel restricted at the same time!

Apple Peach Ham
Ingredients
3 pound white ham
2 large apples (I like gala)
2 yellow peaches
2 teaspoon cinnamon
1 teaspoon dijon mustard
1/4 teaspoon ground cloves
1/8 teaspoon nutmeg
1/8 teaspoon all spice
1/4 cup full fat coconut milk

Directions:
Preheat oven to 350 Degrees. Rinse the ham under cold water and pat dry with a paper towel and place in the middle of your roasting pan. 
Mix the coconut milk, dijon mustard, […] Read more

Peanut Butter Cup Eggs ….. Fit Chic Style

Peanut Butter Cup Eggs ….. Fit Chic Style

One of the most loved treats for Easter are the Reese’s Peanut Butter Cup Eggs.

Reese’s are great for all times of the year, but for some reason they taste especially delicious in the egg form.

Now you can enjoy your Easter tradition, but not the guilt to follow!

Ingredients:
3/4 cup gluten free or almond flour
3 scoop vanilla protein powder
1/3 cup nut butter of choice (I used almond butter)
3 T maple syrup1/4 cup unsweetened vanilla almond milk (or coconut milk)
Handful of dark cacao chocolate chips (divided)
1/2 tablespoon of coconut oil

Directions: 
In a medium mixing bowl, combine flour, protein powder. In a small microwave safe […] Read more

Love Sandwiches …. You Will Love This Read …

Love Sandwiches …. You Will Love This Read …

A common love for people especially over the lunch hour is the “sandwich”.
I remember my grandpa used to literally (and probably still does) turn anything and everything possible into a sandwich. It is amazing how many wonderful things you can do with just two slices of bread.
Well it is also amazing how much you can do with ingredients other than bread and still get that delicious sandwich taste and feel.I have given you some variety to experiment with different ways to make the perfect lunch time treat.

#1 Coconut Wraps –  These are great treats and taste so great you won’t even […] Read more

Fit Foods For a Tight Tummy …

Fit Foods For a Tight Tummy …

You’ve all hear the phrase “abs are made in the kitchen”.

And that couldn’t be more true!

Eating healthy, clean foods are the key ingredients to losing weight and tightening up in all the right areas.

Add these tasty foods to your repertoire and get the results you are looking for in 2019.

Salmon – It is loaded with omega-3 fatty acids, which is beneficial for fat loss. This lean protein is great for the joints and is low in calories, too, so you can feel healthy and happy.
Avocado – The fat contained in the avocado not only helps reduce […] 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

Fit Chic Enchilada Steak Bake

Fit Chic Enchilada Steak Bake

Tomorrow is Taco Tuesday.

I love themes and I keep them throughout the week in order to make my menu easy and efficient to follow.

I follow Crockpot Mondays, Taco Tuesdays, Gourmet Wednesdays, Left Over Thursdays, and Fun Food Friday.

This a fun recipe the whole family will enjoy. The best part is it tastes even better leftover!

Ingredients:

1 red bell peppers, cut into long thin slices

1 green pepper, cut into long thin slices

1 28 oz can of green or red enchilada sauce ( I love green sauce)

1 6 oz can of diced green chilies

1/2 head of cauliflower, cut […] Read more

Fit Chic Pumpkin Bars… Post WLC Delisciousness

Fit Chic Pumpkin Bars… Post WLC Delisciousness

This is the perfect Fall treat that will make the whole family swoon. These are great for parties, Thanksgiving dinners, or maybe for a special treat. They are just as easy to make as they are to taste. You can also freeze them for up to a month and have as a grab and go to soothe that sweet tooth craving!

Ingredients
2 cups almond flour or Gluten Free Flour
½ teaspoon salt
1 teaspoon baking powder
2 teaspoons pumpkin pie spice
3 teaspoons of cinnamon
¼ cup almond butter
2 tablespoons coconut oil
¼ cup coconut palm sugar
2 tablespoons maple syrup
2 teaspoons vanilla extract
2 tablespoons coconut creamer […] Read more

Fit Chic Pizza Soup for the Cozy Fall Weather

Fit Chic Pizza Soup for the Cozy Fall Weather

I love that we are approaching crockpot season. It is so easy, effective, and delicious. Here is one that is so easy, tastes amazing, and very easy to freeze to enjoy later!

Ingredients: 

12 oz chicken sausage (I used aidells brand)

4 oz uncured pepperoni

1 25 oz jar marinara (I like Raos brand)

1 14.5 oz can diced tomatoes with garlic and olive oil

1/2 red onion, diced

1 cup of mushrooms cut in halves

1 3oz can sliced black olives

1 tablespoon dried oregano

1/2 tsp of rosemary

1/2 tsp of thyme

2-3 cloves of garlic powder

1 tablespoon of pesto

1/2 cup of parmesan cheese (0ptional)

Directions: 

In a large crockpot, combine the […] Read more

Fit Chic Pumpkin Protein Shake .. .

Fit Chic Pumpkin Protein Shake .. .

This is the perfect way to start your morning! It is quick, delicious, and has all the ingredients to keep you feeling great throughout the day!

Ingredients
1 cup unsweetened vanilla almond, coconut, cashew milk
½ cup pumpkin puree
1 teaspoon honey (omit if you don’t need)
1 scoop vanilla protein powder
½ teaspoon pumpkin pie spice
1/2 tsp of cinnamon
1 banana
Ice

Directions:
Add all ingredients to a blender and process until well combined.

Enjoy!

Today’s Workout is…

Part A:
EMOTM 8
1 DB Squat Clean + 1 Jerk
Add a rep each round

AMRAP 18
18 DB Overhead Lunge
18 Push Ups
36 Doubles

Posted By: Annie

[…] Read more

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season at CPMFitness …

It’s Pumpkin Season and what better way to celebrate with this delicious risotto recipe!

Coffee Houses, Grocery Stores, Restaurants are all promoting their delicious pumpkin drinks, meals, and dessert,

I couldn’t help but release one of my favorite Pumpkin Fit Chic meals!

Ingredients:

1/2 onion, diced

1/2 bell pepper, diced

1 head of cauliflower, riced in food processor (or buy microwavable cauliflower rice)

1/2 cup vegetable stock

1 3/4 cups pumpkin puree (you can use canned)

2/3 cup coconut creamer

2 tsp garlic powder

1/4 cup of almond flour

dash of sage (optional)

1/2 tsp black pepper

1/2 tsp of cinnamon

dash of nutmeg

coconut oil

*optional parmesan cheese

Directions:

Chop the cauliflower and pulse in food processor until […] 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

What’s in Mr and Mrs CPM’s Fridge?

If you are at all like me, I am such a visual learner. If I can see it, I feel I can attain it! 

So I decided to make a quick video for you all and go into a “Fit Chic’s Fridge”. 

Nothing glamorous but it shows the Tupperware’s, meals for the week and condiments I like to use. 

It can be very simple especially if you have my ebook 30 Meals 30 minutes or less. To help you stay on track right from the beginning of the week! 

TODAY’S WORKOUT

5 Rounds for Time:
800m Run
15 DB Thrusters
15 Pullups

Posted By: Annie

[…] Read more

Fit Chic Restaurant Rules to Live By ..

Fit Chic Restaurant Rules to Live By ..

July is the most traveled month for most of our members. Family trips, tournaments, races, etc… Leave us on the road with no direction on foods to eat.

Well have no fear! I got your back! Here are my favorite Restaurant Rules to keep you healthy and happy on your fun Summer Getaways.

Common questions I get asked:

“How do I stay healthy when I go out to eat?”
“I don’t know what to substitute for my unhealthy side dishes?”
“I will NOT give up my social life for a diet!”

Here are some great Rules to Live By When Eating Out so you […] Read more

The Nutrient Necessities

The Nutrient Necessities

Food is more than fuel. Food provides energy but also includes micronutrients. These vitamins and minerals play an important role. Without them your body does not work properly. You feel rotten. You get sick. No matter how much fuel is in the tank.

My diet consists of whole, minimally processed, nutrient-rich foods. My palate likes variety, which is essential to a healthy diet. But I am a realist. Life happens and there is no guarantee that each day the food going in will meet all the needs of my body. I also suffer from autoimmunity. My body works hard to fight […] Read more

H2O for You

H2O for You

You may already know this but water makes up about 60% of our body weight. Without water life cannot exist. We can go weeks without food, but only 3-days without water!

Water plays a vital role in nearly every bodily function. It regulates body temperature, aids in digestion, helps remove toxins and protects our brain and joints. Drinking plenty of water can help keep our body healthy and functioning, as it’s highest ability.

Most of us are unaware when our bodies lack adequate water.
What are some of the warning signs?

Most of us are unaware when our bodies lack adequate water.
What are some […] Read more

Fit Chic Coffee Protein Shake …

Fit Chic Coffee Protein Shake …

This is an amazing shake that is perfect for breakfast on the go! It gets your metabolism going a great protein balance to start your day and it’s ready in minutes!

Now you can have your breakfast and coffee in one!

Ingredients: 

1/2 scoop chocolate protein powder

1 banana

1 scoop of almond butter

1 scoop vanilla protein powder

6 oz brewed cold coffee

6 oz unsweetened vanilla almond, coconut, or cashew milk

1 cup ice

Directions

Place all ingredients into a blender and blend on high until desired consistency is reached.

If smoothie is too thick add more milk if it is too runny grab more ice and reblend.

Enjoy!

Today’s Workout is…

Part […] Read more