CPM Lunch and Learn … Picnic Style

CPM Lunch and Learn … Picnic Style

Picnic Season is in full effect … Here are some great tips and tricks for lunch ideas, drink ideas, and dessert treats to take with you and your friends/family on your next outdoor adventure.

Click Here to Watch the KDLT Fit Chic Segment …

Now every picnic can be fun, delicious, and healthy all at once!

The O-Board Says…

Part A:
Hang Clean (6 @ 90)

Part B:
55 doubles
15 C2B Pull-ups
5 Hang Cleans

Posted By: Annie

[…] Read more

Memorial Day Recipes

Memorial Day Recipes

Memorial Day is a time to remember the honorable people who gave their lives to serve this country. It is also a time to enjoy fabulous food with family and friends.

Memorial Day food is all about the grill, the snacks, and the Great Outdoors. Knowing this I included a list of bbq, sides, and treats to give you the perfect Memorial Day Celebration.


Bellini Ice Tea

3 Tbsp honey

2 ripe peaches, peeled and sliced

1 cup raspberries

Fresh brewed tea


*optional lemon wedges or mint leaves

Fill a large pitcher half way full of ice. Next pour in tea and then place cut peaches and […] Read more

A CPM Pancake Lover’s Heaven ….

A CPM Pancake Lover’s Heaven ….

I made these delicious pancakes on Sunday. They were very simple and tasted amazing! They also tasted really good left over!


1 cup of almond flour
1/4 cup of coconut flour
1 ripe banana (mashed)
1/4 cup of raw walnut pieces
1/4 cup of vanilla coconut creamer
1/4 cup of unsweetened vanilla almond milk

*If you don’t have coconut creamer you can use a 1/2 cup of almond milk.

1 egg (whisked)
1 tsp of cinnamon
1 Tbsp of raw honey
1 tsp of vanilla extract
1 tsp of baking powder
1/2 cup of water (might to add a little more if too dry)
1-2 Tbsp of coconut oil (for frying)


In a large mixing […] Read more

I’m Getting Salty…

I’m Getting Salty…

Question for you…

What is the first thing I think of when someone has a phyiscal problem?

(overweight, asthma, pulled muscles, tight muscle, fatique, charley horse, muscle cramp, etc…)

Answer = Dehydration!

What is the most obvious solution to the problem? Drink more water!.. Right?!

What if I told you… Water is NOT enough! 

So what does this mean? Although we praise drinking lots of water to all of our members, plain drinking water may not be enough for you. The key missing factor? Electrolytes. If you eat a very unprocessed diet and stay physically active, you may want to consider drinking electrolyte-rich fluids before, during and after […] Read more

Calling All CPM Chocolate Lovers …

Calling All CPM Chocolate Lovers …

When I meet with many of my clients, one of the their concerns is having to give up their love for chocolate ..

Well here is the best news you have received all week .. DON’T GIVE IT UP!

Chocolate has many wonderful benefits … That is if you eat the right kind!

Here is a link to some of the best quality chocolates to choose from …

#1 Chocolate is Rich in Antioxidants: The antioxidants in chocolate enhance memory and cognition and reduce your risk of dementia.

# 2 Dark chocolate equates to Heart Health: Studies show that dark chocolate […] Read more

CPM Fitness Sandwich Ideas …

CPM Fitness Sandwich Ideas …

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 […] Read more

CPM’s Reasons To Eat Eggs After Easter ….

CPM’s Reasons To Eat Eggs After Easter ….

Easter was Sunday, and typical tradition is to hunt for eggs, color them, or place them in baskets for decorative purposes….

But do you know how great eggs can be for you for the other 364 days of the year?

Chris eats about 35 eggs per week …. Yes you read this correctly 35!

Eggs have so many fantastic benefits that eating them everyday is very beneficial to your health!

Plus they are quick and easy to make and a great source of many essential nutrients you need to keep you looking and feeling great.

Here are the top 5 reasons to keep eating eggs […] Read more

Had To…

Had To…

I often say we are who we are today because of the total thoughts, actions, habits we’ve done over time in our lives.

Everyday is a new day and we are a new person, but at the same time, we also have to deal with our old self. When we allow the old self to rule, we will follow our feelings instead of operating in self-control. Self-control is a fruit of our new nature, and all we need to do is develop it. We can develop self-control by using it, just as we can develop muscles by using them.

Exercising self-control is a form […] Read more

CPM Celebrates National Nutrition Month

CPM Celebrates National Nutrition Month

March represents “National Nutrition Month” . In honor of keeping the theme alive and getting people aware of what a “healthy” plate even looks like KDLT News and I teamed up to show you how easy and delicious it is to create a healthy meal plan for breakfast, lunch, and dinner.


It is much easier than we think to achieve a true definition of healthy … Be aware of national nutrition month by eating whole foods, feeding the body a protein, veggie, and fat and eating foods that are not ridden with laundry lists of ingredients.

The O-Board Says…

A. Snatch

B. For […] Read more

CPM Recipe for the Books …

CPM Recipe for the Books …

For the Academy Awards, I wanted to come up with something festive for the movie “the Martian”. The only thing he could grow on Mars was potatoes so I thought what better way to represent the movie than with yummy potato balls.

They were definitely the hit of party and even though the Martian didn’t win, my recipe sure won over the crowd!


3 cups of mashed potatoes

2 tablespoons of grass-fed butter (melted)

2 teaspoons of garlic powder

1/4 cup of greek cream cheese (or regular full fat)

1/4 cup of parmesan cheese

1 tablespoon of cilantro

1/4 cup of full fat canned coconut milk

8 strips […] Read more

Curb Your Cravings CPM’ers …

Curb Your Cravings CPM’ers …

Do you ever feel like you are constantly feeling hungry and nothing you eat satisfies that sensation? It could be some of the habits that you have created in the environment around you that are prohibiting you from ever feeling full.

These helpful tips will give you some insight along with some good tricks on how to really acknowledge a craving and decide whether your body is “really” hungry, or just craving one of the other items I have listed below…..

#1 Drink More Water – Especially in these hot summer months make sure you are getting your adequate amount of water […] Read more

CPM Valentine’s Day Treat ..

CPM Valentine’s Day Treat ..

With Valentine’s Day approaching what better way to surprise the ones you love with some delicious brownies! These brownies are delicious and will leave that special someone feeling extra loved this Vday!

They are really easy to make and don’t take a lot of ingredients ….

Red Velvet Brownies


Brownies Batter:
1/2 cup grass-fed butter (melted)

1/2 cup dark cacao chocolate chips

1 scoop of chocolate or vanilla whey protein powder

1/2 cup of coconut palm sugar

2 large eggs

1 tsp vanilla extract

1/4 tsp salt

2 tbsp red liquid food color

1 cup coconut flour

1/2 tsp baking powder

1/4 cup of vanilla coconut creamer

Cream Cheese Frosting:

¾ cup coconut creamer

1 cup greek […] Read more

Fit Chic Super Bowl Recipes ..

Fit Chic Super Bowl Recipes ..

Don’t let this Super Bowl Sunday Get You off Track!

Here are some great recipes to indulge, enjoy, and still stay on track!

A Veggie Platter:

Broccoli, Carrots, Cauliflower, Peppers, Mushrooms, Squash, Tomatoes, zucchini etc…

Buffalo Chicken Wings in a Gluten Free Peanut Sauce


1 lb. chicken wings

2 T. almond butter

1/4 C. hot pepper sauce

1-2 T. wheat-free tamari or hoison sauce

2 t. olive oil


Bake wings at 375 degrees for 20 minutes.

In saucepan, melt almond butter heating slowly.

Stir in hot pepper sauce, tamari, and olive oil. If sauce gets too thick, add a little more tamari and oil.

Brush wings with sauce.

Bake for 10 more […] Read more

Perfect “Progress Not Perfection” Recipe …

Perfect “Progress Not Perfection” Recipe …

This is the perfect recipe for Breakfast, Lunch, and Dinner!

For all of you that are looking for some new easy delicious recipes this is the one to put in the books!


2 large sweet potatoes mashed and skin removed

1 tbs coconut oil

10 eggs

1 small onion diced

1 green pepper diced

1 red pepper diced

2 cloves of garlic

1 can of diced tomatoes

1 tablespoon of ghee or grass-fed butter

1 tsp of cilantro

1 cup of full fat canned coconut milk

1 cup of steamed broccoli

1 cup of diced Brussel sprouts

1 6 ounce can of diced green chili’s

1 avocado diced

8 pieces of bacon diced or […] Read more

A Fit Chic Fast Food Guide …

A Fit Chic Fast Food Guide …

I believe people feel like they have to live in a hole and never hang out with friends, go to fun events, or eat out when they are living a healthier lifestyle.

What if you could have the best of both worlds?

All you need is just a point in the Fit Chic direction …

Here are the top 5 items to order when having to go through the infamous Drive in or Run in to a fast food restaurant!

#1 McDonalds: Those Bright Yellow Arches are everywhere .. so have no fear order these three things when you are in a bind, on […] Read more

A Fit Chic Christmas Treat For The Whole Family …

A Fit Chic Christmas Treat For The Whole Family …

This is a very easy recipe that is perfect for that Holiday treat you so desire!

2 tablespoons coconut flour
1/4 cup of almond flour
2 tablespoons of coconut palm sugar granulated sweetener of choice*
1/2 teaspoon cinnamon
1 scoop of vanilla whey protein powder
2 tablespoons of almond butter or sun butter
1 tablespoon of honey
2 tablespoons of cacao dark chocolate chips
1/4 cup vanilla coconut creamer or full fat coconut milk
Christmas Tree Cookie Cutter

In a large mixing bowl, combine the flours, sugar, cinnamon, and protein powder.

Add in the nut butter, and honey, and mix until a thick, crumbly mixture remains. Then add the chocolate chips […] Read more

Fix Your Gut ….

Fix Your Gut ….

I have bouts with leaky gut for years and assumed it was repercussions from my Gluten Intolerance but little did I know it could be treated with some simple tweaks and additions in my diet.

When adding gut healing foods .. within a week my stomach felt better than it had in years.

I just made some simple small additions didn’t require a HUGE change but did make a HUGE difference. But within a month of having at least one cultured food at each meal my stomach stopped hurting and my pesky digestive issues went away.

I also noticed my allergies where so much better as […] Read more

Thanksgiving Recipes Fit Chic Style …

Thanksgiving Recipes Fit Chic Style …

Just because it’s Thanksgiving doesn’t mean you have to throw away your health goals either ..

Here are some great sides that are not only healthy but will be the talk of Thanksgiving Dinner!

Sweet Potato Stuffing :

4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces

4 tablespoons coconut oil

2 cloves of garlic

salt & freshly ground pepper

4 celery stalks, thinly sliced

1 medium onion, chopped

8 oz. country style pork sausage

2 large eggs, beaten

1/2 cup chicken broth

4 tablespoons dried cranberries

3 tablespoons chopped fresh thyme

1/2 cup chopped pecans


Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon […] Read more

20 Things to Know About Being Healthy …

20 Things to Know About Being Healthy …

When we think of “diet” or eating healthy, getting back on track, cutting calories etc … It can be overwhelming, discouraging, and defeating.

I call it “information overload”. So lets break it down and make it simple!

Here is a great list from the one and only Chris Kresser ..

He clearly breaks it down and allows you to see how simple eating healthy can really be!

Don’t treat it as a diet, treat it as a way of life and look to food as fuel .. So how eating quality food will help you feel better all around!

The O-Board Says…

A. Clean and Jerks

B. 4rds
400 run
10 […] Read more

Taco Tuesday!

Taco Tuesday!

Mexican Pizza Recipe


    1/2 pound grass-fed Ground Beef or Ground Turkey
    1 medium onion, diced
    1 clove garlic, minced
    1 tablespoon chili powder
    1 teaspoon ground cumin
    1/2 teaspoon paprika
    1/2 teaspoon black pepper
    1/2 teaspoon salt
    4 corn tortillas
    1/2 cup Chunky Salsa, or your favorite salsa
    1 cup of shredded raw cheese
    2 green onions, chopped
    2 roma tomatoes, diced
    1/4 cup Extra Large Black Pitted Olives, sliced
    1 avocado sliced and pitted
    1/4 cup of diced cilantro


Preheat oven to 350°F.
Place meat, onion and garlic in a skillet over medium heat. Cook until beef is evenly […] Read more