MORE than A-B-S

MORE than A-B-S

With our Crunch Time Challenge starting on Monday (LINK)… I can’t help but provide you with some very help Pro-Tips when it comes to training your midsection in purse of that washboard abs (or even dare I say the 6 pack)! In that, I will leave you with 4 Rules to go by…

1️⃣ Tension is Mandatory

“Tension = Stability = Strength = Results”

This is the rule most commonly violated by  clients that plateau with core strength. Why? Because it’s…

😬Uncomfortable: When you relax the tension goes away.
👎🏼Untrained: We sit in chairs all day.
🥵Hard… (literally) How long can you squeeze your abs […] Read more

Soreness vs. Injury

Soreness vs. Injury

We have all heard it many times before – regular exercise is good for you. It can help you lose weight, reduces risks for many diseases, improves your mental wellbeing and strengthens your bones and muscles. But with exercise there may also be some physical discomfort along the way due to the stresses placed on the body.

When experiencing discomfort, it is important to understand the difference between exercise-related muscle soreness and pain. Muscle soreness is a healthy and expected result of exercise, especially if the workout was challenging and/or new to the body. Pain on the other hand may be […] Read more

Raising the Bar

Raising the Bar

Overhead pressing is a movement we use frequently in every day life. There are three basic overhead lifts we do in the gym: the strict press, push press, and push jerk. Although the means of getting the barbell overhead is different in each lift the starting and ending positions are identical.

So what are the critical differences between the three lifts?

Strict Press – Pressing weight straight overhead from rack position without the use of your lower body.

Push Press – Pressing weight overhead from rack position using a DIP and DRIVE from the legs to accelerate the barbell upward.

Push Jerk – […] Read more

MURPH

MURPH

Memorial Day is just around the corner, which means, so is the Murph Challenge! How prepared are you? Are you looking to beat your time from last year? Don’t worry you still have some time to get yourself ready.

For those who don’t know (or maybe have chosen to forget 😉), Murph consists of:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
**with a 20 lb. Vest**

Lets first discuss pull-ups.How are your shoulders? Are they strong and stable enough to kip hundred times under fatigue? Spend a few extra sessions before and after class to work on your kip swing. Maybe throw in some […] Read more

Weighted Mobility

Weighted Mobility

Not sure about you, but lately I feel it takes a little longer for my body to “warm-up” in the morning. My joints seem stiffer and my muscles a little tighter. I am sure the time spent in the gym weight training, hours in the car traveling for kid’s activities and staring at the computer screen does not help. This is the perfect formula for rounded shoulder posture, chronic hip flexor shortening and overly tight hamstrings. Our bodies are designed to adapt to the most efficient (most used), good or bad pattern.

For Decades the Traditional Method Formula has been:

Use Weights […] Read more

EMOTM

EMOTM

You have all come to class and have seen the infamous EMOTM sandwiched between a strength and conditioning portion of the workout. But have you ever wondered if there is a strategy hidden somewhere besides it being a cool acronym? 😁

What is it?

EMOTM (which stands for every minute on the minute) is a type of interval workout where you perform a certain number of reps of a movement every minutes or series of movements every minute for a set amount of time.

What are the benefits?
1- Pacing:

EMOTM’s remove much of the thinking from a workout. The clock is the pacer and […] Read more

Find Your Secret Weapon

Find Your Secret Weapon

If there were a way to double your chances for fitness and life success, would you be interested? A tool that can motivate, support and hold you accountable?
If so, it might be time to partner up!

Some of you might cringe at this answer because it means someone else might know your flaws, invade your bubble and be willing to call you out on your BS…. but most of us have had those goals that we couldn’t seem to follow through from start to finish, that if we had an accountability partner, we could have avoided many of the detours.

One of […] Read more

What’s Fun Got to Do With It

What’s Fun Got to Do With It

We have all read about or experienced the benefits of eating well, exercising regularly and getting the right amount of sleep but what about the “FUN” factor?

I believe and so does science that having fun is a huge part of staying healthy.

So what’s the hesitation? Why don’t people make it a priority?

Guilt
Perceived Silliness
Lack of Time

Our society suffers from chronic adult-it-is:-) We get so caught up in “life” that we forget to play once in awhile. We think that fun means participating in structured activities, but that doesn’t have to be the case. Play can be spontaneous without the extrinsic goals.

• […] Read more

Control What You Can

Control What You Can

As I am sitting here watching the forecast for the upcoming April Winter storm, it got me thinking about all the variables in life, most of which we have no control over.

Change. It’s unavoidable. Nothing lasts forever.
Weather. Lets face it; we have no control over Mother Nature so we might as well accept it and make the best of it.
Our Past. It’s forever lost and we cannot undo what is done. We need to learn from our mistakes and move on.
What other people think, feel or do. We can only control our own thoughts, feelings and actions.
Getting Older. We can’t […] Read more

Clear the Clutter

Clear the Clutter

Spring 🌻has arrived! Which means its time to get organized and start cleaning out the clutter. For me this starts with my mind.

Lately I feel that my brain is in constant overdrive. A chaotic mess of worries, TDL’s, family schedules and noise. A telltale sign that I need to free up some headspace.

Unlike our closets and cupboards, thoughts are not just lying around waiting for us to pick which ones we want to keep and which ones we would like to donate. Our brains are complex and confusing. So many things are filtered in and out leaving behind old scars […] Read more

Stay in Your Lane

Stay in Your Lane

How often do we look over our shoulder to see what the person next to us is doing?
How often do we allow someone else’s successes or failures stop us from seeing the road stretched out ahead of us?

I would say for most of us, it happens often.

We live in a world of ENVY. Career envy, kitchen envy, children envy, food envy, image envy. You name it. There is an envy for it! And with all the platforms of social media, envy is taken to an extreme. We are bombarded by “Photoshopped lives.” Edited images and narratives that tap into what […] Read more

Coaches Spotlight – Lisa Zahn

Coaches Spotlight – Lisa Zahn

All the simplest ways to excel with your FITness and Health and help others around you…

Practice what you Preach
Get Family and Friends around you to buy in to “the Lifestyle”
Have a thirst for knowledge and passion for more

All of these things Lisa Zahn has incorporated into her life.

Now I never said it was easy… But I will say it is worth it.

Enjoy our conversation and get to know Coach Lisa a little more.

Introduce yourself (who is Lisa Zahn in a nutshell) and how long you have been with us.

39 years old, married, mother of 2. Working full time in […] Read more

CPM Lingo; Part 3 (Nicknames and Alter Ego’s)

CPM Lingo; Part 3 (Nicknames and Alter Ego’s)

If you’ve been a member for a while now you may have noticed some unusual names on the white (orange/blue) board at the gym. Well just in case you don’t know why.. I’d like to answer your questions or concerns that you may have about it… In short, I’m BIG on giving Nicknames and having Alter Ego’s at the gym….

Why?

Alter Ego according to Wikipedia:

An alter-ego (Latin, “the other I”) is a second self, a second personality or persona within a person, who is often oblivious to the persona’s actions. It was coined in the early nineteenth century when dissociative identity […] Read more

Chasing Perfection

Chasing Perfection

So I have a little confession. I had a major meltdown last week prior to going on our mini vacation. Why…because I stopped believing in myself. I let evil in and pushed aside my happiness for wanting to be perfect.

We all have goals, a feeling of how things SHOULD be in our life. Standards are set day in and day out by the media, our family and the judgment of others that are NOT REAL.

Self-doubt starts flowing in, builds-up and gains momentum.

“I can’t do this.”

“I am not good enough.”

“What if I fail?”

“I […] Read more

Coaches Spotlight – Missy Bass #bassUp

Coaches Spotlight – Missy Bass #bassUp

Missy is known around the gym as, BassUp. It is a nickname that really embodies the kind of person she is from the inside-out. She is just as strong mentally as she is physcially. As you will read she has gone through some life altering events over the last couple years but is back and determined to help and serve others for the good.

3 things I know about Missy Bass…

Strong
Determined
Passionate

Enjoy our conversation!

Introduce yourself and how long you have been with us?

FAITH, PRAYER. FAMILY. FRIENDS. COMMUNITY. Those 5 words sum up what’s most important to me. Without them my family would […] Read more

Frustrated with You?

Frustrated with You?

I was looking through some old blogs to get some inspiration about what to write about this week and I can across one that hit close to home. What do you when you get frustrated with YOU?

Frustration winds you up and can suck the energy right out of you. It can be a major distraction that ends up stealing your valuable TIME!
So what happens when we are stuck in a rut? How do we crawl out of it?

Take Care of Yourself

Start by doing a quick assessment of how well you have been taking care of yourself. Have you been eating […] Read more

Coaches Spotlight – BABS

Coaches Spotlight – BABS

When I think of Babs I think of the word, “Powerhouse!”. She packs a strong body, BIG voice, lots of fun to be around and is as sweet as they come. When you find a coach that practices what they preach and have a passion for helping others, you have found a winner!

Introduce yourself and how long you have been with us?

I enjoy challenging myself with heavy weight (hitting PR’s) but then also with workouts that are mentally challenging to me (ie cardio heavy workouts). I joined in 2014 and have been coaching since 2016????

What is your favorite part about […] Read more

Live Happy but Strive for Fulfillment

Live Happy but Strive for Fulfillment

I have always been taught to strive for a career that I love. Finding that something that I am passionate about, that gives me purpose and in return I would be happy. Well, I did it and yet there are days I continue to struggle.

I realize that we cannot be 100% all the time. At some point, discomfort invites itself. We are going to have bad days, days we feel tired or days we question if we will ever achieve X, Y or Z. This is ok. It’s normal.

We did not evolve to be content. We evolved to strive, to […] Read more

Coaches Spotlight – Lisa Thruston

Coaches Spotlight – Lisa Thruston

Lisa has a long fruitful history with CPM…

Helping Herself = Physical Transformation
Helping Others = Yoga and FITness Coach
Following Her Passion = Giving up her day job to follow her passion in building a career in the Health and FITness Industry

You are growing or you are dying and Lisa is constantly challenging and push herself to success in all areas of her life.

Enjoy our conversation!

Introduce yourself and how long you have been with us?

I am a former runner and exercise avoider, who has learned to love exercise and weights and challenge my ideas of not being athletic. I have found my […] Read more