The Secret Sauce

The Secret Sauce

Many of us go through our lives, envious of other people’s success at some point. Not knowing all the failures or hard work they put in to get there we just see the end result. Is it luck🍀, destiny or inherited wealth? Maybe…but I believe success is not limited. We can all find success but we need to be disciplined.

My top 3 daily habits that have put me on the road to success include:

1. Planning my day the night before

Each night I spend 10-minutes or so to jot down my to-do list for the next day. My dad taught me […] Read more

What to Eat: Menu Survival Guide

What to Eat: Menu Survival Guide

Most of my eating out comes with traveling for our kids sporting activities but there are times I love to get out of my kitchen maybe even out of my yoga pants and relish the opportunity to eat food prepared by someone else.

Planning ahead is huge. Most menus’ can be found online. By deciding in advance what you will order can prevent temptation and frustration. Key words I look for are salad, meat, entrees, and vegetable sides.

Sometime you need to be a little creative. Changing up the menu is part of the fun! It’s pretty easy to swap toast for […] Read more

Past < Future

Past < Future

As a young child I felt different. I was a biracial female growing up in a predominately white school. I grew fast. I was a bigger and stronger then most of the girls my age. If you asked some of my classmates, they would tell you they were afraid of me. Not because I was mean but because of the way I looked, this lead to a lot of insecurities. I fell into the trap of wanting to be “thin” and thus began the disordered eating and cardio galore.

Then came college sports⚽ 🏀. It was here that I began to embrace […] Read more

The Nutrient Necessities

The Nutrient Necessities

Food is more than fuel. Food provides energy but also includes micronutrients. These vitamins and minerals play an important role. Without them your body does not work properly. You feel rotten. You get sick. No matter how much fuel is in the tank.

My diet consists of whole, minimally processed, nutrient-rich foods. My palate likes variety, which is essential to a healthy diet. But I am a realist. Life happens and there is no guarantee that each day the food going in will meet all the needs of my body. I also suffer from autoimmunity. My body works hard to fight […] Read more

NO EXCUSES

NO EXCUSES

I am not going to lie, when I travel, exercise is not the first thing on my mind. I have great intentions but I don’t always execute. So I have decided to consult a pro on this topic, which happens to be my better half. He does not miss a beat. Exercise is the first thing he does each and every day no matter what country, hotel or obstacle that stands in his way.

Words of Wisdom from the Mike:
Exercise on travel is not the same as being at home in your gym or comfort zone. Be OK with that, accept […] Read more

H2O for You

H2O for You

You may already know this but water makes up about 60% of our body weight. Without water life cannot exist. We can go weeks without food, but only 3-days without water!

Water plays a vital role in nearly every bodily function. It regulates body temperature, aids in digestion, helps remove toxins and protects our brain and joints. Drinking plenty of water can help keep our body healthy and functioning, as it’s highest ability.

Most of us are unaware when our bodies lack adequate water.
What are some of the warning signs?

Most of us are unaware when our bodies lack adequate water.
What are some […] Read more

The Fitness Puzzle

The Fitness Puzzle

Jigsaw Puzzles are one of my favorite pastimes. I love to problem solve and find it’s a great way for me to unwind. For many people, 1000 piece puzzles can seem frustrating. Sometimes we get too excited or impatient and try to force pieces in places they don’t belong. We get ahead of ourselves. Frustration sets in because it’s not turning out how we expected it to, only having to start over again.

Does this sound familiar? How many diets or exercise programs have you started only to be disappointed in the end results?

Fitness is not a one-size-fits-all.

Fitness is a puzzle. […] Read more

What did you eat?

What did you eat?

Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track. Food journaling is a great tool to help you do just that.

I have experimented with food journaling over the years and have come to realize that when I am journaling I tend to have greater self-control. There is something about writing down what goes in that makes you stop before you chomp.

Our lives are busy and we tend to eat more than we […] Read more

I scream, you scream, we all scream for…vegetables?!?

I scream, you scream, we all scream for…vegetables?!?

Fruits and vegetables contain essential nutrients for a healthy body but what if you don’t like vegetables? Is it possible to eat healthy and attain certain fitness goals without having to “eat the rainbow”?

Whether it’s the taste, texture or just pure hard-headedness, veggies can be a challenge for many. For some the dislike or hatred can turn into a full blown panic attack at the mere sight or thought of a veggie. This really exists it’s called — Lachanophobia. I hope that none of you reading this have this condition as it’s not really what I will be discussing here […] Read more

Meal Prep is Key🔑

Meal Prep is Key🔑

With summer break upon us, I am filled with mixed emotions. It’s more of a relaxed time. There is less structure and more freedom. Calendars are full of summer activities, camps and family vacations. All of which can throw a major curve ball when it comes to sticking to healthy habits.

For me the key to staying on track is meal prepping. Most of our nights consist of rushing from one activity to the next. Having food ready to eat when hunger hits keeps me from bingeing on snacks or prepackaged convenience food.

Meal prepping does take some effort but it is […] Read more

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

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

A Personal Hero Workout @ CPMFITness …

A Personal Hero Workout @ CPMFITness …

(Written by our very own, Steve Chamles aka. Gus)

Captain Warren A. Frank, USMC was killed in action on 25 November 2008 in Ninewa Province, Iraq at age 26 while serving with 5th Air and Naval Gunfire Liaison Company. Raised in Cincinnati, OH, 2004 graduate of the Citadel, he is survived by his widow Allison, daughters Sophia Lynn & Isabella Grace, sister Sara, and parents Warren and Rebecca.

Warren and I joined the same unit in the summer of 2005 and served together there until early 2008. I got to know him both professionally and personally – trained with him, partied with […] Read more