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

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

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

The Fitness Puzzle

The Fitness Puzzle

Jigsaw Puzzles are one of my favorite pastimes. I love to problem solve and find it’s a great way for me to unwind. For many people, 1000 piece puzzles can seem frustrating. Sometimes we get too excited or impatient and try to force pieces in places they don’t belong. We get ahead of ourselves. Frustration sets in because it’s not turning out how we expected it to, only having to start over again.

Does this sound familiar? How many diets or exercise programs have you started only to be disappointed in the end results?

Fitness is not a one-size-fits-all.

Fitness is a puzzle. […] Read more

Who Do You Ask for Advice?

Who Do You Ask for Advice?

Don’t Get Mad At Me But…

When you need help with something, who do you ask?

I want to make more money ➡️ I seek advice from someone with money
I want to learn how to cook ➡️ I seek advice from a great cook
I want to learn how to hold a handstand for an hour ➡️ I ask a very fit Swedish man

So when you want to get into shape, lose weight or just be healthy…. who do you ask?

🥗 Example #1, diet. Are you asking your overweight friend who happened to lose 10 pounds on a new diet […] Read more

What did you eat?

What did you eat?

Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track. Food journaling is a great tool to help you do just that.

I have experimented with food journaling over the years and have come to realize that when I am journaling I tend to have greater self-control. There is something about writing down what goes in that makes you stop before you chomp.

Our lives are busy and we tend to eat more than we […] Read more

I scream, you scream, we all scream for…vegetables?!?

I scream, you scream, we all scream for…vegetables?!?

Fruits and vegetables contain essential nutrients for a healthy body but what if you don’t like vegetables? Is it possible to eat healthy and attain certain fitness goals without having to “eat the rainbow”?

Whether it’s the taste, texture or just pure hard-headedness, veggies can be a challenge for many. For some the dislike or hatred can turn into a full blown panic attack at the mere sight or thought of a veggie. This really exists it’s called — Lachanophobia. I hope that none of you reading this have this condition as it’s not really what I will be discussing here […] Read more

Top 5 Embarrassing CPM Questions You Are Too Afraid to Ask …

Top 5 Embarrassing CPM Questions You Are Too Afraid to Ask …

Being in the health and fitness industry for 16 plus years I have seen it all, heard it all, and experienced a lot of it myself as well!

Here are the most common questions most are thinking to ask but too afraid to bring it up.

#1 What if I have to go to the Bathroom during class: 

Do your best to visit the restroom before or after class, but sometimes when you gotta go you gotta go. No need to tell the coaches or apologize, just politely leave the room trying to not make a scene and then just hop right back in where […] Read more

Meal Prep is Key🔑

Meal Prep is Key🔑

With summer break upon us, I am filled with mixed emotions. It’s more of a relaxed time. There is less structure and more freedom. Calendars are full of summer activities, camps and family vacations. All of which can throw a major curve ball when it comes to sticking to healthy habits.

For me the key to staying on track is meal prepping. Most of our nights consist of rushing from one activity to the next. Having food ready to eat when hunger hits keeps me from bingeing on snacks or prepackaged convenience food.

Meal prepping does take some effort but it is […] Read more

4 Pillars of Health – What Is Missing In Your Life?

4 Pillars of Health – What Is Missing In Your Life?

Are You Balanced?

Another podcast… I know, I know. But this is a good one. If you don’t subscribe to Lewis Howes podcast, The School of Greatness, you should. I always feel motivated and smarter 🤓 when I finish listening to one of his episodes. In this particular episode, they talked about health and how it can be divided into 4 categories. (Keep in mind I’m paraphrasing all of this and may not get it exactly right).

1️⃣ Nutrition
2️⃣ Exercise
3️⃣ Sleep
4️⃣ Relaxation

Take a close look at your life? Are you missing any of these? Let’s see…

Nutrition – I’m pretty good on this. […] 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

Confidence – Do You Build It? Or Are You Born With It?

Confidence – Do You Build It? Or Are You Born With It?

Confidence Is Key

I only have it in me to listen to about 1 or 2 podcasts each week. I find music to be more relaxing on my drive. So when someone sends me a podcast (Chris sends them often…shocker!), it has to really catch my eye to get me to listen. Last week, I listened to one about leadership. They said this:

Confidence is a skill which can be developed and strengthened. It is willingness to try something knowing your outcome may not be ideal.

I thought this was interesting. I find myself to be fairly confident. At least I like to […] Read more

Why TGU’s?

Why TGU’s?

If you are looking ahead you have probably seen that Turkish Get-ups (TGU) are on the menu to end the week. This is becoming one of my favorite exercises.  Why? It’s the one single movement that targets every inch of your body.

The Turkish Get-up incorporates all kinds of ankle, knee and hip movements as well as shoulder stabilization. It’s a great way for anyone to learn how to connect his or her whole body while maintaining a strong core to complete the task.

TGUs can be used in a variety of ways: an identifier for weak/tight muscles, a warm-up for your entire body and/or a strength exercise […] Read more

The Great Fitness Gap

The Great Fitness Gap

Getting Ahead

I was listening to a podcast the other day and something they said really stuck with me…

The older we get, the further we separate ourselves from the rest of our generation if we resistance train.

BOOM! It hit me! They are so right. Have you ever noticed the really fit older guys and gals in the gym? Are they skinny marathoners? Nope. They are the ones who lift weights. They look strong, they move well and they stand out from the rest. People need to lift weights and resistance train. Why women are afraid of getting bulky is beyond me. […] 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