The CPMFITness Story…

The CPMFITness Story…

One of the BIGGEST questions I seem to get continually is…

“What does CPM stand for?”

Yeah, yeah… Christopher Paul Mello… Well technically no.

Technically… Courage Potential Motivation

But really its much more. CPM embodies everything that Annie and I have learned, given and our evolution over the last (almost) 17 years! It’s been a wild ride and I wouldn’t trade it for anything or anyone.

We’ve recently started a podcast, MarriageFIT, and the 1st Episode covers exactly this topic.

What is MarriageFIT: Real Priorities in your life discussed from a 3-way perspective: Male | Female | Couples

Objective: Commitment to is key to success in all areas of […] Read more

The Mod Squad – Up Dog/Down Dog

The Mod Squad – Up Dog/Down Dog

These moves aren’t just for yoga!


Up Dog and Down Dog are great moves to incorporate into your everyday stretching routine.


Up Dog can be especially useful to open up the low back, something we all need after sitting for too long.  A couple of good points to remember:

1. Open up your chest and keep your shoulders away from your ears (this will help you get the most from the stretch).

2. Want to get a little deeper into the low back, try looking back over your shoulder.  Don’t rush the movement and challenge yourself to look back at your heel.


Down Dog is generally […] Read more

Confidence is KING!

Confidence is KING!

We’ve heard the term, “Cash is king!” in the financial world.

Well in the Health and FITness world… “Confidence is KING!”

Our lives are a direct reflection of the way we see ourselves and nothing more. Our relationships, bank account, waistline, happiness is all the result of our self identity (more info HERE)

I’ve seen this scenario over and over in the FITness world. Someone has TRULY COMMITTED to changing their life! They are going to #get2thegym, eat healthier, physcially transform and nothing is going to stop them.

The truth is everything will fail if you don’t have enough self confidence. And the truth about […] Read more

A Mod Squad Extra!

A Mod Squad Extra!

A gentle yoga practice to start your day!


Sunday yoga is taking a week off for the Easter holiday but that doesn’t mean you have to! I have put together a 10 minute flow that is guaranteed to get any day off on a zen foot.


There are only 2 more Sunday yoga’s left this spring, so sign up now to take advantage of them.  This is perfect for all you Buns and Guns participants, you have a chance to get an extra class in and bonus enjoy some great stretching as well.

Join me next Sunday 9:30 a.m. at 2.0!


[…] Read more

CPM Easter Fun…

CPM Easter Fun…

Easter is all about family, food, and faith. With all these components surrounding this blessed holiday how can we put the “Fun” and “Fit” into it as well?

A favorite past time is decorating eggs and hiding them .. So lets take Easter Egg Hunts and Easter Baskets to the next level.

#1 Make A Workout Game Out of the Hunt:

Grab a dozen or more plastic eggs (purchase the ones that separate into two) and on small sheets of colored or plain paper write fun workout moves to do when the egg gets open.

For Example in each egg:

10 squats

5 pushups

10 situps

10 […] Read more

The FITness Hustle is REAL… 4 Mental Gamechangers

The FITness Hustle is REAL… 4 Mental Gamechangers

“Nothing worth it is easy. Nothing easy is worth it.”

FITness is a life long process. There is no finish line.

You will go through some sort of struggle(s) at some point in your life, and in order to succeed, you have to hustle, even on the days you don’t feel like it. When your motivation is no longer there, your self-discipline should be.

Just like with everything else, that’s easier said than done. The good news is even the success struggle too, they actually struggle more. Why they succeed vs. the average is their ability to rise back up after they […] Read more

The Mod Squad – Vinyasa

The Mod Squad – Vinyasa

Strengthen those shoulders with some Vinyasas!

Part 2 of our series, focuses on taking us from plank and putting us in a proper position to move through Up Dog and Down Dog (which will be part 3 so stay tuned).

A few points to remember:

1. Blocks can be your friends. Don’t be afraid to use these great tools to help.

2. No shame is coming down to your knees while you build that shoulder strength.  Just don’t forget to practice the move from your toes as well so you can see how you are progressing.

And 3.  Practice, practice, practice.  You won’t get better at anything if […] Read more

No More To-Do Lists…

No More To-Do Lists…

I like to talk about time and tasks.


As we move through our fast paced lives with lots of commitments to our family, job, friends, health, etc… It can be challenging to fit everything into our day and week. So what do we do? We make a to-do list (TDL)! Get the thoughts out of our head and on to paper and begin to attack our TDL. This can be a very good thing as writing it down will remind us of what we need […] Read more

CPM’s Guide to the “Winner’s Mindset”

CPM’s Guide to the “Winner’s Mindset”

What separates the winners from the losers, is that winners accept that there are no shortcuts to success. Equipped with hard work, sweat, and consistency, the most effective tools for success, winners do whatever it takes to get the job done.

Achieving success in CPMFITness comes down to the decisions that we make on a daily basis. These, in turn, become our habits. Gain insight into the habits of winners, so that you can turn even smallest of efforts into success.

Set Your Goals and Take Action

Goal-Setting is the single most important skill to acquire when it comes to creating healthy exercise habits. […] Read more

Mod Squad Mini – Tree

Mod Squad Mini – Tree

Stretch break you can do in a minute or less!


Alright CPM, let me see your best Tree pose! Where’s the most unusual place you got caught in Tree pose? Post those pictures to the Facebook pages and share the fun!


Looking for a fun date night activity? Interested in Yoga and Wine and want a fun way to combine the two. Then, join me on Friday, March 31st from 6:00-8:00 p.m. at Plums Cooking for a great Wine Down Yoga.  Start the evening with a wonderful, relaxing yoga flow and then stick around to choose from some great wine, check out the […] Read more