CPM Fitness Where Legends Are Made

CPM Fitness Where Legends Are Made

How do we become a Legend?

Do you know what it takes?

Are you willing to sacrifice?

Do you believe in yourself?

Are you willing to Fail over and over again?

When it hurts your tired, sick, do you have the will to go on?

It was a sad day last Wednesday in the Mello Household … It was the last NBA game that Kobe Bryant played.

There have been so many wonderful articles, highlight videos, and tributes to this NBA legend.

It was so fascinating and inspiring to see what it really takes to be the “Black Mamba” (Kobe’s nickname). You don’t see the dedication, […] Read more

CPM’ers Spring is in the Air …

CPM’ers Spring is in the Air …

Spring is officially here! While just the sound of that makes me smile knowing that warm nights, lake visits, and sun are near it also brings many wonderful health benefits as well.

When spring hits, it’s hard to feel down in the dumps. Add longer days and the return of sundresses. The good news is that all the things we love about spring are surprisingly good for us, too, so with a big smile on your face, pack up your winter gadgets and trade it in for the bikes, BBQ’s, and bathing suites.

Farmers Markets are Back!
this is the time of year […] Read more

What’s Happening at CPM!

What’s Happening at CPM!

+1 Post Challenge Special

Lets be honest… The PnP Challenge went great! Attendance went up! You committed to the principles of the nutrition guidelines and you succeeded. It was all focused on forward progress not little setbacks. With the success of the challenge we would like to extend a special upgrade to ALL MEMBERS! Introducing the +1 Pass Special.

You have until March 15th to upgrade your current membership. Here are your 2 options:

A. +1 (just like the challenge)
Take your current membership and add an extra class every week for 30 days.
For ex: If you are 3x/wk you would +1 that […] Read more

If the Pros Are Doing Yoga .. So Should YOU!!

If the Pros Are Doing Yoga .. So Should YOU!!

It makes me so excited to see wonderful articles, pictures, instagrams etc … about professional athletes incorporating yoga into their training and seeing amazing results!

Have you heard of Lebron James, Novak Djokovic, Vernon Davis, Kevin Love, Evan Longoria, Tom Brady (just to name a few)?

Not only are they the top Professional Athletes in the world they also all practice Yoga!

They all say how much yoga has impacted their sport in such a positive way! They are calmer in games, strengthens muscles and helps with nagging aches and pains/injuries during the season.

Tom Brady States: “it’s great for flexibility, it’s therapeutic, and […] Read more

Here is a wonderful salad that will taste great and make you feel great all in one. This is the perfect “detox” food that has natural ingredients that are cleansing to the body. This is definitely one you will want to keep in your recipe books. the Dressing is delicious and tastes great on all types of salads too! The Perfect CPM Challenge Treat!

Ingredients

For the dressing:

1/3 cup avocado oil

1/2 cup lemon juice, fresh

1 tablespoon fresh ginger, peeled and grated

1 teaspoon of Dijon mustard

1-2 cloves of garlic

For the salad:

2 cups of raw kale (steamed)

2 cups sliced red cabbage

2 cups steamed […] Read more

A Day in the Life of a CPM Coach ..

A Day in the Life of a CPM Coach ..

I was recently watching a video of a day in a life of a  business man I follow Grant Cardone. 

It made me start to think what does a typical day in my life look like ..

What are my habits, my routines, my appointments  etc …

So I thought why not put it on paper and share with my followers a Day in the Life of a CPM Owner.

Here is what my day will be today Monday October 26th 2015: 

4am wake up call..

4:10 am read my devotions, write in my journal

4:30 am hop on my rower and start my workout

5:20 am get ready for my day …

6 am teach at Docutap

7am do […] Read more

7 Stress Relieving Activities …

7 Stress Relieving Activities …

With our hectic schedules, and feeling like there is just not enough time in the day, we need to stop and enjoy the wonderful things that life has to offer.

Here are 7 simple ways that really HELP our stressful lives and make us feel more at Ease:

#1 Bring Your Dog to Work

A recent study in the International Journal of Workplace Health Management showed that bringing your dog to work could help to lower office stress and boost employee satisfaction.

“Pet presence may serve as a low-cost, wellness intervention readily available to many organizations and may enhance organizational satisfaction and perceptions of support,” study researcher Randolph […] Read more

Yoga at CPM Downtown This Friday!

Yoga at CPM Downtown This Friday!

CPM DTSF First Friday Flow

Join us for another DTSF First Friday Community Yoga Class. This class is FREE to the community and will be held at our new location in Downtown Sioux Falls.

Bring a towel, yoga mat and some water. Get ready to flow on Friday!

Please complete a user account and health waiver online at:http://cpmfitness.com/pricing/create-an-account/

We are capping the event to the ‘First’ 50 people. RSVP’ing to this event on Facebook will not reserve your spot in class. Please create a CPM user account and register for the class online to officially save your spot!

Please Facebook message us or email us at […] Read more

I Should or I Must … You Choose ….

A dear friend of mine sent me this article last week. The difference between what we “should” do (or what we feel we owe people or what others around us think is appropriate for our lives) and what we MUST do ( our calling our passion and our mission)

He asks a good question in the article that really hit home …

“What if who we are and what we do become one and the same?”

What if we could do what we should do and at the same time make it what we must do!

There are two types of characteristics that drive […] Read more

Music That Will Take Your Workouts Up a Notch This Summer ….

I am a HUGE advocate of music!

I feel that music can really help take your fitness up a notch.

The perfect song can push your fitness limits and push it to the next level.

It is a proven fact that music really effects your workout intensity in a positive way.

Not only does it make your workouts fly by it makes working out fun in the process.

So grab your iPod, iPhone, or MP3 player and make sure these five songs are on your workout playlist.

1. “Fun” – Chris Brown featuring Pitbull

2. “Pretty Girls” Iggy Azalea featuring Britney Spears

3. “Hey Mama” David Guetta […] Read more

Tuna Tomatoes … Yes Please

This is a perfect snack, lunch, or lite dinner recipe. It is quick, easy, and tastes delicious.

Ingredients: 

8 – 10 small tomatoes

2 3-oz. cans  albacore tuna (I like in water)

10 pitted kalamata olives, minced

2 tablespoons minced fresh parsley

1 tablespoon capers, drained, rinse

1 tablespoon olive oil

1/2 teaspoon minced fresh rosemary leaves

dash of pepper

1 teaspoon of garlic powder

directions: 

1. Line a baking sheet with parchment paper. Cut a thin slice off the top of each tomato. Gently scoop out tomato seeds and pulp, leaving shell intact.

2. In a medium bowl, mix tuna, olives, parsley, capers, olive oil, thyme and pepper, breaking up large chunks. Season with salt and additional pepper, […] Read more

Protein Bars That Benefit Your Health

There are hundreds of brands of protein bars out now, all boasting that they are the best … But which ones truly are the best for us in a pinch?

Obviously, getting our nutrition from “real food” is the best, but sometimes you need a grab and go. So many of the bars out there have more harmful chemicals than anything quality or nutritious!

One of the questions I get asked frequently at CPM is what can I eat when I am on the go, or when I just need a quick snack?

Here are my top 5 picks to have on hand […] Read more

Are We In Control of Our Fitness Destiny?

I’ve always wondered this.  And when I have a question like this, I always try and devise a thought experiment to test myself.  I present the following:

Suppose I wanted a swimmer’s body.  I find their long, lean musculature and low fat content appealing and I must make myself look like that.  So, I begin swimming.  I swim 1 or 2 hours 5 days a week for a year or two.  Do I end up with a swimmer’s body?

Lets assume I do end up shedding body fat and stimulating my muscles to grow long and lean.  Success!  Or is it?

Let me […] Read more

A CPM Thanksgiving

Here are some amazing Thanksgiving Recipes that will not only taste delicious, but will stay in line with all your health and fitness goals!

Brussel Sprouts:

Ingredients

1 tablespoon extra-virgin olive oil, 1 turn of the pan
1 shallot, chopped
1 1/2 pounds Brussels sprouts, trimmed, small spouts left whole, larger spouts halved
Salt and pepper, to your taste
1 cup low sodium chicken broth
Directions

Add extra-virgin olive oil to the pan, 1 turn. Add shallots to the pan and saute 1 to 2 minutes. Add Brussels sprouts and coat in oil. Season with salt and pepper. Cook Brussels sprouts 2 to 3 minutes to begin to soften, […] Read more

Why This Group Fitness Thing Works

I’ve Always Liked the Buddy System

I believed in it, and oftentimes if I didn’t have someone to work out with I wouldn’t go to the gym. Having to meet a friend to work out with guaranteed that showed up when I said I would. This meant that I ate a good dinner the night prior and got some good sleep, because I knew that I would be workout out the next day.

In general, the buddy system meant I was a healthier guy out of the gym and that I pushed myself harder in the gym.

 Working Out In a Group Is […] Read more

Amateurs vs. Professionals

It doesn’t matter to me in what context we are referring to someone as a professional, I have grown to deeply respect professionalism.  For me, there is little practical application in being able to shoot a three pointer, cook a gourmet 5 course meal, or write a compelling, riveting book.  But just because I find little application for myself in these things does not mean that I don’t admire the professionals that achieve these feats seemingly effortlessly.

We all see the difference between an amateur and a professional.  But what lies behind the scenes?  How do the pros get so much […] Read more

Basic Nutrition Part 1, The Carbohydrate

I’ve been revisiting something I haven’t looked at in a while.  As well, a few folks have been asking me questions about nutrition.  Therefore, I thought it might be helpful if we went through a 3 part series together defining and talking about the basics of nutrition.  I like to keep things as simple possible.  I get confused or distracted easily, and I find beauty in simplicity pays major dividends in my ability to learn (or relearn) new things.  With this in mind, I’d like to use these three posts to cover the three macronutrients we humans need to exist. […] Read more