Age is Not a Barrier

Age is Not a Barrier

I would love to introduce you to my client Tim Royse. He is 80-years young and believe me when I say, he is a true inspiration!❤️

Tim’s journey with fitness started at a very young age. He played football, basketball and ran track. He was one of the smallest kids on the playing field weighing in at 138-pounds. He went on to play one year of college football as a utility player.

Tim transitioned into adulthood doing the normal things like starting a family, becoming a dad and landing a job. It wasn’t until age 45 that fitness found its’ way back […] Read more

Gratitude

Gratitude

My apologizes to those who are not quite ready but this weather ❄️(not the sunny skies you see in the picture) is making me jump ahead to the seasons of giving, which has lead me to reflection and gratitude.

How many of us wake-up each morning and immediately think or write down what we are thankful for? I bet not many of us…including myself. I fall in the trap of thinking about my to-do-list, how much sleep 😴I got and if my husband has started brewing my coffee. ☕️ 😁

We live in a society where everyone is trying to better themselves. […] Read more

Finding Greatness

Finding Greatness

“You are the average of the five people you spend the most time with”…Jim Rohn

You hear it all the time, but until you actually follow those words, you’ll never realize how truly powerful it is. The people we surround ourselves with determine how we think, speak and act. They will LIFT you up or PULL you down.

So how do we find those people that will LIFT us up? It starts with YOU first.

Let go of judgment. The first step in recognizing talent is recognizing talent! You can only do this if you are able to put aside your own issues […] Read more

CPM Week of Workouts Oct 7 – Oct 11

CPM Week of Workouts Oct 7 – Oct 11

MONDAY: BB Lunges, Dips, Cleans, T2B, Front Squat, Burpees
TUESDAY: Run, Doubles, Lunges, Sit-ups, Squats, KB swings, Dips
WEDNESDAY: Run, Squats
THURSDAY: Press, Cal row, Pull-ups, Push-ups, KB swings
FRIDAY: Cal row, Run, Plate Snatch, Lunges, Doubles

The O-Board Says…

A. Every 90s for 5 sets
4 Rev BBell Lunges
6 Dips

B. “Highway to H-E-L-L”
Every 3 min for 5 Rounds
10 Hang Power Cleans
10 Toe to Bar
10 Front Squats
10 Burpees over Bar

[…] Read more

Fake Fitness

Fake Fitness

In a Fitness World filled with empty promises, lots of comparing, phony before and after pictures, challenges and free this and free that…Fake Fitness is EVERYWHERE! I like to say, “It’s attractive enough to be distractive enough!”

How often have you scrolled through your Instagram or Facebook feed and come across digitally altered photos of those perfectly shredded bodies. I bet it only takes a matter of seconds. People only show you what they want. Giving us this idea that perfection exists, when in reality it does not.

There are many things I like about social media but the one thing I […] Read more

CPM Week of Workouts Sept 30 – Oct 4

CPM Week of Workouts Sept 30 – Oct 4

Monday: Core work, Medball Cleans, Push-ups, Medball sit-ups, Run
Tuesday: OH Squat, Run
Wednesday: HS hold, Toes 2 Rings, Run/Row
Thursday: Cleans, Deadlifts, Box Jumps, Row for cals
Friday: Bench Press, Pull-ups, Pistols, Ball Slams

The O-Board Says…

A: “Tababta-ish” – 8min
20s work/10s rest
Supermans
MedBall Plank Hold

B: 25-20-15-10
Medball Cleans
Push-ups
Medball Sit-ups
*Run 200m after each round*

[…] Read more

Why You Need More Front Squats in Your Life

Why You Need More Front Squats in Your Life

If you have been #get2thegym this past month you may have noticed one of the programmer’s loves to front squat, LOL. Well that makes two of us! Of course I want to keep this peachy 🍑 butt for life, but there are many more reasons why you should be hitting front squats in your workouts.

Reason #1: Better Posture

Front squats hold the load in the front of the body, forcing the upper back to stay upright to enforce good posture. Strengthening these postural muscles, primarily the core, will train them to active during all your workouts and can help reduce risk […] Read more

CPM Week of Workouts Sept 23 – Sept 27

CPM Week of Workouts Sept 23 – Sept 27

Monday: Press, Thrusters, Burpee Pull-ups, Row
Tuesday: Bench Press, Power Cleans, Push-ups, Squats
Wednesday: Doubles, Sit-ups, Run, HS hold
Thursday: Front Squats, Waiter Walk, Ball slams, Toe Taps, Burpees
Friday: DB Snatches, Box Jumps, Sit-ups, OH Walking Lunges, Run/Row

The O Board Says…

A. Strict Press
5-3-1-1-1
B. For Time:
21-15-9 Thrusters
12-9-6 Burpee Pull-ups (or BMU)

C. Cash Out = 1K Row (800m Run)

[…] Read more

Why Sumo?

Why Sumo?

The deadlift is considered the ultimate test of overall body strength. It’s a combination of a push with the legs and a pull the upper body. It produces STRONG people, keeps you fit and enhances your flexibility.

Two popular deadlift variations are the conventional and the sumo. Conventional is what we do most often at CPM. It’s a great opportunity to lift some heavy $#*! and work on our derrieres🍑. So what about the sumo deadlift? What are the unique benefits of this besides that crazy looking sumo stance 😜.

Real Life Movements

Nearly every real-life movement in which we are asked to […] Read more

The Art of Jumping Rope

The Art of Jumping Rope

It looks so easy. It’s just a jump rope. All they are doing is passing the rope twice for every jump. SO WHY CAN’T I DO IT!!

Jumping rope is a tremendous conditioning tool that has been used for years to improve endurance and coordination. I have witnessed some pretty amazing things from people lifting tremendous amounts of weight, running like the wind and completing pull-ups until their arms falls off, but as soon as they pick up a jump rope, it’s like they have two left feet.

For many people, jumping rope was something of the past. You might be one […] Read more

Run vs Row

Run vs Row

I got asked the other day,  “Why when running is in the workout people can substitute rowing but not vice versa?” Obviously this is not really true…ok sometimes I am a stickler but it’s usually because people are picking what they are better at.

Rowing is an invaluable tool for runners. When you learn how to do it right, it lights up weaknesses you didn’t know you had. It helps find power in muscles they hadn’t used before and can be a great replacement for running when injuries surface.

So which provides a better overall workout?

Both running and rowing provide a great […] Read more

Catching your ZZZ’s

Catching your ZZZ’s

Diet, exercise and sleep are all important pieces to maintaining your health, but one has the edge as it affects nearly every essential function of our bodies.

Plenty of us view quality sleep as optional. Order a Venti ☕️ the next morning and you’re golden, right? Not really. The costs of sacrificing sleep are extremely high. In the short-term, mental functioning is impaired, our mood is negatively impacted, and our bodies don’t recover from injury as well.

Over the long-term, poor sleep is associated with impaired brain health, high blood pressure, weight gain and a decrease in the immune system’s power.

So how do […] Read more

School is Back in Session

School is Back in Session

For most kids it’s an exciting time of year. In my household, we are 50/50 split. One is excited to see his friends, the other… well lets just say we officially have a high school teenage daughter. I get a little anxious this time of year. Most of the summer was spent traveling with our kid’s soccer and baseball teams, which were awesome, but I question if we spent enough family time together. And then BAM, school is ready to start and the calendars are filling up quickly with back-to-school physicals, extra-curricular activities and don’t forget about that three-ring circus […] Read more

Strength in Numbers

Strength in Numbers

I had a great conversation the other day on why group classes are so valuable, even for the most disciplined. Group classes are more then the loud music, “Metcon” workouts and shouts of encouragement from your coaches. Working out with a crowd carries a plethora of intertwined benefits, here are a few.

Motivation

There is something about working out alongside others that gives you a boost to keep moving. Plus the variety that you find in a group class is an extra motivator that will keep your body guessing and your mind fresh.

Structure

Our time is valuable. A well-structured plan is key to […] Read more

It’s OK to Rest

It’s OK to Rest

Lately I’ve had some difficulty mustering up the motivation to get my workouts in each week. Not sure if it’s the weather, the craziness of schedules or the aches/pains I have been experiencing.

I have been known to have that frantic “must workout every day” mindset which means I was ignoring the most important part of exercising effectively which is allowing my body time to recover.

People often think that taking a rest day means they are slacking off or being lazy. Well I can attest that intense, prolong workouts do not need to be a daily occurrence. Your body needs to […] Read more

Simplicity

Simplicity

The older I get, the more I admire simplicity. With my eldest child entering high school this year, lots of emotions have come to the surface. It has pushed me to reevaluate how I spend my time and what is truly important to me.

Simplicity is all about essence. And purpose. It means to simplify as much as possible — but not more — to reduce it to it’s core.

So how does one begin to simplify their life?

Focus on what is important to you and nothing else. This means to do more of what makes you truly happy. This involves removing […] Read more