Self Love ❤️

Self Love ❤️

It’s easy when asked about whom you love, to list our family, friends, pets, crushes, etc. Often we forget to mention a very important person: ourselves.

We live in a tough world. People can be extremely critical, cruel, and cold. We are obsessed with labels, with finding acceptance, with this implication that we must be “perfect.”

I grew up as a highly insecure girl. I had different color skin, my hair was different, I worried about my body image as I towered over the girls in my class until high school…as did my feet (size 11 by 6th grade) ?.  People who […] Read more

the Power List

the Power List

If you’re like me you wake up everyday with 1000s of thoughts, ideas and things on your mind. Or if you not, you wake up bored, lethargic and not so pumped up.

Either way we as human beings crave direction and structure to our day.

Last week I touched on a few things on why people end up un-successful with their New Year’s goals. In particular, #1) No routine, #3 Poorly Defined, #4) Too Many Goals. If that is the case with you allow me to introduce to you, The POWER List.

The Power List was introduced to me in a podcast by […] Read more

Gym Rat Chit Chat Episode #8 – The Blondes

Gym Rat Chit Chat Episode #8 – The Blondes

Episode 8

I’ve been trying to schedule a time to interview Brooke and Alicia for a while now. You don’t always see them together at CPM but often times you do. Brooke and Alicia are the blonde bombshells that walk into the gym all chill but turn into tornados once the workout starts. They both have their own individual strengths which have developed since they’ve been at CPM. Brooke is a rockstar coach on Saturday mornings and Alicia is now working out with her husband, Reed, and trust me, they are a rockstar couple! I had a […] Read more

A Mod Squad Mini – Stretch Break!

A Mod Squad Mini – Stretch Break!

Quick Shoulder Stretch Break!

 

It’s been a while since we’ve done a Mod Squad Mini, so I thought it was time for another video to help you sneak some stretching into your day.  Stretch breaks don’t need to be complicated or take up a lot of time and today’s video is perfect to help undo the stress of being on our phones or computers all day.

In less than 5 minutes you can feel like a new person!

 

Want more good stuff like this?  Join me for yoga every Saturday morning at 9:30!!

 

The O-Board Says…

Part A
Strict Press
3-2-2-1-1

Part B
3 Rounds for Time
800 m Run
15 STO
30 Back […] Read more

Gym Rat Chit Chat – Special Friday Night Lights Edition

Gym Rat Chit Chat – Special Friday Night Lights Edition

Friday Night Lights

I’m a pusher. If you’ve had me as a coach, you know I’m the coach that will tell you to try that muscle-up, handstand push-up, squat snatch, pistol… and so on. I’ve tried it all myself. Sometimes I fail, sometimes I surprisingly succeed. But either way, I never would have known the outcome had I not at least tried to do the movement. Even better than succeeding myself is watching my clients succeed. At first it was challenging to watch as my members, those that I coach and workout with, began to beat me […] Read more

It’s Never Too Late

It’s Never Too Late

Let me introduce you to Judy Zimbelman. If you have not met her, you need to. Her smile and charisma is infectious!! Judy started with CPM in October of 2016. She had no idea the journey ahead but I am so glad I have been along for the ride!

Here is her story.

I initially was searching for a physical therapist because of my knee pain.  I was interested in working with Nicole because she was not only a physical therapist, but also a trainer.  Although my goal was to solve my knee pain, I was also interested in increasing my strength […] Read more

Gym Rat Chit Chat Episode #7 – Russel the Muscle

Gym Rat Chit Chat Episode #7 – Russel the Muscle

Episode 7

I interviewed Russ several weeks ago and hesitated to post the video because it’s a little hard to hear the mild-mannered Russ Pixler but I decided to go with it. I like to surprise members with the questions I am asking (makes it more fun that way) so interviewing Russ a second time might not be as good as the first. Russ is a morning regular now (used to be a nooner) and you will most likely see him working his abs before and after class. Russ is strong as an ox and fast too… […] Read more

Entitled Kids?

Entitled Kids?

I recently entered the world of being a mom of a teenager and I am beginning to see the signs of the entitlement epidemic. We all want the best for our kids. We raise them to be good humans, teaching them right from wrong and how to treat others with respect; but in our loving attempts, have I really fallen into the trap of over-parenting? Am I robbing my kids the opportunity to learn from their mistakes? The world can be a scary place. They will encounter struggle, challenges and difficulties. It’s time for me to take action before it’s […] Read more

Gym Rat Chit Chat Episode #6 – The Consistent Couple…Joe and Nancy Olsen

Gym Rat Chit Chat Episode #6 – The Consistent Couple…Joe and Nancy Olsen

Episode 6

I had the pleasure of sitting down with Joe and Nancy Olsen this week. If you workout at 5 am, you know Joe and Nancy. They attend class every Monday, Wednesday and Friday. They sneak in a yoga class every Thursday night in addition to three workouts each week. Joe and Nancy are kind, considerate and all-around awesome members; always walking into the gym with a positive attitude and ready to work hard. I only coach the 5 am class once a week now but I honestly say they are a part of the reason […] Read more

The Mod Squad – Challenge your Movement

The Mod Squad – Challenge your Movement

Up your Down Dog game, try Dolphin!

 

This week we have a great pose break down, let me introduce you to Dolphin. This is a great pose to open up the shoulders, stretch into the hamstrings and give some attention to our low back.

Dolphin is a great pose to not only incorporate into your yoga practice (great option to down dog), but can be a great stretch to sneak in before or after a workout. Since it hits so many of our most common tight spots, I encourage you to try this.

 

Few pointers to get the most out of this pose:

1. Keep […] Read more

Am I Crazy?? #dailyColdShowers

Am I Crazy?? #dailyColdShowers

I love to be challenged. I love to be pushed. My big take-a-way for 2017 was behind discomfort is a place of fulfillment, success and joy!

We should (truly) embark on challenges not merely for the results but for the person it makes us become to complete the challenge. And all the learning lessons about ourselves throughout a challenge is the true message of value.

I always have goals for myself. And I view Resolutions differently than goals. I view it as a time to start a new habit or ritual into my life that will help support my goals.

What is my […] Read more

Gym Rat Chit Chat Episode #5 – The Legend… Chad Belitz

Gym Rat Chit Chat Episode #5 – The Legend… Chad Belitz

Episode 5

This week, I interviewed Chad Belitz. Chad’s a lot of fun to have in class. He might not realize how much we enjoy having him around but we do. Somehow even when Chad says he’s tired, he doesn’t appear to be tired ?  I don’t know what his secret is. He doesn’t drink caffeine (weird) so whatever keeps him peppy, I want some of it! Chad is tough as nails too. Watch him do a max bar hang sometime…. he’s got a mental toughness that most of us don’t have. Chad, thanks for being so […] Read more

Food is Medicine

Food is Medicine

During my first six months, my mom described me as a happy baby. I did not cry often, I was a good sleeper and not too picky when it came to food. At 9-months old, I took my first steps. Then one day, instead of walking, I dropped to the floor and could not move. All I would do is cry. The Pediatrician performed a thorough check-up and decided to admit me to hospital due to 104-degree temperature. No explanation was ever provided even after 2-weeks of testing. Then one day I miraculously started to walk again. The next episode […] Read more

The Mod Squad – Get Some Rest!

The Mod Squad – Get Some Rest!

Who’s ready for a restful nights sleep?

This time of year is always tough for me as it’s cold, and dark and once I am in my pj’s the last thing I want to think about is yoga.  But some simple yoga moves right before bed can make a huge difference in helping set yourself up for a restful night’s sleep.

Today’s video includes some easy movements you can do in bed to get your body and your mind ready for a restful night’s sleep.  No special workout clothes or mat required!  Take a long as you want with the poses and […] Read more

New Year… New CPM Goal Board…

New Year… New CPM Goal Board…

78% of all New Year’s resolutions (i.e. wannabe goals) fail and most people quit their goals after the 3rd week in January.

Why is this?

I feel most people think that if they simply write something down for some reason it will ‘magically’ happen. And if you don’t think it will ‘magically’ happen they sure act like it will because they simply do not do what it takes to achieve the goals they wrote down.

Perspective on Goal Setting/Goal Achieving

Disciplines are greater than resolutions, and by a wide margin. Goals are wonderful. You cannot hit a target that you cannot see. But most […] Read more

Gym Rat Chit Chat – Todd Boote, Booty, Boo-tay

Gym Rat Chit Chat – Todd Boote, Booty, Boo-tay

Episode 4

This week, I interviewed Todd Boote. Todd is possibly one of the nicest guys at CPM. Settle down everyone… I think you are all nice. But if you’ve been fortunate enough to talk to Todd, you understand why I say that. He’s soft spoken, kind and genuine. And lucky for us, he’s starting to coach!

In this episode, I asked Todd…

How do you actually pronounce your last name?
Have you considered permanently changing the pronunciation (and spelling) of your last name to Booty?
Why are you so good at muscle-ups?
What is your favorite workout?
Who are your […] Read more

Could taking risks be the missing ingredient to our happiness?

Could taking risks be the missing ingredient to our happiness?

I was recently asked to define my risks for 2018. This has been a bit challenging as I realize most of my life has been about playing it safe. I like to stay in one lane. I don’t like a lot of interruption and like to take things at my pace. Taking risks is scary. My mind immediately goes to why would I let myself become so vulnerable? After doing a little research I have come to the conclusion that every decision we make has a consequence and is not 100% certain. We risk everything without even knowing it. So […] Read more

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Gym Rat Chit Chat Episode 3 – Courtney Hughes

Episode 3

Courtney Hughes doesn’t need much of an introduction. If you go to CPM, you know who she is. Courtney is a force to be reckoned with in the workouts and she’s a blast to hang around. Her positive attitude makes you want to workout with her, be friends with her and be like her ?   We are so fortunate to have Courtney coaching at CPM. Her coaching style and her movement skills along with many other things make her a fabulous coach. Thank you Courtney for being a party of my life! ?

In […] Read more

The Mod Squad – Healthy Holidays

The Mod Squad – Healthy Holidays

Happy Holidays!

This is a busy time of year for most of us. Work, school, family are all pulling us in so many different directions that it can be hard to take time for ourselves.  It can also mean eating treats we normally wouldn’t and traveling to see family and friends.  This week’s video is here to save your holiday!

I have put together a series of poses to help everyone spending long amounts of time in a car or plane or just sitting more than usual.  Plus, BONUS, many of these moves will also help us with our digestion.  […] Read more

My Top Books in 2017

My Top Books in 2017

The tradition continues from last year list (2016 Top Books) of my top books for the year! Our mind is a powerful thing to waste. We focus some much of everything from the neck down. But your life can transform by simply focusing on the opposite, everything from the neck UP!

Everything we succeed with or struggle with all happens in the mind. Our thoughts become words. Words become actions. Actions turn into habits. Habits shape your character. And your character leads to your destiny.

The list below is not about physical FITness and all about Mental FITness.

5 Second Rule = HARD COVER / AUDIO
This is my […] Read more