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

Getting to the CORE (values) of CPMFITness….

Getting to the CORE (values) of CPMFITness….

With Sunshine and Spring finally arriving in Sioux Falls they are lots of talk around town about exercising and finding the right gym for it.

I’ve heard there are 74 gyms in Sioux Falls and the surrounding area. So with Health and FITness is on the mind of most everyone this time of the year… Why would someone choose CPMFITness over another gym?

What makes us so different vs. the 73 other gyms around town? Check out our 10 Core Values we have for our coaches…

1️⃣Attitude isn’t everything but it definitely is the 1st thing.

2️⃣Listen more than we talk.

3️⃣Room for improvement, […] Read more

CPMFITness Kids Coming This Summer!

Announcing our summer kids program!

Dates: Tuesdays and Thursdays from July 10th – August 2nd
Cost: $120 per child; $100 for each additional child

CPM Kids (ages 5-8): 1:15 pm – 2 pm
CPM Kids class builds on the foundation of FUN. The skills taught will include foundational and auxiliary movements to accommodate the developing abilities of kids in grades K-3. The goal of CPM Kids is to develop and improve general physical fitness in order to prepare kids to be safe in life and sport as well as create a lifelong love of health and physical fitness. The focus of the kids program […] Read more

The CPM Community

The CPM Community

Friday Night Lights Was More Than a Workout

Friday Night Lights was a commitment. I was taking time away from my family to spend even more time at CPM. It’s tough. As a mom, I feel that pull to constantly be with my kids BUT this event was important to me. My goal is to build a solid community at CPM. A place where you are comfortable, meet people you can rely on and gain lifelong friends with similar goals.

I heard this on a podcast this week:

We are on social media all of […] Read more

Come and Play!

Come and Play!

#yogarecess

 

 

I love going to yoga conferences. I love being surrounded by yogis from all walks of life and backgrounds. I had the opportunity to attend the Minneapolis Yoga Conference this past weekend and it was so much fun. The variety of classes and teachers is so invigorating to me. It kicks me out of my rut and exposes me to new ideas and flows and styles. I find myself making mental notes during the classes to bring back inspiring flows or thoughts to my classes. Nothing recharges my teaching batteries like getting to be the student myself.

I had the opportunity […] Read more

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

I’m Happy to be 41. Really, I am! And an FNL Recap :-)

My Next Year

My birthday was Monday and it was a great day. I don’t particularly care to have a celebration in my honor. In fact, I like to avoid that stuff but it feels good to be surrounded by family and friends. Real quick, I want to share with you what I expect to accomplish over the next year:

Figure out what drives me. I’ve been listening to a lot of podcasts lately and a common theme is figuring out what makes you a fire breather. Chris calls me the tornado because when I get fired up, […] Read more

Fear of Failure

Fear of Failure

I am a very organized person. I love checklists. It gives me a sense of accomplishment when tasks are completed. So when it comes down to goal setting, why is it so hard to put pen to paper? At night I think about my day and how I can make tomorrow different. New ideas, thoughts and goals creep in but that’s were they stay. Why not write them out? Remember I love checklists.

Writing out my goals seems so permanent. What if I fail? What if I don’t meet the deadline? The fear of failing can be immobilizing. Procrastination and perfectionism […] Read more

My Birthday Blog… A Last Minute Re-Write

My Birthday Blog… A Last Minute Re-Write

Turning 41…

Its 4:15 pm on Thursday and I’m rewriting my blog for tonight. My original blog was a recap of 18.3 and a small gripe about turning 41. I don’t WANT to be another year older but really…. why the heck am I complaining?! Instead I want to share something with you as I embark on another year of life.

As you know, I’ve been doing more personal training over the past few months. I love it. It’s my passion and I know it’s what I was meant to do on this earth. I’m building […] Read more

Your Mind is a Powerful Thing

Your Mind is a Powerful Thing

I have been in a major funk since returning from vacation. Not sure if it’s the lack of Vitamin D, jet lag or time change but I am having a hard time finding my rhythm. I thought vacation was supposed to refresh me. Instead it’s been just the opposite. My energy has been low and self-doubt has begun to sink in. In this industry it’s my job to motivate and encourage others. But how can I do my job if I too need motivation?

I went searching for answers and came across this quote.

I am human. I don’t always have it […] Read more

Friday Night Lights – The Best One Yet…. 18.2

Friday Night Lights – The Best One Yet…. 18.2

12 Crazy Minutes!

I was instantly in love with the 18.2 workout. Wait, no I wasn’t. The burpees were bugging me but I was excited about the rest.

12 Minutes
1-2-3-4-5-6-7-8-9-10
DB Squat (50/35)
Burpee over Bar
With remaining time…. 1 RM Clean

Let’s see, the dumbbell squat at 50/35 sounded challenging but doable. I figured I would struggle with the burpees. The 1 RM clean ? I was in love with the clean and thought it would be a real crowd pleaser at the end.

As soon as I started I knew I had underestimated the squats. It wasn’t that I needed to […] Read more

FNL Week 1 Recap and My Thoughts on Being Kind

FNL Week 1 Recap and My Thoughts on Being Kind

Stop Being Mean!

Before I dig into FNL week 1, I wanted to share a quick thought with you…. be kind. Posting on social media puts a person in a vulnerable position. This week I received a message that was obviously meant for someone else but it was sent to me. The comment was about my current physical condition and it wasn’t nice. Stuff like this isn’t necessary and it gains you nothing. So before you send that message or write something that may be offensive, give it a second look.

As much as I hate […] Read more

Sun for the Soul

Sun for the Soul

As you read my blog this week, I will be enjoying my last few days in the Caribbean. This is something my husband and I commit to doing yearly. Although the finances don’t always look like we can afford to go, we say each year that this is something that we can’t afford not to do.

With the daily hustle and bustle of daily life, it’s easy to forget about the person you married. This is our time to reconnect, spending quality time together away from the kiddos to help us refuel after a long season of busyness.

Maintaining our health routine […] Read more

Friday Night Lights – It’s Go Time!

Friday Night Lights – It’s Go Time!

Let The Games Begin!

The build-up to Friday Night Lights went fast. Crazy fast! I’m taking a short break from Gym Rat Chit Chat to recap the FNL experience each week. The workouts, the people, the highs, the lows…. there will be lots to tell!

About 50 CPM members and coaches are participating this year and several of them are anxiously waiting as you read this to see what 18.1 will hold. Where do we find this information? Follow Crossfit on Facebook (click HERE). You will receive a notification when they go live to announce 18.1 where they will […] Read more

Lets Get Mental about FNL…

Lets Get Mental about FNL…

This coming Friday is the beginning of our 2nd Annual Friday Night Lights (#FNL).

#realTalkTime
Friday Night Lights is a Weekly 5 Week Workout Community Event. My goal is to create an environment that supports you challenging yourself to raise your mental, emotional and physical levels to a great level.  This is a POWERFUL opportunity to put yourself “out there” in an uncomfortable atmosphere to foster change and growth (in a friendly, supportive, motivating environment of course;-)

Now with great power comes great responsibility. With that lets dive into….

Good Competition vs. Bad Competition

Something very good or something very bad can happen to you…

You […] Read more

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Gym Rat Chit Chat Episode #9 – Becky, Babs, Buck Norris

Episode 9

Have you ever noticed the fit blonde bombshell that flies through workouts like they are no big deal? That’s Becky Brost. Also knows as Babs (Bad Ass Becky) and Buck Norris (Becky/Chuck Norris). She’s not only an awesome member but she’s also one of my best friends. Becky introduced me to CPM over 4 years ago and I knew right away that if Becky liked it, I was going to love it! Becky is an original…. she started this stuff back in 2009 when Chris and Annie opened Crossfit Sioux Falls. She’s probably recorded more […] Read more