CPMFitness: Recent Episodes

Chris & Annie Mello

CPMFitness is more than a gym. It's support, accountability, knowledge and a community of people who care. Our MarriageFit episodes focus on 5 life priorities—faith, finance, family, fitness and fun—from the perspective of a man, woman, and a couple. We hope that through our experiences as a couple and as coaches, we can relate to you about some of the very real challenges in life. We're Chris and Annie Mello, enjoy our podcast.

Episode Summary: The world tells dads to fight the “dad bod” with crunches and protein shakes. But the real battle isn’t against belly fat — it’s against passivity, disconnection, and drifting identity.

In this special Father’s Day episode, Chris and Annie break down 11 traits that define a strong father, using insights from Mind Pump’s Fatherhood Episode and Dan Martell’s character-first leadership list.

These traits go way deeper than fitness. They shape how you lead your family, support your marriage, and show up for yourself — mentally, emotionally, and physically.

What You’ll Learn: Identity Before Action You don’t rise to your goals — you fall to your identity. Learn why many dads struggle with purpose and how to rebuild clarity, mission, and personal standards.

The 11 Traits Every Dad Needs (That Have Nothing to Do with Abs):

Reliability
Kindness
Integrity
Gratitude
Being on Time
Humility
Patience
Self-Awareness
Strength & Fitness

Inspired by: Mind Pump’s fatherhood framework + Dan Martell’s “10 qualities I admire more than skills”

Fighting the “Dad Bod” Starts in the Mind

What does the emotional/mental “dad bod” look like?
Why leadership, not laziness, is the key to transformation
What happens when a dad wakes up and owns his role

Marriage + Fatherhood = Leadership

Strong dads create strong marriages
Strong marriages create safe, loving homes
Be the kind of man your kids want to become

Take Action: * Reflect: Which of the 11 traits will you double down on this week? * Share this with a dad who’s ready to step up * Tag @marriagefitpodcast in your Father’s Day workout or family moment

Don’t forget to subscribe, leave a review, and follow for more episodes that challenge you to grow in faith, fitness, and family.

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

Episode Title: “Let’s Be Honest: Top 5 Fitness Excuses (and What to Do Instead)”

Episode Summary: We all make excuses — even us. But in this episode, we’re calling them out. From “I don’t have time” to “I’ll start Monday,” we’re breaking down the most common excuses people use to delay their health and fitness goals.

Chris and Annie share real stories from marriage, gym life, and client experiences — plus practical mindset flips to help you break free from the patterns that are holding you back. Whether it’s about working out, staying accountable, or dialing in your nutrition, this episode is your honest wake-up call (with some laughs along the way).

What You'll Hear in This Episode: Top Exercise Excuses * “I don’t have time.” (Hint: you do — it’s about priorities.) * “I need to get in shape before I join a gym.” * “I’m too tired after work.” * “I don’t know what to do.”

Strategy: time-blocking, morning workouts, working out as a couple, and using a coach (hello, SISU!).

Accountability Excuses * “I’ll start Monday.” * “I just need motivation.” * “I’m not consistent.”

Truth Bomb: You don’t rise to the level of your motivation. You fall to the level of your systems.

Real Talk: Marriage & Excuses * What happens when one spouse is all-in and the other is dragging their feet * How to lovingly challenge your partner without starting World War III * The best excuses we’ve made to each other — and how we turned them around

Key Takeaway: “Excuses are normal — but not helpful. You can have excuses, or you can have progress. You choose.”

Let’s Hear From You: * What’s an excuse you’ve used (or still use)? * Which one hit home the most? Tag us in your next couple’s walk or workout, or DM us your story — we love hearing from you.

Don’t forget to subscribe, leave a review, and share this episode with a couple who needs a little push.

📢 Enjoyed the episode? Be sure to subscribe and leave a review!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

🎙️ Episode Title: The Power of the Pause: Why Rest Is Productive

In this episode, we’re leaning into a radical truth: rest is not a reward—it’s a rhythm.

We explore how taking a true Sabbath or rest day isn’t lazy—it’s life-giving. From recharging your marriage and deepening connection to fueling your creativity and boosting fitness recovery, rest touches every area of our lives.

You’ll hear personal stories of what happened when we rested well vs. when we pushed too hard, plus a reminder straight from Genesis 2:2-3 that even God paused.

We also unpack:

How unplugging from tech can reconnect your relationship
What strength training teaches us about the spiritual power of rest
How entrepreneurs and parents can fight the guilt of “doing less”
The value of weekly marriage check-ins to reset and realign

And if you're feeling burned out, distant from your spouse, or just plain tired—this episode is your invitation to breathe, pause, and come back stronger.

🎧 Challenge for the week: Try a 24-hour tech break and use that time to rest and reconnect—with yourself and your person.

📢 Enjoyed the episode? Be sure to subscribe and leave a review!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

Episode Summary: In today’s episode, we’re cutting through the noise on health hacks. There's a flood of advice online — but what actually works, and what’s just hype?

We’ve tried it all — some hacks that made a huge difference, and some that were total flops. In this conversation, we break down the 5 best health hacks you should absolutely be using (spoiler: they're simpler than you think) and the 5 most overrated hacks that you can safely skip.

We also share how building better health habits together as a couple can completely change your connection, your energy, and your overall quality of life.

🛠 What You’ll Learn: The 5 Best Health Hacks That Actually Work: ✅ Why treating sleep like your job is the ultimate performance enhancer ✅ How walking 10k steps daily can transform your health and relationships ✅ The simple power of eating protein at every meal ✅ Why strength training 2–4x a week is non-negotiable (no, it doesn’t have to be complicated) ✅ How getting sunlight first thing in the morning boosts your energy, mood, and metabolism

The 5 Most Overrated Health Hacks: 🚫 Why you don't need a cold plunge every single day to be healthy 🚫 How juice cleanses and detox teas waste your time and money 🚫 Why buying expensive gadgets won’t fix poor sleep or nutrition 🚫 How fasting isn’t a magic bullet—and may not be right for everyone 🚫 Why no supplement can outwork a bad lifestyle

Marriage & Health Habits: 💬 How sleeping better, walking together, and cooking protein-rich meals can improve your marriage 💬 Why working on your health as a team creates a stronger bond and less daily stress 💬 A simple challenge for you and your partner: Pick one health hack and do it together this week!

📣 Listener Call to Action: * Which health hack have you tried that actually worked — or totally flopped? * Send us a DM or tag us in your walk this week! We love hearing from you. * Don’t forget to subscribe, leave a review, and share this episode with a friend who needs some health motivation!

📝 Quick Quote from the Episode: "You don’t need fancy tricks. You need consistent habits."

Guest: Thomas Blackwell, keynote speaker, mindset coach, and founder of Say Do Achieve

Episode Summary: In this powerful and inspiring episode, we sit down with Thomas Blackwell — a former Division I tennis coach, successful entrepreneur, and now sought-after keynote speaker and high-performance coach — to unpack how the words we speak shape the lives we lead. From building businesses to building a strong marriage with his high school sweetheart, Thomas shares timeless truths on mindset, language, leadership, and love.

Whether you're chasing big goals or looking to strengthen your relationship, this episode will challenge and empower you to say more of what you want, do what you say, and achieve the life you were meant to live.

What We Cover: From Sports to Speaking: How Thomas transitioned from college tennis coach to insurance entrepreneur to mindset expert impacting thousands around the globe.

Language & Leadership: Why the words you use in your daily life — especially in your relationships — are your most powerful tools for transformation.

Marriage as Peak Performance: What it looks like to build a high-performance marriage (hint: it’s not about being perfect — it’s about staying aligned, grateful, and intentional).

Overcoming Life’s Ruts: Thomas shares a raw personal story about facing major obstacles and how perspective and grit got him through.

Practical Tools for Couples: Daily habits, rituals, and communication strategies that strengthen connection and help couples stay united through busy schedules and big goals.

Coaching & Leadership Principles: The mindset traits all successful leaders — in business, sports, or family — have in common.

Vision That Inspires: Thomas’s bold goal to shift the language and mindset of one billion people — and how you can be part of it.

Practical Takeaways: * Mindset starts with language — what you say out loud becomes your internal operating system. * Successful people lead themselves before leading others. * In marriage, alignment trumps agreement — being on the same page is more important than being right. * Leadership in the home looks like service, empathy, and clarity. * Small daily disciplines shape your legacy.

Connect with Thomas: * Website: SayDoAchieve.com * Instagram: @thomasblackwellspeak * Book: The Liberty of Our Language Revealed — Available on Amazon

Favorite Quote from the Episode: “Your language creates your world. Change your words, and you’ll change your marriage, your business, and your life.”

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📢 Enjoyed the episode? Be sure to subscribe and leave a review!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

In this episode of Marriage Fit, we dive into what it really takes to raise healthy and happy kids. Parenting today comes with unique challenges—screen time battles, busy schedules, and the constant temptation of unhealthy food choices. But the good news? Small, intentional habits can create a lifelong foundation for your kids' well-being.

We break down six key strategies that make a difference in your child's physical and mental health while strengthening your family bond.

Be the Example: Stay Healthy and Active Yourself Kids don’t just listen to what we say—they mimic what we do. If you prioritize your health, they’re more likely to follow suit. We discuss: The power of leading by example through daily exercise and balanced nutrition. Simple ways to integrate fitness into family life without it feeling like a chore. A personal story of how our kids have been inspired by our health habits.
Give Them Good Options: Protein, Something They Love, and Something They Need Making mealtime stress-free while ensuring kids get proper nutrition is key. Our approach: Every plate should include protein, something they love, and something they need (like veggies!). How to make healthy eating fun—without forcing it. Easy, kid-friendly meals that check all the nutritional boxes.
Play with Them & Include Them in Your Workouts Exercise should be fun, not a punishment. We cover: How movement strengthens family bonds and builds lifelong habits. Creative ways to incorporate kids into workouts (from dance parties to obstacle courses). The importance of making movement a daily, natural part of life.
Create a Healthy Relationship with Eating and Exercising Avoiding guilt and shame around food and fitness is critical for kids’ self-esteem. We discuss: How to use positive language around food and movement. The importance of teaching kids to listen to their bodies. Why emphasizing progress over perfection builds confidence.
Reduce Screen Time, Blue Light, and Encourage Outdoor Activity Too much screen time? You’re not alone. We share: How blue light impacts sleep and stress levels. Strategies to cut back on screens while increasing outdoor play. Family-friendly activities that make getting outside exciting again.
Involve Your Child in the Process: Grocery Shopping, Cooking, and Movement Choices When kids feel ownership over their health, they’re more likely to embrace it. We cover: Why bringing kids to the grocery store helps them make better food choices. Simple ways to get them involved in meal prep. How letting them choose family workouts boosts engagement and consistency.

Final Thoughts: Creating a healthy and happy environment for kids is a long-term investment—but it doesn’t have to be overwhelming. Small, consistent actions add up over time. The best part? You’ll be growing stronger as a family in the process.

What’s one habit you’ll start implementing today? Share your thoughts with us on social media or leave a review on Marriage Fit!

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Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

Welcome to Episode 112 of Marriage Fit! What started as a discussion on competition vs. being competitive evolved into an insightful conversation about personal growth, mindset, and overcoming challenges.

In This Episode, We Cover: * The Power of Rest – Why taking a rest week is essential and how recovery fuels long-term progress. * Lessons from 75 HARD – The deeper takeaways from the challenge beyond just fitness. * Routines: A Double-Edged Sword – How to create a structure that supports growth without feeling trapped. * The Mental Battles We Face – Strategies to shift your mindset and break through plateaus. * Knowing When to Adjust – Sometimes, progress isn’t about pushing harder but about making the right adjustments.

Key Takeaways: ✅ Rest isn’t a setback—it’s a strategy for sustainable success. ✅ 75 HARD isn’t just about physical endurance; it’s a test of discipline and mental resilience. ✅ Routines can be empowering but also restrictive—balance is key. ✅ Growth requires self-awareness and the ability to adapt when necessary.

Tune In Now! 🎧 Don’t miss this raw and real conversation on discipline, self-awareness, and making lasting progress in fitness and life.

Join the discussion and share your thoughts!

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📢 Enjoyed the episode? Be sure to subscribe and leave a review!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

🧠 Main Discussion: Nutrition and Productivity 🍔 Top Nutrition Mistakes Professionals Make

How fast food and sedentary habits drain energy and impact overall health.
The role of nutrient-dense foods in boosting focus and productivity.

⚡ Electrolyte Imbalances & Performance

How dehydration affects stress resilience, cognitive function, and stamina.
Signs of electrolyte deficiency and how to fix them.

🏃‍♂️ Balancing Work, Family, and Health

Practical tips to stay energized without sacrificing business or personal life.
The importance of movement and proper hydration for busy professionals.

🥤 The Origins of LMNT

The behind-the-scenes story of how LMNT was created to support high-performance lifestyles.
Why hydration is more than just water—and how LMNT fills the gap.

💧 Hydration Myths Debunked

Why the “8 glasses of water a day” rule is misleading and what to do instead.
How sodium, potassium, and magnesium impact hydration more than water alone.

🔬 Anti-Aging and Longevity 🧬 Electrolytes and Cellular Health

The role of hydration in keeping cells functioning optimally as we age.

⏳ Fasting and Longevity

Why fasting can boost longevity and how electrolytes enhance the benefits.
Best practices for fasting without energy crashes.

🥦 Nutrition Hacks for Your 40s and 50s

Simple, sustainable strategies to reduce aging effects and increase vitality.

🔥 Combatting Inflammation

How anti-inflammatory foods and proper hydration support long-term health.

💡 Robb’s Personal Anti-Aging Strategies

Exclusive insights into how Robb stays ahead of the aging curve.

📈 Personal Development & Wellness in Business 💼 Balancing Wellness and Business

How Robb prioritizes health while leading successful ventures.
The non-negotiables in his daily routine.

🚀 Future Goals

A look into Robb’s vision for the next five years—both personally and professionally.

🔍 Personal Insights 🎙 Little-Known Facts About Robb

Unique details that reveal his perspective on life and health.

❌ Health Myths Debunked

Common misconceptions in the wellness industry—and the truth behind them.

🛠 What’s Next in Wellness?

If LMNT didn’t exist, what would Robb invent next?

👴 Advice from an 80-Year-Old Robb

The wisdom he imagines he’ll reflect on decades from now.

📌 Key Takeaways ✅ Robb’s actionable tips on productivity, longevity, and hydration. ✅ Small, intentional changes in nutrition and hydration = big impact on energy & aging. ✅ Stay ahead in health and wellness by understanding your body's needs.

📢 Enjoyed the episode? Be sure to subscribe and leave a review!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

📌 Episode Overview:

Life happens—illness, job loss, family struggles, or unexpected change can knock us off track. Most people react by asking, “Why me?” and focusing on the worst-case scenario. But what if you flipped that mindset?

In this episode, we break down how to turn setbacks into comebacks—not just getting back to where you were but coming back even stronger. 💪

🔥 Key Takeaways: 💡 1. Why NOT Me? * The victim vs. victor mindset—why some stay stuck while others rise. * Setbacks often lead to breakthrough success stories. * Personal example of overcoming adversity. * Small wins = big momentum—take action instead of waiting.

🔥 2. Allow This Change to Be for the Good * Pain can be a catalyst for growth—if you let it. * Health, fitness, and mindfulness create a strong foundation for resilience. * Take ownership—focus on what you can control instead of what you can’t. * The power of community in accelerating your comeback.

🚀 3. What Is the Best-Case Scenario? * Flip the script: Stop asking “What’s the worst that can happen?” and start asking “What’s the best that can happen?” * Set a vision and purpose—a compelling reason to push forward. * Momentum beats motivation—small steps lead to big progress.

Your Comeback Starts Now ✅ What setback have you been stuck in? ✅ How can you flip your mindset using these three steps? ✅ Make the decision: Your comeback starts today!

🎧 Listen now & tag a friend who needs to hear this!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

In this episode, we’ll guide you through the essential steps to finding the perfect personal trainer who aligns with your fitness goals, personality, and preferences.

🎙 Opening (3–5 minutes)

Get ready to dive into how to find the perfect personal trainer that matches your fitness goals and personality.
Hear a personal story about Chris’s free gym session gone wrong and what it reveals about picking the right trainer.
Learn why the right trainer can make all the difference for your long-term fitness success.

📌 Segment 1: Define Your Goals (10 minutes)

Discover why clear fitness goals—like building strength, recovering from injury, or prepping for a race—are the foundation of success.
Learn how to match your goals to a trainer’s expertise and why this step is crucial.
We’ll also share real-life stories of mismatches to help you avoid the same pitfalls.

📌 Segment 2: Understanding Certifications (10 minutes)

Decode trainer certifications like ACE, NASM, and USATF, and find out which ones matter for your goals.
Understand why certifications are important but not the only factor to consider.
Hear tips on checking for ongoing education and why referrals can guide you toward trusted trainers.

📌 Segment 3: Red Flags to Watch For (10 minutes)

Spot the warning signs: unrealistic promises, cookie-cutter plans, and pushing through pain.
Learn why empathy and adaptability in a trainer are non-negotiable.
Find out how listening and observation skills build trust and ensure safety.

📌 Segment 4: Setting Up for Consistency (10 minutes)

Learn why consistency is key for fitness success—and how location, scheduling, and budget play a role.
Get tips on making the most of your sessions and tools to stay on track.
Hear how SISU Fit supports accountability through memberships and app features.

📌 Segment 5: Testing Compatibility (10 minutes)

Discover why finding a trainer whose style matches your personality is essential.
Learn how to communicate your preferences—like how much accountability or intensity you want.
Get advice on using trial sessions and referrals to find your ideal trainer.

🎙 Closing (5–7 minutes)

Recap the 5 keys to finding the right trainer:
1. Define your goals.
2. Understand certifications.
3. Watch for red flags.
4. Prioritize consistency.
5. Test compatibility.
Take action:
- Reflect on your fitness goals.
- If you’re in Sioux Falls, book a consultation at SISU Fit.
Stay tuned for the next episode and thanks for listening!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

In this reflective and forward-looking episode of the Marriage Fit Podcast, we dive into the lessons, highlights, and aspirations that defined 2024 and shape the vision for 2025. From personal triumphs to actionable strategies for growth, this episode will inspire you to close the year strong and step into the New Year with clarity and purpose.

What We Cover in This Episode:

Moments from 2024 Where You Felt on Fire
- Reflecting on 2–3 moments when you felt most alive and invigorated.
- Exploring what made those moments so impactful—was it the outcome, the process, or something deeper?
- How these peak experiences influenced other areas of your life, such as relationships and career.
- The Gap Between Where You Are and Where You Want to Be
- Identifying the actions or habits needed to bridge the gap.
- Strategies for managing frustration and staying motivated when progress feels slow.
- Your Vision for 2025
- Imagining how you want to feel in your body, relationships, business, and finances by the end of 2025.
- Defining the three major shifts or actions required to make this vision a reality.
- Discussing potential challenges and how to overcome them.
- One Word That Defined 2024
- Reflecting on the word that encapsulated your experiences and decisions this year.
- Exploring how this word evolved and shaped your personal growth.
- Choosing One Word for 2025
- Selecting a guiding word for the New Year and the intention behind it.
- Integrating this word into your daily life and long-term goals.
- The 300% Rule for 2025
- Living with 100% clarity, 100% commitment, and 100% effort every day.
- Practical tips for staying true to these principles, even during challenging times.

Key Takeaways:

Reflection is a powerful tool for growth. By understanding what made 2024 impactful, you can set a strong foundation for the future.
Vision-setting is about clarity and commitment. Focus on actionable steps to bridge the gap between where you are now and where you want to be.
Simplify your goals with a one-word focus and live intentionally with the 300% rule.

Listener Challenge: What’s your one word for 2025? Share it with us on Instagram @MarriageFitPodcast and let us know how you plan to integrate it into your year!

Don’t Forget:

Follow us on Instagram @MarriageFitPodcast for updates and inspiration.
Subscribe to the podcast and leave a review to help others find the show.
Stay connected for more tips on balancing love, fitness, and life!

Peace | Love | Fitness

Episode Summary:

As the New Year approaches, many of us feel the urge to set bold fitness resolutions—but why do so many fail? In this episode of the Marriage Fit Podcast, we unpack the common pitfalls of New Year’s fitness goals and share practical, sustainable strategies to build habits that last. Whether you're just starting or looking to refine your approach, this episode will help you create a fitness lifestyle that works for you well beyond January.

Key Topics Discussed:

Common Pitfalls of New Year Fitness Goals
- Unrealistic resolutions and the "all or nothing" mindset.
- The lack of planning and accountability.
- Avoiding the social media comparison trap.
- The SISU Method for Staying Fit in the New Year
- Setting SMART goals: Specific, Measurable, Achievable, Relevant, Time-Bound.
- Choosing consistency over perfection: The power of small, consistent actions.
- Prioritizing recovery and balance with rest, mindfulness, and stretching.
- Leveraging community for accountability through workout partners, classes, or apps.
- Celebrating small wins with non-food-related rewards.
- Staying Fit Beyond January
- Building sustainable habits for long-term success.
- Adapting fitness to fit your lifestyle and life’s demands.
- Creating a long-term vision for your fitness journey.

Listener Challenge: Join our 7-Day Fitness Habit Challenge!

Commit to one new habit for seven days (e.g., drinking more water, walking 10,000 steps, or stretching before bed).
Share your progress on social media and tag us @MarriageFitPodcast for accountability and support.

Conclusion:

Recap: Staying fit is about realistic goals, consistent habits, and celebrating progress.
Encouragement: Fitness is a journey, not a race. Focus on progress, not perfection.

Don't Forget:

Follow us on Instagram: @MarriageFitPodcast.
Join the SISU Fit Facebook group for additional support and resources.
Subscribe to the podcast and leave a review if you enjoyed this episode!

Peace | Love | Fitness

It's not if you will get stuck in life, it's when. And it's what you do when you're stuck or in a rut that determines how soon you come out of it and how you will work through issues in your future.

Family First: Building a Support System for Growth Feeling stuck often comes from trying to do everything alone. Prioritizing family helps create a strong support system that encourages growth and provides motivation. We'll discuss strategies for leaning on your family to stay accountable while working on personal goals.
Faith and Trusting the Process When you’re stuck, it's easy to lose trust in the process. Faith can help anchor you in difficult times, providing the patience to keep moving forward. We’ll talk about how to let go of guilt and trust that growth comes with time, even when you don’t see immediate results.
Fitness as a Metaphor for Commitment to Growth In fitness, results take time, effort, and consistency. The same goes for personal growth. We'll show how adopting the discipline from fitness can help you break through plateaus in other areas of life, whether it's work, relationships, or self-development.
Financial Freedom: Planning for Future Growth Often, financial stress keeps people feeling stuck. We’ll explore how a growth mindset can help you break out of financial stagnation by focusing on long-term planning, learning from mistakes, and taking small steps toward financial freedom, without being weighed down by guilt.
Breaking Free from Guilt and Shame Guilt and shame can be paralyzing, making you feel trapped in past mistakes. We’ll share strategies for recognizing and releasing these emotions, so you can move forward with confidence and embrace growth in all areas of your life.

This episode is designed to help you break free from the feeling of being stuck and show you how to shift your mindset for personal and collective growth. Tune in for practical tips on how to get unstuck and thrive!

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

Introduction * Opening Hook: Discuss how common it is to feel intimidated when walking into a gym, especially for newcomers or those returning after a long break. * Goal of Episode: Help listeners understand and overcome “gymtimidation” by breaking down its causes, sharing practical tips, and empowering them to build confidence in any fitness space. * Why This Matters: When people feel intimidated, it can prevent them from starting or staying consistent with their fitness journey. Conquering these feelings is the first step toward lasting health and wellness.

Segment 1: What Is “Gymtimidation” and Why Does It Happen? * Define Gymtimidation: Explain that “gymtimidation” is the anxiety or intimidation people feel in a gym setting, often due to fear of judgment, unfamiliarity with equipment, or lack of experience. * Common Causes: + Fear of Judgment: Worried others are watching or judging your form, appearance, or fitness level. + Equipment Overwhelm: Not knowing how to use machines or weights properly. + Self-Comparison: Feeling insecure next to more experienced or fitter gym-goers. * Personal Stories: Briefly share any personal experiences with gymtimidation (or examples) to make the topic relatable.

Segment 2: Strategies to Conquer Gymtimidation 1. Start with a Plan * Explanation: Having a plan eliminates wandering and builds confidence because you know what exercises to do and in what order. * How to Implement: Suggest options like following an app, finding a workout plan online, or working with a trainer to build a routine.

Choose the Right Gym Environment * Explanation: Different gyms have different vibes. Finding one that matches your comfort level (e.g., beginner-friendly, women-only spaces, etc.) can make a big difference.
How to Implement: Research gyms in your area, take advantage of trial memberships, or even try virtual workouts to ease in.
Focus on Small Goals Over Big Transformations * Explanation: Setting small, achievable goals (e.g., getting through a full workout, learning one new machine) helps build momentum and confidence.
How to Implement: Share examples of small wins that listeners can aim for, like increasing weight on a lift or completing a full workout with proper form.
Go with a Friend or Accountability Partner * Explanation: Having a gym buddy can make workouts more enjoyable and reduce intimidation. They can provide support, and having someone familiar around can ease nerves.
How to Implement: Offer tips for finding a workout partner (friends, family, or through social media) or joining group classes where there’s a sense of community.
Remember That No One’s Really Watching * Explanation: Most people at the gym are focused on their own workouts, not on what others are doing. This is a big mindset shift that can help reduce anxiety.
How to Implement: Suggest practicing this mindset shift by observing others’ focus in the gym or even trying headphones or mindfulness techniques to stay grounded.

Segment 3: Turning Gym Anxiety into Gym Confidence * Reframe the Gym as a Learning Opportunity: See each workout as a chance to learn and grow, regardless of where you are in your fitness journey. * Take Advantage of Resources: Most gyms offer orientation sessions or have trainers available to help with equipment. Encourage listeners to ask questions—they’re often surprised at how approachable gym staff can be. * Celebrate Progress, Not Perfection: Reinforce that fitness is about progress over time, not immediate results. Even small improvements are wins!

Listener Challenge * Challenge of the Week: Encourage listeners to step outside their comfort zone—whether it’s trying one new piece of equipment, asking for a trainer’s help, or going to the gym during a busier time. * Share Their Experience: Ask listeners to share their progress or “firsts” on social media and tag the podcast, or message in with their experiences of conquering gymtimidation.

Conclusion * Recap of Key Points: Reiterate that gymtimidation is common, but manageable with the right mindset and tools. * Final Encouragement: Empower listeners to see the gym as a space for growth, not judgment, and to embrace their fitness journey at their own pace.

Connect With Us:

Follow us on Instagram @MarriageFitPodcast Join our Facebook community, SISU Fit, for more fitness tips and support. Subscribe to Marriage Fit on Apple Podcasts and Spotify, and please leave us a review if you enjoyed today’s episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

Concept2 Rowing Challenge & Heart Rate Training

Episode Highlights:

Dive into the Concept2 Rowing Challenge and why rowing is the ultimate cardio workout.
Learn how to optimize your training with heart rate zones to crush your fitness goals.
Get tips and tricks for rowing form, staying motivated, and tracking progress.

What You’ll Learn in This Episode:

What Makes Cardio Effective
The importance of heart rate zones, intensity, and duration.
How rowing helps you achieve fat-burning, endurance, and mobility goals.
Why Rowing is a Game-Changer
Full-body engagement, low impact, and high-calorie burn.
The perfect mix of strength and endurance training in one workout.
All About the Concept2 Rowing Challenge
Challenge details: row 100,000 or 200,000 meters between November 23 and December 24.
Why it’s the perfect holiday fitness test for any level.
Rowing Tips for Success
Key techniques to improve your form and avoid injury.
Simple ways to stay motivated and measure your progress.
What’s Included in the SISU Fit Rowing Challenge

Exclusive Challenge Perks:

Weekly Leaderboard: See where you stand and stay motivated to climb higher!
Weekly Mini-Challenge Prizes: Crush mini-goals and win fun rewards.
Daily Tracker: Log your meters and track your progress easily.
Challenge Group Classes (SISU members only): Boost your performance with expert-led rowing sessions.
Private Facebook Group: Connect with fellow challengers, share tips, and celebrate wins.
InBody Scan (H20): Track your body composition changes and hydration levels throughout the challenge.

Let’s make this holiday season one to remember!

Listener Challenge: Try adding a short rowing session to your weekly routine or join the Concept2 Challenge! Share your progress with us on social media for a chance to win prizes.

Join the SISU Fit Community: Ready to row with us? Sign up for the challenge and let’s crush it together!

Connect With Us:

Follow us on Instagram @MarriageFitPodcast Join our Facebook community, SISU Fit, for more fitness tips and support. Subscribe to Marriage Fit on Apple Podcasts and Spotify, and please leave us a review if you enjoyed today’s episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

Welcome to another myth-busting episode of Marriage Fit! Today, we’re tackling a common misconception: the idea that sweating equals fat loss. So many people believe that the more they sweat, the more fat they burn. But we’re here to set the record straight and dive into the real science of effective fat burning.

In this episode, we break down:

Why Sweating Doesn’t Equal Fat Loss: Sweating is simply your body’s way of cooling down. While it might make you feel like you’ve had a great workout, it’s not a sign of actual fat burning. We’ll explain what sweating really means and why it’s often confused with burning fat.
Top 5 Proven Ways to Burn Fat: We’ll cover the key strategies that truly help with fat loss, including:
1. Creating a Caloric Deficit: It’s all about calories in vs. calories out. We’ll share tips for finding a sustainable way to reduce calories.
2. Prioritizing Strength Training: Muscle burns calories even at rest! Discover how to make strength training your fat-burning ally.
3. Incorporating HIIT Workouts: Get your heart rate up with high-intensity intervals and enjoy the calorie burn even after you’re done.
4. Maintaining Balanced Nutrition with High Protein: Protein isn’t just for muscle; it’s essential for fat loss, too. Learn how to boost your intake and stay satiated.
5. Getting Enough Rest & Managing Stress: Quality sleep and lower stress are essential for balancing hormones and avoiding fat storage.
6. Putting It All Together: We’ll wrap up with a holistic approach that combines these five strategies. Plus, we’ll address common mistakes like excessive cardio or extreme calorie restriction that can make fat loss even harder.

Listener Challenge: Track your sleep, calorie intake, and workouts over the next week. Make small adjustments to see how these science-backed strategies work for you. Notice how you feel before and after implementing each tip, and don’t be afraid to reflect on what’s working best.

We hope this episode helps you stay focused on sustainable changes rather than quick fixes. True fat loss is all about consistency, balance, and smart choices that you can maintain long-term.

Connect With Us:

Follow us on Instagram @MarriageFitPodcast Join our Facebook community, SISU Fit, for more fitness tips and support. Subscribe to Marriage Fit on Apple Podcasts and Spotify, and please leave us a review if you enjoyed today’s episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

In the 2nd half of this interview, we dive deep into the GP-1s myths and truths.

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

This episode dives into the merger of CPM and CSU fitness centers, along with a new partnership between CPM and Jenny Haiar's business, Ivy and Company, a health and wellness provider. This collaboration aims to address health comprehensively by merging fitness and wellness services. The discussion ranges from industry insights to myths surrounding GLP-1 medications, with an emphasis on growth, partnership, and a holistic approach to health.

Origins and Inspiration * Question: Can you take us back to when you first started IV & Company? What inspired you to start, and how did it all begin?
Insight: Learn about Jenny’s initial inspiration for IV & Company and the key moments that led her to this unique career path.
Transition from Nurse to IV Company * Question: What motivated you to transition from the hospital setting to a more innovative, entrepreneurial healthcare environment?
Insight: Discuss the motivators behind Jenny’s move from traditional nursing to the wellness-focused world of IV therapy.
Lessons Learned * Question: What are some of the biggest lessons you learned from starting your first business? How did these shape your journey in building your brand?
Insight: Valuable insights into the hurdles and learning moments that Jenny faced, offering listeners real-life takeaways.
Scaling and Expansion * Question: As an early adopter of IV therapy, what challenges and opportunities did you encounter as you expanded?
Insight: Jenny shares the highs and lows of scaling a new service in the healthcare space and her strategies for growth.
Community Building * Question: How did you approach building a community around your brand, and what advice would you offer others looking to foster a supportive environment?
Insight: Jenny’s approach to cultivating a community of trust and support and advice for those aiming to build their own community.
Addressing Misconceptions * Question: What do you believe is the biggest misconception about IV therapy?
Insight: Jenny debunks common myths about IV therapy, providing clarity on its true benefits and applications.
GLP-1s and Wellness * Question: Could you share your perspective on GLP-1s? How do they help, and who might benefit from them? What’s behind the controversy?
Insight: Jenny’s professional insights into GLP-1s, their uses, benefits, and why they’re a hot topic in wellness.
Industry Trends * Question: How has the IV therapy industry evolved since you began? What trends can we look forward to over the next 1-5 years?
Insight: Jenny forecasts exciting developments in IV therapy and wellness, sharing what’s next for the industry.
Personal Wellness as an Entrepreneur * Question: Balancing a business in the medical industry is demanding—how do you prioritize your health and wellness?
Insight: Jenny discusses her personal wellness routines and how she avoids burnout.
Personal and Professional Fears * Question: What are some of your personal and professional fears, and how do you manage them?
Insight: A deeper dive into Jenny’s challenges and how she navigates them.
Future Vision * Question: Where do you see yourself and your business in the next five years?
Insight: Jenny shares her long-term goals, aspirations, and hopes for her impact in the wellness community.
Partnership with SISU * Question: How do you envision a partnership between SISU and IV & Co., and what makes it world-class?
Insight: Jenny talks about the strengths of a collaboration and the added value for clients.
Something Personal * Question: What’s one thing most people don’t know about you?
Insight: Jenny lets listeners in on a surprising or little-known fact about her life.
Wisdom from the Future * Question: What would your 80-year-old self tell you now?
Insight: Jenny reflects on wisdom she hopes to gain and what future perspectives she aims to carry forward.

........................................................................................................................................................................................................

Connect with Jenny Haiar:

Instagram
Facebook
Website

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

In this episode, we dive deep into the journey of Andy Petranek, a fitness industry pioneer and the co-creator of the Whole Life Challenge. From his early days of founding one of the first-ever CrossFit gyms to creating a transformative lifestyle program, Andy shares invaluable insights on leadership, community building, and personal development.

Topics Covered:

Origins and Inspiration:
- Andy reflects on opening his CrossFit gym in 2005 in Los Angeles, one of the first CrossFit affiliates globally.
- He discusses his inspiration, which stemmed from his passion for fitness and the innovative CrossFit philosophy that aligned with his approach to strength and conditioning.
- Transition to Whole Life Challenge:
- Andy recounts the motivation behind his shift from gym ownership to creating the Whole Life Challenge in 2011.
- Learn how his desire to expand beyond fitness, addressing mental, nutritional, and lifestyle habits, sparked the idea for this holistic approach to wellness.
- Lessons Learned:
- As an early adopter in both the CrossFit and broader fitness space, Andy shares key lessons from starting a successful gym.
- These lessons shaped his ability to build and scale his own brand, including leadership, adaptability, and creating value for diverse clients.
- Scaling and Expansion:
- Andy discusses the challenges and opportunities he faced when growing his brand from a local CrossFit gym to the international Whole Life Challenge.
- His experiences highlight the difficulties of maintaining authenticity while expanding reach, and the importance of clear communication and scalable processes.
- Community Building:
- A strong sense of community was essential to the success of his gym. Andy offers advice for others on how to foster supportive environments in fitness settings.
- He emphasizes the importance of listening, creating shared experiences, and empowering individuals within the community.
- Personal Development:
- Running multiple ventures in the fitness space comes with high demands. Andy discusses his approach to maintaining balance and prioritizing his own health and wellness.
- He shares his strategies for personal growth, from structured routines to maintaining physical and mental well-being amid his professional commitments.

Connect with Andy Petranek:

Instagram
Facebook
YouTube

Resources Mentioned:

Whole Life Challenge: A holistic lifestyle program that combines fitness, nutrition, and well-being practices. Whole Life Challenge

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit and CPMFITNESS for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

In this milestone episode, we are turning a BIG page in the chapter on business and life. We discussed the opening (and history) of SISU and how we are closing CPMFITness in the middle of October.

Other Key Insights - 💡 1. Prioritizing Relationships: Couples often let external commitments overshadow their relationship; regular date nights remind them of its importance. 2. Communication is Key: Having uninterrupted time allows couples to discuss meaningful topics, enhancing their bond and understanding of each other. 3. The Impact of Busy Lifestyles: The post-COVID shift towards individual activities has made it crucial for couples to consciously carve out time for each other. 4. Date Nights Reduce Anxiety: Establishing a routine around date nights alleviates pressure, making couples feel more comfortable with each other. 5. Investing in Your Partnership: Relationships require ongoing effort and investment, just like finances and fitness, to thrive. 6. Creating Shared Memories: Engaging in activities together helps strengthen the foundation of a relationship and fosters intimacy. 7. Balancing Family Dynamics: Involving children in family dynamics while prioritizing couple time leads to a healthier overall family environment.

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit and CPMFITNESS for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

In this fun and insightful episode of the Marriage Fit podcast, we explore how your perspective on life shifts as you get fitter and healthier. We break down 9 telltale signs that show you're truly fit—when these things start becoming part of your daily or weekly routine. From hydrating before caffeine to choosing hotel gyms over amenities, we highlight the lifestyle changes that come with leveling up your fitness game.

Here’s what we cover, along with time stamps for each topic:

(9:35) Hydrate Before You Caffeinate Staying hydrated becomes your priority even before that morning coffee kick.
(12:15) You Get Made Fun of for Eating Out of Your Tupperware When you're committed to your nutrition, bringing your own meals becomes the norm—whether people understand it or not!
(16:25) Trade Your Night Light for Blackout Curtains Prioritizing sleep quality means upgrading your sleeping environment for maximum recovery.
(18:28) You Use a Daily Pill Organizer You’ve got a lineup of vitamins and supplements to stay on top of your health, with little to no meds.
(20:05) You Have More Athletic Shoes Than Casual or Work Shoes Fitness is a lifestyle, and your collection of athletic shoes says it all.
(22:00) Rucking vs. Walking When walking isn’t enough, you add weight for an extra challenge and turn a stroll into a serious workout.
(23:45) The Hotel Gym is the Decision Maker When traveling, the presence of a gym is the #1 factor in choosing where to stay.
(28:38) The Gym Replaces the Bar for "Happy Hour" Socializing with friends after work now revolves around a sweat session instead of drinks.
(29:45) You Increase Your Caloric Intake to Keep Up with Muscle Mass As your strength and muscle mass grow, so does your need for more fuel to sustain your body and workouts.

Listener Challenge: After listening, take a moment to reflect on your own fitness journey. Which of these signs can you relate to, and which ones are new goals for you? Share your thoughts with us on Instagram or in our Facebook communities, SISU Fit and CPMFITNESS!

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit and CPMFITNESS for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

In this episode of the "Marriage Fit" podcast, we explore the challenges many people face when starting a new fitness journey or making significant lifestyle changes. We all begin with a burst of motivation and excitement, but why do some people stick with it while others start to falter?

We’ll break down the common phases people go through—from the initial excitement to the inevitable fatigue and the justifications that start to creep in. More importantly, we’ll uncover the secret to staying on track by asking: “What do successful people do differently?” Drawing from John Maxwell's insights, we’ll discuss the three crucial steps needed to shift from simply knowing what to do to actually doing it.

Join us as we dive into the importance of setting real goals, learning from your experiences, and pushing through discomfort to achieve lasting change. Whether you’re new to fitness or have been working at it for a while, this episode will inspire you to stay committed and make meaningful progress.

Listener Challenge: This week, identify one area where you tend to lose motivation—whether it’s your workout routine, healthy eating, or another habit. Set a small, actionable goal to push through that challenge, and commit to sticking with it for the next 7 days. Share your progress with us on social media, and let’s keep each other accountable!

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit and CPMFITNESS for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

In this episode, we’re diving into some critical strategies for maintaining your health and fitness as you age, especially for those hitting the big 4-0 and beyond. We’ll discuss the importance of prioritizing recovery, nutrition, sleep, and daily movement to keep your body in top shape. If you're feeling frustrated with your current routine or struggling to see progress, these tips might be exactly what you need to make a positive change.

It was fun to go back and forth about the difference of training and mindset in your 20s when you are now in your 40s.

Listener Challenge:

This week, try scheduling one extra recovery activity into your routine and see how it impacts your overall energy and workout performance.
Take a close look at your diet. Are you fueling your body with enough nutrients to support your fitness goals?
Make a commitment to go to bed 30 minutes earlier each night this week and notice the difference in how you feel.

Connect With Us:

Follow us on our NEW Instagram account @MarriageFitPodcast
Join our Facebook communities SISU Fit and CPMFITNESS for more tips and support
Subscribe to the podcast on Apple and Spotify and leave us a review if you enjoyed this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

After we completed a very successful Rucking Challenge Annie and I can't help but wonder why do so many people succeed within fitness challenges to yet fall back into their old habits after the challenge is completed.

We unpack the importance of how a "Beginners Mindset" could be a game changer for someone to continue to build off of the good habits they've developed in the confinds of a challenge.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Please Subscribe and Review: Apple Podcasts | Spotify

In this episode we tackle one of the BIGGEST buzz words in the health and fitness space... Metabolism!

Join us as we unpack this very important topic and not only how to get started with improving metabolism but how to sustain it for the long term.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Lets talk about something that really starting to lack more and more these days. Accountability!

Join us as we make this complex topic become as simple as possible.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Simply put, rucking is backpacking: carrying weight while walking.

Humans aren’t the fastest or strongest animals, but we have high levels of endurance and the ability to carry with our hands while walking. Rucking is a modern adaptation of this functional activity: carrying a load over time and distance using a backpack (or weight vest).

What are the Benefits of Rucking? * It’s Fun!!! * It’s Great Exercise: Engages multiple muscle groups and burns more calories than walking. * It’s Adaptable: You can do it almost anywhere. * No Complicated or Expensive Equipment Needed * Improves Posture * Better Than Walking: More core activation and muscle/bone stimulation. * Better Than Running: Lower impact, making it more sustainable for longer distances.

Why Are We Doing This Challenge? The purpose of this challenge is to give our CPM community a healthy focus and a push that works with a summer lifestyle versus against it. Walking (especially with weight) is the most underrated form of exercise that also perfectly complements our CPM workouts.

Show Notes:

Sign up for the Challenge Here
Bust through a Weight Loss Plateau
Where to get a Weight Vest

June is here and summer is happening this month. Join us in this conversation on not only how to get ready for your summer body but THRIVE through this summer season.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Religious leader David O. McKay said,

"The world steps aside for the man or woman who knows where he or she is going"

If being crystal clear on your goals and dreams is a superpower then the opposite to destroy your goals and dreams is DISTRACTIONS!

Join us as we unpack this POWERFUL topic on how to minimize distraction and 'strength train' focus for the greater good.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

The number thing with anything in your life; fitness, finances, relationships, career, or any aspiration you may have is... HONESTY!

In world of bright lights, fast techonolgy, information and motivation at our fingertips it can be so easy to get lost in all the noise and hype and not really understand what we want and why we want it.

Just because it looks like everyone around us is winning doesn't mean we have too (and really they aren't winning anyway).

When we meet with a prospect initially one of the questions we always ask is on a scale of 1 - 10 what is your priority and your TRUE COMMITMENT level in accordance with your goals.

If you are an 8 they don't act like a 6. If you are a 10 then what are you willing to sacrifice to change all the poor habits, self talk, and patterns of behavior that it takes to win.

Join us in this transparent conversation!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

The best way to lead others, i.e. your family, company, friends, community is by leading yourself first. We tackle this topic with a Sioux Falls expert (and our friend) John Meyer.

John Meyer has a decorated history in leadership roles as the founder of 9 Clouds, Lemonly, and now Leadmore and Leadership South Dakota. In this episode we unpack...

Are Leaders born or made?
How your superpowers are a blessing and a burden.
Why there is no finish line in living a life of leadership
And much more!

Show Notes:

More info on Leadmore
John Meyer Instagram
Leadership South Dakota

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

You can be fit and not healthy but you can't be healthy without being fit. We are fitness trainers but if we actually succeed with a client they become more than fit they become healthy.

Last episode we discussed the three types of fitness goals: Look, Feel, and Perform; today we discuss the 6 ways to become truly healthy (and its nothing about going to the gym).

#1 - Disconnect (limit) from all media.

#2 - Eat dinner with your family.

#3 - Seek Coaching or therapy.

#4 - Spend lots of time outdoors.

#5 - Voluteer your time.

#6 Follow a spiritual practice.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Every physical body is unique. But the requirements to success are the same. Training programs are tried and proven to work.

We measure results in fitness is 3 ways. How to you Look. How to Feel. How you Perform.

Join us in this conversation and understand how we can guarantee results and how you can achieve the results you are looking for.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We are getting more fitness specific in this episode. Even though we are not physical therapist or doctors we are students of movement and have over 20 years of human movement experience.

In those 20 years we have found that injuries, surgies, shots, etc... can not only be prevented or avoided with a lot of lifestyle, nutritional, and behavioral habits.

Join us in the impactful conversation!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We have a real talk in today's episode about how to not only uncover what is holding you back from taking action but understand how to uncover why you are not leveling up your health, fitness, and life.

Growth requires discomfort. And as human beings we try to avoid discomfort because it's UNCOMFORTABLE! But in the pain is where you can develop the power to change.

In this episode we discuss how we how we have developed empathy for ourselves and how we've learned how to communicate with each other in our marriage and with our other important relationships in our lives.

Enjoy the show! And if you've found this episode helpful for you please share the show with others.

NOTES

Level of Understanding | Barrier Bashing blog post

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

One of the biggest joy's of being in the Fitness industry is watching someone transformation. And it's not just a physical transformation but a mental/emotional transformation.

We brought in our friend and follow entreprenuer Addie Graham-Kramer with The Event Company in Sioux Falls to sit down and talk about all things leadership, parenting, and what it takes to transform your business, body, and overall life.

It's a great conversation with the hope you all have hard conversations in life to make the changes you WANT, NEED, and DESERVE!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

You can get to a goal faster by yourself. However you can achieve much more with a team. We've always said the top 2 ways to change your identidy and how you view yourself is by the books you read and the people you associate with on a regualar basis.

If you are doing everything you can and not where you want to be it may be time to look around the people you are surrounding yourself with. Do they encourage you? Do they push you? Do they support you?

People need people and if you are hanging out with a crowd that doesn't align with your goals, dreams, and motivations what do you do?

Join us in the great conversation and make 2024 the breakthru year!

SPECIAL ANNOUNCEMENT! For those around the Sioux Falls area we are having a Live Workshop, CRUSH YOUR GOALS, in our facility at CPMFITness. RSVP for February 13th at Noon in the link below. This is a free workshop that will equip and empower you how to achieve your results once and for all and introduce you to our One Page Fitness Plan.

https://join.cpmfitness.com/signature-workshop

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Allow me to provide you with some stats about New Years Resolutions (NYR)... 122.8 Million Americans have a NYR 95% are Health, Fitness, Diet related 78% actually quit by February 1st of that same year. Do you set big goals at the beginning of each year and end of finding yourself falling short? If you are in the Sioux Falls area and ready to big the cycle of failing your New Years Resolutions join us for a live workshop at our facility. Let us help turn it around this year. On Feburary 13th from Noon - 1p we will hosting a free workshop at our facility. RSVP HERE.

If you have trouble staying away from sugar, this is the episode for you!

If we were to just say, "It’s as simple as getting the right protein in and managing the sugar in your diet to take those first steps toward weight loss"... Everyone would be lean and healthly, but it is simple not easy.

In this episode we help unpack all things sugar and not only how to take practical steps towards improving your sugar consumption management but more so how sugar is impacted by your emotions, relationship, and memories.

Powerful topic that could be a game-changer for you (or someone you care about) in 2024!

Enjoy the listen and share this episode!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Join us as we dive into round 2 with Sarah Kurtenbach.

After building the backstory we dive into some great topics about all things money. As our listeners know we love translating weathly principles to health and fitness.

And just like fitness, being successful with money is about more than money itself.

Fun questions we tackle:

Biggest mistakes made by parents and kids about money.
How fear impacts our relationship with money.
What is more important? Love to Win? Or hate to lose?
Best pro-tip for married couples with money.
And much more...

Show Notes:

Sarah's INSTAGRAM | FACEBOOK | WEBSITE
Free Training for Parents about Improving Your Daughters Financial Responsibility

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We are excited to have our next guest in the studio talking about, MONEY!

In 2024 our One Word for the year is, "INVEST". And what better way to end the year than with our good friend and Money Coaching Expert, Sarah Kurtenback, with moveHER Money

We brought Sarah into the studio because of her expertise in educating parents and kids on the impact and importance of how money works and how to improve your relationship with money.

Sarah offers so much perspective, insight, and practical tips on what you can do right now to improve your money management and be that role model for your kids.

You can find Sarah on her website and instagram account.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

If we had to pick the one thing that would unlock a lifetime of results in the FITness space it would be...

CONSISTENCY!

All great things happen when you put consistency in front of it.

In this episode we unpack:

Motivation vs. Discipline
How to Auto-Regulate your motivation, intensity, and volume
The Power of Creating Non-Negotiables
The Power of Associations: Enviornment > Mentality

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Weight loss programs work!

The problem is only for so long. Unfortunately, 6 out of 7 people who have lost weight on a diet regain all the weight (and most times some additional).

The National Weight Control Registry is a database with over 10,000 people who have lost at least 30 pounds and kept it off for a year and found some interesting similarities...

They eat breakfast every day.
Weigh themselves regularly.
Stay active.

In this episode, we unpack these 3 things and why they work. What we agree with and don't agree with. And some perspective on what you or someone you care about needs to know about success for LONG TERM RESULTS and Lifestyle.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We are back with Part 2 of our CPM Story! We covered a lot in Part 1 about how we got to Sioux Falls in the first place. Check out the previous episode if you missed it.

In Part 2 is a wild contination of our story as we discussed why we left Sioux Falls after 2 years to go back to California. And then after another 2 years in California why the heck did we move back to Sioux Falls (AGAIN). You can read about it also here -> Why did we move back

We also talk about our...

Challenges in running a small business and raising a family.
What are goals are for the future of CPMFITness
Why does the new downtown gym SiSu / CPM fit in all of this.
What does CPM really stand for?

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

To know where we are going it's great to find out where we've been. This is a special 2-part series of the CPM Founders story.

What is CPMFITness all about?
How did it all start?
Where is CPM going?
What does CPM even stand for?

Chris and Annie have been together for 22 years. It all started in the gym (shocker) and have flourished into...

20+ years in the fitness industry
16 years of marriage
3 Start up Micro Gyms
CPMFITness (the 3rd startup) had 3 locations at one point.
Twin Boys
Moving to South Dakota twice!
10s of thousands of hours spend in the gym personally and professionally.

We bring in a special guest host, Natalie Eisenburg, to breakdown the history of Chris and Annie and all that has happened and most importanly the WHY!

Enjoy the conversation!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Can you get more fit as you age? Is there a way to train longevity? People are living longer but are they living better?

Join us as we unpack this topic!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Be at your best when you are at your worst.

Becoming (and staying) positive takes more then daily affirmations.

What if training positivity is (conceptually) the same as training biceps, or cardio, or any other type of fitness modality?

Join us as we unpack this very powerful topic that could help you get out of your rut and manage through the peaks and valleys of motivation in your fitness (or life) journey.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

In this episode we are joined in the studio by our good friend Vaney Hariri. Vaney is the co-owner and co-founder of Think 3D Solutions.

Vaney brings us a fresh perspective on community involvement, creating culture, and personal responsibility on taking care of yourself mentally just like we preach on how to take care of yourself physcially.

To learn more about Vaney and their consulting services you can find him...

Website
Facebook
Instagram

And there big event coming up we mentioned in the show, Culture Con is September 19th.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

People do one of two things on the weekend...

They kick their heels up by overindulging with food, fun, and drinks to cope with all the stress they've encountered over the course of the week.
Turn into a weekend warrior to make up for not getting all their workouts in during the workweek.

Weekends can make or break a person's health and fitness. We need to find a balance with not losing all your gains from the weekdays and not being over strict so you don't enjoy your weekends + recover from the workweek.

Join us as we unpack "How to Win the Weekends" by breaking down best practices on how you can organize, prioritize, and execute and weekend that keeps your gains and you can recover and recharge for the next week ahead of you.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

You don't have to do everything you just need to do the right thing.

The health and fitness world is FULL of noise. With all the different training programs and protocols to follow. With all the different diets on the market. With all the things you think you could be doing most times you end up doing nothing.

Our belief is one of the best things you can do to improve your body composition, strength, energy, and vitality is adding muscle through STRENGTH TRAINING!

In this episode we breakdown the how, why, what, and everything else you need to know about incoroporating strength training into your week.

(14:20) Topic introduced.

(18:00) Learn how to Lift Weights

Strength is a skill
Hire a coach (i.e. go get some lessons)
It just like learning how to ski or swing a golf club.

(21:35) Feed your muscles with Protein

Increase your protein intake to make your muscles grow
Protein is like the ‘strength training’ of nutrition
If you under eat you may be overtraining

(25:52) Physical Strength gives you Mental Strength

The best mental transformation is through a physical transformation.

(28:00) Dedicated Strength Sessions

Sets -> Reps -> Rest -> Progression
Progression = your muscles need to be overloaded.

(31:00) Hydration is critical

Over 70% of your muscles our made of water
Adding electrolytes to your water to ensure you are getting hydrated with the water you are drinking.

Resource mentioned, about Rucking, in episode.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We have more diets, supplements, online exercise programs, and more healthier foods coming into the marketplace. So why is America getting fatter every year?

Instead of telling folks too, "Eat better" or "Just start moving more" we found some underlying issues that could be the reason(s) why you are unhealthy…

ENVIRONMENT; You don’t realize you are unhealthy.

DECISION: You don’t really want to change.

TOO HARD: You think you can start tomorrow.

NOW VS. LATER: Short term pain vs. long term pleasure

PERSPECTIVE: Everyday counts from the small details to the BIG.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

🏃🏻‍♂️

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Momentum is more than motivation.

Imagine something happens… Injury? Family health scare? Divorce? Lose your Job? You Move? Kids have trouble in School?

Or let's flip it… You have had the best month/year ever in business or with your fitness; How do you keep crushing your goals and life?

What is the difference between the winners vs. the losers... Momentum!

Join us as we unpack this BIG topic!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We introduce our newest Summer "Rucking" Challenge. Join us July 8 - August 10th and Ruck with Us. Rucking is walking with weights. This is the perfect summer push whether you are beginnner to exerice or super active in the gym. Check it out at ARE YOU RUCKING WITH US to sign up and learn more.

Now to the topic...

We all have heard this one before. However, do you know how powerful writing your goals down really is? A Harvard Business study revealed amazing statistics relating to goal setting and success.

83% of the population does not have goals
14% have a plan in mind, but are unwritten goals
3% have goals written down

The study went on to find that the 14% who have goals are 10 times more successful than those without goals. The 3% with written goals are 3 times more successful than the 14% with unwritten goals. I was very surprised when first read these statistics. However, the more you think about it, it makes complete sense. Most people are not getting what they want in their life because they are not writing down what it is they actually want.

(15:15) Write down your goals

The future is unknown. Goals are scary. They can stay that way if you don't write them down. People believe what they see not what you say. Don't be shy. Own what you want and prove it by writing it down and GO FOR IT!

(20:18) Visualize your goals on a daily basis

Download your new and future informantion into your present day. Why? Because human beings can only gravitate towards the past and our previous experience UNLESS we pre-program our brains for future success.

(22:15) Put the goals in "I AM" vs. "I WILL"

Ownership is everything in life. Especially with Goal Setting and crafting your future.

(27:25) Create an action plan to achieve your goals

Short exectution and long term wins is the name of the game with goal setting (and achievement). But it will only work over the long term with HUMILITY and PERSISTENCE. With those 2 tools in your tool belt you will be unstoppable! Everyday counts. 3

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

False | Evidence | Appearing | Real

Fear is uncomfortable and it can either burden or crush your goals and dreams. However we like to look at Fear from a different angle. What if your F.E.A.R.s are clues telling you where you need to move towards.

We believe behind your true F.E.A.R. is your superpowers. F.E.A.R. can be the fuel you need to learn about who you truly are and make you take action on uncomfortable things that will lead to your ulitmate personal growth.

Join us as we unpack F.E.A.R. as our intention of this episode is to reframe F.E.A.R. so it can be your rocket fuel to achievement and success in any endeavor in your lives.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

I posted this question back when our twin boys were born in Oct 2018.

When you become a new parent it is a gamechanger in your life. We will do ANYTHING for our new baby no matter the time, money, effort. As a parent it is our job is not only raise amazing kids but for the first couple of years KEEP THEM ALIVE!

I had this revealation when the boys when in the NICU the first month after their birth, "Is raising kids like attaining Real Fitness?" The characteristics and traits it takes to be a parent can be transfered to building a maintaining a healthy + fit body.

We unpack how everything "fits" together.

Join us in this conversation as it is perfect timing for Fathers Day coming up in a couple of weeks.

Speaking of Fathers Day we have a gift for all you dads out there. Download our Free eBook on how to Fight the Dad Bod. In this guide you will find 5 things you can do RIGHT NOW for FREE to get yourself in great shape no matter if you are a beginniner or and avid exericiser.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We have a mission to help make Sioux Falls the healthiest city in the US. So why don't we bring on the mayor of the city, Paul T, and get down to business!

We had a great time interviewing the mayor. We talked a lot about his backstory, perspective, and life.

Some of the highlights:

🔸 Who was Mayor Paul before running for office and as CEO before Click Rain

🔸 What would today's Mayor Paul tell his 21-year-old self.

🔸 How can we make the biggest impact in making a healthier Sioux Falls today?

🔸 What does life look like after his term in office?

🔸 How his morning workout sets the tone for his day?

Join us in this great conversation and see how you can help us make the great city of Sioux Falls the healthiest it can be!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

One of the BIGGEST questions clients constantly ask us is, "What is the best diet to do?"

Now that is a loaded question! So, let's consider a few things...

Everybody is unique (phenotype, genetics, health history, fitness history, etc...).
Think of a diet as a tool (like a hammer, nail, saw, etc...)
Your Body is a job.
Find the right tool (diet) for the right job (your body).

We can make nutrition as simple or as complex as we make it. Join us as our intention of this episode is to make nutrition as simple as possible. We do this by breaking down each popular diet in the year 2023. But we also break down food logic, healthly habits, and how lifestyle plays into choosing the right diet (tool) for the right job (your body).

(10:10) We introduce the topic of the show

(19:10) Intermittent Fasting; Pro's and Con's

(22:30) Keto Diet: Pro's and Con's

(29:15) Macro Diet: Pro's and Con's

(35:50) Paleo Diet: Pro's and Con's

(39:10) Whole30: Pro's and Con's

(40:25) Plant Based Diets (Vegan/Vegetarian); Pro's and Con's

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Nobody goes through life without any scars. As we go through the up’s and down’s in life how to you handles setbacks, failures, or even LOSSES!??

One of the 5 F's in Marriage Fit is Faith and we tackle this in a major way in this episode. This is an episode unlike any other episode we’ve ever done. We were inspired by this topic after Chris’s father passing in Oct 2021. Grieving happens on small and large scales all the time.

We have our friend, client, and leader in the Sioux Falls community Father Paul Rutten in the studio to talk about a very important (and not so talked about) topic of Grieving.

(7:00) Father Paul backstory.

(14:00) Hardest thing about being a Priest.

(17:58) The backstory of the reason why we wanted to do this topic today about Grieving.

(31:25) Father Paul’s POWERFUL story about his first memory of grieving.

(35:49) Chris’s POWERFUL story about his dad and how he describes him after his passing.

(42:49) How to respond to kids that talk about dying early.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

One of the biggest challenges for someone with their training program and diet is when they have to travel for work or go on vacation.

But you know our philosophy, problems are opportunities in disguise. Join us as we breakdown everything about travel from....

-Mindset before you even leave for your trip

-How to Pack

-Flight and Hotel

-Workouts

-Food and Dining out

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We had our good friend Joel Jansen from Science Nutrition come in and talk all about supplements.

Joel has a very similar grassroots background of why and how he got started in the business. He also shares our values in business with helping customers first.

In this episode, we unpack all things supplements. The best, the worst, the overhyped, the most underrated, and more.

Joel is not on social media but you can stay in touch with him on his facebook or visit his stores in Sioux Falls at his Louise or Foss Ave locations.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

“You can’t be a better parent if you’re not becoming a better person.

Are you burned out or bored with your fitness? Are you stuck in a rut? Or do you have health issues and you haven’t done anything in years but you know you need to start training and eating healthy?

Becoming a better person can seem very BIG and VAGUE. In this episode, we will unpack that quote above to help you understand how to always get better on the inside so you will continue to improve your outside world.

(24:00) Address weakness

(24:59) Embrace change

(26:05) Ask better questions

(27:00) Gratitude

(30:10) Do the Right Thing

(30:19) Use your Strengths

(30:53) Take care of yourself

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Every physical body is unique but the requirements to success remain the same. If you are in a workout routine but not getting the results you want, need, and deserve you probably fall into one or more of these reasons below.

Join us as we unpack the 6 reasons why your workout isn't working.

(7:36) You workout TOO MUCH

-Physical vs. Mental Gains

-Train Recovery by introducing ‘treatment’

(12:13) You workout too little

-Someone can give you money but they can’t give you biceps.

(16:51) Your workouts are stale

-Too routine equals a stalling of the gains

-Treat your training in seasons (like sport or weather seasons)

(24:05) You’re not consistent enough

-You have time. Your 24 Hours are different from others.

-Is it easy or hard to get your workouts in?

(31:00) Your diet isn’t effective.

-Doesn’t matter if it’s ‘healthy’ if its not effective

-Diets need to work with your body and lifestyle.

(37:13) Your sleep isn’t effective.

-Sleep is the #1 way to recover and elicit results from your workouts.

-Improve your sleep hygiene to make sleep better.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We believe food is healthy (effective) or unhealthy (ineffective).

On that note, food is NOT a moral issue. Being overweight, eating unhealthy, or even craving unhealthy food doesn’t make you a bad person… It makes you a HUMAN BEING!

We don’t like the term, “Cheat Meals” because you are not cheating on yourself when you indulge in an effective meal. The problem is when you abuse food and it starts to abuse you. That is a slippery slope no wants, needs, or deserves to go down.

Join us in this conversation about mentality, responsibility, and how to understand what your cravings are telling you to make rational decisions that you can own to make the best choices possible.

Here is our list of topics we unpack:

It’s a treat.
There is always something healthier
Budget (balance)
Nutrient Tank and Satiated
HALT
Pre-Heat
Drink
Celiac…

Peace ✌🏼 | Love 🤟🏼 | FITness 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Over the last 20+ years in the Fitness industry, we've dealt with our handful of objections when it comes to not starting (or continuing) a training program. And the hardest objection to overcome is not money, time, or even motivation it is the Spousal Support.

Join us in this conversation as we unpack the pros and cons of spousal support.

-How to get your spouse on board.

-What to do if your spouse is resistant to you starting a training program.

-When it's your fault if your spouse isn't on board.

And this information isn't just for spouses as it would apply to family members, parents, and close friends.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Carbs are not the devil. Fat doesn’t make you FAT. Protein is pretty full proof on getting you results.

Nutrition can be as simple or as complex as we make it. But for the majority of individuals is a very confusing game. The diet and supplement industry is a

To WIN with Nutrition you must understand this… Every (physical) body is unique but the requirements for success remain the same.

In this episode, we give you much more than just what not to eat. We dive into the mentality, journey, and how we as professionals look at someone’s food diary and match them with their priorities in life.

Bad Foods (Foods to Avoid)

Seed Oils
Don’t drink your calories
Sweeteners
Find your Food Allergies (23:30)
Alcohol

Enjoy the conversation.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

New Year's Resolutions are the Super Bowl in the Fitness industry as 95% of all Resolutions are fitness related. But 78% of all resolutions fail by February 1st.

In this episode, we unpack how we set ourselves up for a New Year. Our formula for success goes as follows:

Recap all the Wins from the last year of 2022.
Do a retrospective of our One Words from last year.
Create our new One Word for 2023.
What are you going to train for this year?
Complete our One Page Business Plan.

Then we tackle this year's 2023 Fitness Trends.

Virtual Reality Workouts
Mobility Training
Posture Exercises
Functional Movements
Recovery Practices

For a copy of a 2023 One Page Biz Plan read more HERE

Past Episodes Mentioned

Episode 30: One Page Biz Plan
Episode 34: DISC

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

If you want gains you need to train. And when you train you will have aches, pains, soreness, and injuries.

You can do a google search on how to recover from injuries physically. But what about the mental and emotional impact on your psyche when you are injured? How do you deal with an injury setback? But what if your physical injury is leading you to a mental breakthrough?

Join us as we unpack this topic and provide you with tips, tricks, and personal and professional perspectives with our 20 years of experience.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Most former athletes (like us) think “Getting in the Zone” refers to an athletic environment (which it does). But what if you can get

“In the zone” in other areas of your life?

What if you can get in the zone with…

-Your Weight loss?

-Your Marriage and relationships?

-Your Career?

We cover 4 components of how to get in the zone.

Commit to Excellence
Concentration
Practice Harder than the Game (i.e. Life)
Radiate Confidence

Every day ordinary people live an extraordinary life by getting in the zone with their priorities in life.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Similar setup as we did with episode 49 about whether is competition good or bad for you. In this episode tackle Challenges. Are they good or bad for you?

So many people get introduced to dieting or working out through challenges. And even if you get great results from the challenge why do so many people not keep the results?

Why Challenges are Good:
1. The more obstacle you conquer, the easier the process becomes.
2. With you each obstacle you conquer the more confidence you build.
3. The more confidence you gain the more powerful and unstoppable you become.

Challenges are a powerful vehicle to impact change and results in your life. But there is an ugly side to Challenges because with great power comes great responsibility.

Join us as we unpack this BIG topic.

[8:30] Annie and Chris's first experience of taking on a nutrition challenge.

[15:00] What should be the big takeaways from a successful challenge versus the actual results?

[18:00] Habits vs. Challenges

[22:58] Guidelines for a good challenge

[27:20] When challenges are bad

[32:48] Our upcoming Holiday Rowing Challenge

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Halloween. Thanksgiving. Christmas. New Years. Birthdays. Work parties. Kids parties. Shopping. Travel. Budgeting. Resolutions. End of the Year Deadlines.

Too much too soon too fast is a recipe for disaster.

Time Audit
Pre-Eat before each event
Find a Challenge (have a Focus)
Create Simplicity Happen
Focus on the Do’s vs. the Don’ts
Learn how to Scale Down your Habits

(12:41) We had a special surprise guest, Matt Jensen, podcast bomb our episode. We get his take on Why the Holidays are a Hard season for him to stay healthy and fit.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Everyone is competitive. With yourself, opponents, co-workers, neighbors, or other companies.

Life is a sport.

Sport is Play.

How do you react to the competition? Do you push harder? Do you become obsessed? Practice more? Find ways to cut corners. Do you cheat?

Does competition help push you to be your best or is it all about just beating someone else?

We talk about the Good, Bad, and Ugly sides of competition.

(0:00 - 12:40) Intro. Our latest marriage spat.

(12:45) Starting the topic

(19:43) Chris’s earliest memories of when competition was born for him.

(23:42) The Good part about Competition

(27:12) The Bad part about Competition

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Being stuck in your pursuit of any goal (fitness, career, relationships, or even with yourself) can suck!

The hard part about being stuck is not knowing what to do next. Well in this episode we define 7 stages of inaction each with the problem and a solution on how to identify where you are and how to get yourself to the next stage.

This is how we judge (ahhh coach) someone to get their results and understand the potential they have in front of them.

Enjoy the show!

Blog reference = https://cpmfitness.com/blog/barrier-bashing-stages/

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We pack this episode with myths, truths, and pro-tips with our knowledge and experience on how to level up your nutrition strategy with Protein as the focal point.

We believe a real and true nutrition plan gives you a margin for error. We look at food like money. When you are running a business there is a famous saying, “No margin. No mission.” The same concept can be said about your nutrition and fitness.

We will go into how you can enjoy the fruits of your labor (by working out and eating effectively). Friday night pizza with the family. An ice cream treat after a softball game could be part of your week if you have the metabolism to 'afford' the treat. Metabolism is your margin for error for the short term and the key to long term results.

Enjoy the show!

(5:05) Why people don’t eat enough protein?

(8:15) Breaking down where to begin

(9:30) The real reason(s) why protein is so important

(12:30) Metabolism is the magic of a nutrition plan.

(29:33) At the end of the day, it is just food.

Steps to start implementing

Start Tracking
Find the additions
Mix your protein in a meal
You can make the same protein in 6 different ways.
Feeding Schedule

Pro-Tips

Order more protein #doubleProtein
Eat your protein first with your meal
Protein is more than 50% of your calories to make it a leaner protein.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Discipline is not motivation. Discipline is not willpower. Discipline is not about sacrifice or even punishment.

In my rants over the past few years (since our boys were born) about "Is raising children similar to getting real fitness?" This has led us to find some great books about the best practices for raising kids. The more we read these kinds of books the more we realize how parenting books apply just as much to adults in our field of exercise, nutrition, and accountability in regards to healthy living.

The newest lightbulb is about discipline (today's episode topic). We have uncovered the "Macros of Discipline". Just like nutrition has macronutrients for eating (Protein, Carbs, and Fat). Real discipline has macros as well...

Train Compliance = Habits

Teach Skills = Practice

Manage Choices = Right / Wrong

Join us in this conversation and allow us to flip your definition and mentality on how to build discipline for the long haul.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

Excuses are like A-Holes. They just stink!

You can look at all the excuses why we are not doing what we need to succeed or the one reason why you can.

When you break down any excuse, it is just a natural reaction and an irrational thought. Join us as we unpack all the lessons we have learned personally and professionally over the last 20 years.

(4:30) You can make 37 excuses why something won’t get done or find the one reason it can.

(7:20) The BIG PROBLEM with excuses. Excuses can become your story.

(10:35) Excuse the Excuses

(12:05) You can’t change how you feel.

(17:45) Difference between clarity and goals.

(20:40) The ingredients to removing excuses in your life.

(26:25) Our personal excuse we are dealing with currently.

(30:00) Ownership and Accountability

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

You will lead your life by design or default. When it comes to standard goal setting we really miss the boat with how we can set ourselves up.

Personal vision is much more than traditional goal setting. A real vision provides much more clarity and context to how you can lead the life of your dreams.

Join us as we unpack how to build your personal vision as we walk you through the document we use for ourselves and our clients. The big takeaways…

✅ Short and Long-Term Goals

✅ How Roles and identity play a MAJOR role in your vision (and how it changes over time)

✅ How to Measure Success (it’s not #’s and achievement)

Some BIG Take-aways:

(20:15) You are closer than you think you are.

(26:26) It pulls a lot of vulnerabilities out of you.

(35:00) How to measure success.

Resources to Download

PERSONAL VISION DOCUMENT

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain, and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation, and education to thrive with your work/life balance.

We are piggy backing off Episode 21: What is Stress was a good thing?

Did you know that Stress is the #1 goal when it comes to Health and Fitness.

A goal of improving stress is looked at as more important than looking better naked.

In this episode we offer lots of wisdom and knowledge bombs 🤯 plus tons of practical tips you can do right now to improve your stress levels.

We hit our favorite of the 10 commandments.

🪦 Thy Body is like thy Bank Account

🪦 Thou must Hydrate

🪦 Thou shall keep the promises to yourself

🪦 Thou shall relax thy brain by training thy body.

Links

Check out Chris's DisruptHR 5 minute presentation HERE

We all have 24 hours in a day. We all have 7 days a week. So when you are someone close to you says, "I don't have enough time." What do you say?

We share our perspective learnings about our relationship with time from a personal level and in our professional journey in dealing with clients over the last 20 years.

We teach clients to look at time like money. Like get an ROI out of time. Just like a business.

Here is our BIG 5 Tips for Time Management success.

Not Time Management. Its ME Management.
Simply start tracking your time (just like nutrition)
Look at your time objectively. Your email outbox. Your receipts. And your calender.
Leverage technology and schedule yourself out as far as you can.
Don't priortize your calendar. Schedule your prioritizes.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

We think a lot about food but often times are not educated enough to make the behavioral changes to succeed.

We share our road to our nutrition learnings from a personal level and in our professional journey in dealing with clients over the last 20 years.

We teach clients to look at food / nutrition like a strategy. Just like a business.

Here is our steps for nutrition success.

Change your perspective
Simply start tracking your nutrition
Then start tracking your time #timeStudy
Look at your inventory. What is literally in your kitchen, panty, refrigerator?
Leverage technology. Online ordering with your grocery store.
Make weekly themes for your meals to give framework and structrue.
AMMAP. When you cook make As Many Meals As Possible.
There is always a healthy alternative.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

We believe the answer to all of our problems lies within your personal story.

Life leaves you with clues. Understanding who you are, where you came from, and where you ultimately want to go are the keys to unlock the answers to why you do what you do.

What is the story you are telling yourself everyday?

Join us in the conversation as we breakdown our story and give you tips and advice how you can build your own story.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

Over the last 20 years Annie and I have learned and debunked a ton of myths revolving around exercise, diet and just plain old excuses.

We tackle a few of our favorite myths.

Join us in the conversation.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

Is routine your friend or your foe?

You show us your daily routines, rituals and habits and we can show you your future results (good or bad).

Join us in the conversation as we share some of our routines and insights over the last 20 years as FITness professionals.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

As much as we want… Motivation is NOT the answer to our problems.

Why?

We exploit motivation.
We rely too much on motivation.
We are not going to always be motivated.

So what do you do when you don’t have the motivation you need to take action and achieve outcomes?

Motivation has to be revenant and relative. It has steps to take to uncover and/or re-engage the motivation that is inside of you.

We unpack this very topic on how we personally deal with motivation and how we coached our clients with motivation over the last 20 years as FITness professionals.

Mentioned in Show:

Our Past Episodes:

Date Night #28

Business Plan #30

How to Stay on a Roll #25

Kobe System Commericals

When life hands you lemons.. You make… Lemonade!

How to fight your way through a tough challenge or a valley in your life. Focus on the things that you CAN control and less worry about the things you can NOT control.

It’s about how can YOU be better. When you get better on the inside everything on the outside gets better.

Rules

Spouse needs to always get better
It’s not about you… But it is… (vs. the ‘bass ackwards’…. Be sacrificial)
What is (was) your promise (your non-negotiables)?
Good is good enough… is it? When is it? Technology and convenience is up… greatness goes down. (Its not that hard; but it definitely not easy)
You are only going to really learn something when you ACT! Action is application.
One Step at a Time. Steps are ‘Practice’ Just like in Sports.

ACTION STEPS

Get honest
Ask ?s
What do you expect? (Doesn’t matter if you don’t know)
Take Action
Learn
Think One Step at a time. Start back to #1. #beginnersMindset

Links = OBSTACLE IS THE WAY

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph

It takes 10 positive statemetns just to replace 1 negative statement!

Problems are opportunities in disguise.

Haters, Naysayers and criticism doesn’t have to stop you it can ACTUALLY FUEL YOU FOR GREATNESS. Listen in as we unpack these 5 types of naysayers and will give our take(s), provides some tools and tips to WIN!

THEY MIGHT BE RIGHT: Don’t take it personal (even if it is). Because it might be true. Who cares if you wrong if you are wrong? Just be ready to accept that they may be right. 2. PROJECTING; It is probably your insecurity that is making you mad. Or it their insecurity and projected it on you.
ENVY; Human beings are flawed by design. This one is a lot like projecting. The more you are tuned in with who you are the more you can tune out the ’noise’ and the hate.
ATTENTION SEEKERS: People will leverage you and your feelings to gain attention for themselves. Adults are nothing more than grown up kids.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

"Life is too short to spend out of shape, in pain and not functioning at your best. Are you ready to perform at the top of your game for life? Join our new Facebook group Become a Corporate Athlete. Where we provide weekly tips, motivation and education to thrive with your work/life balance.

I'm assuming we all know the Golden Rule; (Treat others how you want to be treated).

Have you heard of the Platinum Rule? (Treat others how THEY want to be treated).

Communication is everything in relationships. Whether it is your spouse/family, co-workers, clients, etc...

Annie and I were introduced to the DISC behavioral test a couple years ago and honestly it was a GAME CHANGER for our relationship and working with our staff and clients.

We bring in our 1st Guest ever to MarriageFIT, Kristi Baumgartner. Kristi is a certified DISC expert (client + friend) and gives us valuable information, tips and reasons why the DISC can help you level up your communication and your relationships in your life.

Join us in the conversation.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

ALSO, something new we are excited about. We’ve started a new Facebook Group.

It's for busy professionals who are looking for support with STRESS management, Health and FITness. We’d love to invite you.

Here is the link to join: https://www.facebook.com/groups/941366043163557

Behind your true FEARs is your True SUPER POWER! Unleash your super power with the help of your Alter Ego.

We explain how its not only healthy but vital for success and minimizes losses in your life.

Save your Identify Maximize and accelerate your career
Manage Energy and Stress

We drive into how we found our Alter Egos and what we've learned from them.

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

Download our Free Guide: A NEW YOU IN 2022 and get the 5 most effective things you can do in 2022.

This is a great episode to pass on to one of your friends, co-worker or someone you care about that needs helps with their health and FITness this year.

In this Episode we dive deep into Our Top 5 Trends:

Walking = The most underrated form of exercise and stress relief.
2'fer Types of Training = Blending in-Person and Digital Training.
Corporate Athlete = More Business People need to act more like Athletes. As more Athletes are acting like Business People.
Move Better = Flexibility and Range of Motion is where quality is king in exercise and feeling better.
Wearable Technology = Using technology for the win with your health and FITness.

We have all heard this phrase before... Heck, you may be the one saying this.

Join us in this conversation as it may hit home more with all the New Years Resolutions flying around this time of the year.

Annie and I have always been achievers. We’ve always been driven and motivated to succeed. Over the years, we tried tons of different ways for goal setting and planning for a new year.

This is our way to succeed with your goals.

Whether it be...

New Years Resolutions
Starting a Diet and Exercise Program
If you are stuck in a rut and lacking motivation and direction

In over 20 years of working with clients (and our own personal goals, our One Page Business (FITness) Business is the most effective way to smash goals and get results.

Join us as we breakdown...

One Word (the anchor of the plan)
Exercise Plan
Nutrition and Hydration Plan
Power List

For more information:

2021 One Page BPlan BLOG POST
One Word BLOG POST
One Word WORKSHEET

Do men like compliments more from other men or from women?

This episode starts out with a lot of laughs and funny personal stories of us at home and in our workplace... And ends very impactful with a ton of sound advice and knowledge bombs!

Join us in the conversion on…

How men don’t know how to help women with their feelings to things around the house.

And how women don’t really know what men are thinking about in the moment.

And then how men and women make a GREAT team!

Peace ✌🏼 | Love 🤟🏼 | FITNESS 💪🏼

If Chris and Annie want to be known for one thing it is that they have mastered Date Night!

It all began in February of 2006 as we were newly engaged and joined an 8 week marriage course. It was us (not even married yet) with 8 other couples, the longest marriage was over 50 years! The pastor leading the course kicked off the 8 weeks challenges all the couples to commit to a Weekly Date and we have never missed since then.

In all honesty, we believe this is one of the major factors that has made our marriage not only survive but THRIVE! The first 10 minutes we are warming up the topic and then we dive into the details below!

Enjoy the conversation and share the show if you appreciate it.

(17:00) How to keep your Wedding Day Feelings last a lifetime in your Marriage. You could actually love your spouse MORE

(19:54) Objectives and Rules of Date Night

(22:45) Stages of Date Night

(26:18) Don’t be Dude'y be Date'y.

(28:00) A trick for Guys on when they need to pick a place for Date Night.

HOMEWORK

Pick one day and one time to go on an ‘Official Date’

The definition of Selfish (according to dictionary.com)

adjective

(of a person, action, or motive) lacking consideration for others; concerned chiefly with one's own personal profit or pleasure.
"I joined them for selfish reasons"

In the context of health, FITness and relationships we challenge the use and mentality of this term and change it to Self FIRST!

Our definition, of Self FIRST = Taking care of yourself FIRST. You will have more energy, more capacity, more willingness and ability to take care of others. To the degree you take care of yourself is to the degree you can take care of others.

Join us in this enlightening conversion and allow us to help shift your perspective to change your life.

(3:19) The real life example of why we chose this topic to talk about today.
(22:30) the ultimate truth about tasks and disruptions in your day
(24:00) Creativity follows COMMITMENT

HOMEWORK

What are the 3 non Negotiables you need in your day?
What are the 3 things that are STOPPING you in your day?

You can never really get where you want if you never truly who you really are.

Is being okay really okay with you?
Who do really want to be?
What is stopping you?

We give our take and our tips on how to become YOURself more.

Documentary referenced; FAKE Famous

This Friday, Oct 15, 2021 we are wrapping up our Fall Back into Fitness Challenge (episode 22) one of our favorite topics always and naturally arise… "Life After the Challenge". Those that complete these types of Nutrition challenges see some incredible results, not only physically but mentally and emotionally. The common fear is that we will fall back into our old ways now! The structure, accountability, and the group will not be there when the challenge ends.....Or will it???

The BIG concerns we hear are, "How do I stay on a roll?" or "I'm afraid I will fall back into my old ways."What can I do?!?! Here are 5 steps, when followed, will help you not only survive and stay on track, but THRIVE!

In this episode we discussed...

(2:00) The definition of CPMFITness and the back story
(3:45) Effective Nutriton vs. the standards thoughts on dieting
(8:30) Do you always need a ‘GOAL’?
(9:30) STEP 1: Be a Role Model
(13:00) STEP 2; Education
(17:15) STEP 3; Associations
(26:15) STEP 4 & 5; Bring it Back to What You Know… and… Success Principles

(31:11) The LATEST SECRET to Staying on a Roll

Current Blog Post = https://cpmfitness.com/blog/four-steps-to-continue-thriving-after-a-fitness-or-nutrition-challenge/

Original Blog Post = https://cpmfitness.blogspot.com/2012/05/how-to-stay-on-roll.html

-Almost 50% Divorce Rate in America in 2020
-$397 Million on unused Gym Memberships
-55% Americans anticipate looking for a new job

Starting a workout program can be intimidating, nerve racking, and feel overwhelming at first.

Succeeding with that same workout program and turning it into a lifestyle can be even harder.

During our years as a coaches we've noticed that most people quit working out because they failed to understand and address the non-physical issues with being successful in making exercise a life long habit. It's usually not the exercising itself that makes them decide to quit it's the issues they don't address before they start.

But isn’t that true with all other priorities in our lives. Our marriage, our jobs/careers or other important commitments we set out to accomplish in our lives.

In this episode we discuss…

-Our definition of Failure vs. Quitting
-Losses are just simply Lessons
-How we breakdown making change from the inside to the outside
-It’s a lot harder to GET in shape then it is

If you are ALL or Nothing find out if you are an Abstainer or Moderator. Accept who you are and OWN it! Find out what, how and why in this episode.

(3:00) Story of the All or Nothing Topic

(9:02) How to change how you think and your perspective on priorities. #mentalThermostat

(16:35) Abstainers vs. Moderators

(24:05) Is All or Nothing a bad thing?

You know what fall brings at CPM — another nutrition challenge!

Each year, our nutrition challenge is a member favorite that helps everyone get back in track after a busy summer of travel and — let’s face it — probably a lot of hot dogs and ice cream. 😉

We've titled this challenge, FALL back INTO FITNESS. Think of this challenge that can help two types of people;

Those that try to out exercise poor dietary habits
Or those that aren't on a consistent exercise routine.

What is the The BIG 5?

Participants will aim to hit five different daily goals for five weeks. You’ll earn one point for each goal you hit, with a possible maximum of five points daily.

Protein, 45-minute Outdoor Walk, No Alcohol, Gallon of Water, CPM Compliant Meal.

To join us and/or learn more about our challenge go to = https://cpmfitness.com/blog/fall-into-fitness-nutrition-challenge-begins-september-10/

It is not daily increase but daily decrease. Hack away the unessential."

Bruce Lee said that, and it's brilliant.

(4:02) Annie’s definition of Stress Mgmt

(8:05) Chris’s take on Stress Mgmt

(13:20) The Tools to Combat Stress

(18:01) Train your Brain and your Body

(22:22) How exercise ACTUALLY makes you happy

Bad = Do you have any regrets in your life?

Better = What would you do different (knowing what you know now)?

(2:55) The horrible question that bothers Chris.

(5:30) Annie and Chris answer the question

(8:20) Why the question works so well.

(11:30) Where the show topic idea came from

(16:00) Flipping the Question into the pretend future self

We all have the solutions to our own problems inside of us. With this question you can begin to shift your perspective and thoughts around the problem to start to uncover the answer(s).

Your Wants, Things Change, You Sacrifice, Both of you Win!

(0:00) Comeback Talk and getting the listeners updated with our 2 year hiatus.

(5:32) Backstory with the topic of this episode.

(11:35) When Compromise Works Well

(20:39) When Compromise Doesn’t Work

(23:30) How Do you Compromise

(28:26) Wrapping Up the Topic

How to Find Compromise

PLAN; If you are serious about something you have a Plan for it.
PIVOT; Be Flexible with your Time, Goal, Wants) being willing and able to change in the moment
COMMIT; 100% is 50/50. 50% doing it no matter what. 50% being flexible, shifting and pivot so you can keep moving forward no matter what.
WORK TOGETHER; The power is with your team. Use both persons strength and you have no weakness.
SACRIFICE; It’s really not a bad thing. It is really more of an investment in you and each other so BOTH can win.

Everyone has a story... On this episode Annie interviews Chris.

How did you choose your career path …

How do you handle being a dad, running your own gym business, maintaining a healthy nutritious diet, and workout plan?

What am I happy about in my life right now?

How do you stay balanced in life …

What motivates you or how do you continue to find new motivation?

What am I excited about in my life right now?

What am I enjoying most in my life right now?

People don't decide their future. They decide their habits. And it's their habits that decide their future.

Lets chat about everything habits (daily/weekly/monthly/annually)

From the good to the bad what are some habits you need to make and break.

Where is your present self leading you into the future. Is the past affecting your present?

Join us in this topic!

When you Fail in Life do you actually Succeed?

Is Failure really a bad thing?

Ways to Manage Failure (in the moment)
Make it Public to create some accountability
Change your view of failure.
The “It Doesn’t Matter” mentality vs* The “It Matters if It Happens”

If we were dictionary.com what is Chris’s definition and Annie’s definition of “Failure”

Men are from Mars and Women are from Venus. Well are men (like Chris) procrastinate better than women (like Annie) prepare?

Can procrastinate sometimes help?

Can you be over prepared to the point it can hurt you?

Annie and Chris discuss these and more relevant topics on this subject.

Enjoy the conversation.

Setbacks and struggles are part of any achievement. We all have more mentally then we think we do (especially in the moment).

We heard about this 40% rule in how when we think we are done we actually have 40% more to give or effort available.

Here is a our fresh perspective on the topic and how we individually adopt this concept and how we apply it to all priorities in our life.

Dream
Reflect on past goals
Put it out there
Work it backwards

Multiple goals (five different weight on each)

Really important goals push “fake” goals off the plate

BAMS
-Annie 3 goals
-Chris's definition of BAMS

Sabotage (guilt, shame and copy catting)

It's important that others know your BAMS

mrCPM walks you through our process of how an individual can get started on their FIT for Life path.

Change can be hard, overwhelming, intimidating—we all know that. It can also lead us to become the exact people we want to be when we do it right.

The key to enduring and even creating the right kind of change is what leads us. By focusing on the why instead of the how we can take on bigger, badder goals that lead to big change.

Exciting announcement that you have to hear!

We can apply the whyvs. how to all of the 5 Fs and replace "How am I ever going to tackle this?" with "Why am I making this change?"

One strategy we've used is dream boards. We're visual people so seeing what the result will look like helps adjust our perspective, motivate our actions and create gratitude for the journey. Effective dream boards aren't just pretty pictures; they have to have due dates and focus.

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Just remember, tomorrow you can be better version of you if you're not satisfied by changing what you are doing. But today you are perfect.

First Impressions

We attended a seminar by Silvie Di Giusto hosted by FiveFour and her message was all about first impressions, stereotypes, and how to use them to your advantage. 7 seconds is all it takes for someone to make a first impression on us. Even if we're wrong, that first impression sticks!

We've been thinking about how people make first impressions on us. Our brains are wired to judge people based on that initial interaction, but if we're aware of what's happening, we might avoid making an inaccurate, negative judgement.

The gym is a place where first impressions are huge! People on average drive around a new gym 10 times before walking in the door. Once comfortable inside, we find that the gym is a great place to bond with people.

How to make impressions positive:

Be authentic
Play to your strengths
Accept the things you can't change (being unique is great)
Acknowledge your initial judgement of someone but leave room to be wrong!

During this episode we also rewind to our first impressions of each other (and the power of orange shorts). And we were pretty spot-on.

First Impressions

We attended a seminar by Silvie Di Giusto hosted by FiveFour and her message was all about first impressions, stereotypes, and how to use them to your advantage. 7 seconds is all it takes for someone to make a first impression on us. Even if we're wrong, that first impression sticks!

We've been thinking about how people make first impressions on us. Our brains are wired to judge people based on that initial interaction, but if we're aware of what's happening, we might avoid making an inaccurate, negative judgement.

The gym is a place where first impressions are huge! People on average drive around a new gym 10 times before walking in the door. Once comfortable inside, we find that the gym is a great place to bond with people.

How to make impressions positive:

Be authentic
Play to your strengths
Accept the things you can't change (being unique is great)
Acknowledge your initial judgement of someone but leave room to be wrong!

During this episode we also rewind to our first impressions of each other (and the power of orange shorts). And we were pretty spot-on.

SelfCare is #TrendingNow. And we love it.

30-day challenges, cleanses, finance boot camps, etc. are "microwave," short-term solutions. They're quick but can lead to failure, burnout and might not get you to your goals. Self-care, on the other hand, can lead you to gradual, long-term change for your fitness, relationships, or finance (and even fun!).

Before you start to make a change and invest in your own self-care, you have to ask: who are you doing it for? Here's what we know:

Doing something to make other people happy won't get you far
Doing something for yourself is rewarding, more likely to be successful, more sustainable, and something you can be proud of

When we have taken care of ourselves, that's when we become better people. Being selfish can actually help us become more selfless. Take it day by day and you'll get there.

Until we see you again, take care!

What's the X-factor in a successful marriage? For achieving your fitness or financial goals? Or even securing your faith? FUN.

Normal is boring. Weird is fun.

Boredom can be the enemy here, and we've got some tools to fight it:

Avoid monotony by spicing up your routine
Stay focused, get into flow and accomplish those goals
Practice paying attention, work on your attention fitness
Live in the moment, be aware of your emotional awareness
Find freedom!

So how do we build that X-factor, fun?

Create themes and traditions to help build excitement
Make it a game
Change your routine
Keep an open mind
Find fun friends
Think like an adult, act like a kid
Come to the gym!

What is "it" that you want? "It" probably has nothing to do with it because we all want some of the same basic things: to bond, to be proud of ourselves, and to feel passion for life. As humans, we may care too much what people think and we may be inherently lazy, but that shouldn't stop us from finding success in our fitness or relationships. Instead, we can use this knowledge to overcome, to develop discipline, and to focus on what really matters.

Our financial planning inspired this topic of commitment and clear goals.

Most people say things like, "I want to be healthy," "I want to make a lot of money," or "I want a happy marriage." It sounds great, but if we can't identify why we want these things or if we can't create a specific way to visualize what it looks like to accomplish these things, we will never get there.

This episode is for anyone who is tackling a goal and doesn't know how to get there!

It's 2018. Everyone is talking about goals.

Goals are here to help us be better than ourselves right now. We all want to grow; goals are here to help us get there in every aspect of life. BUT. We have to commit. We have to break out of our comfort zone. Some people have different approaches, but having an attainable, measurable, write-downable goal can give you the first step and the commitment you need.

Here's how:

Look at the last year, what did you achieve?
Find a template (We use this: https://darrenhardy.com/engage/lybye/)
Keep it simple**
Keep it to 3 goals: 1 that's achievable, 1 that's a reach, and 1 that's a mountain
Choose goals in different categories: fitness, finances, or family

Okay, but how do you really achieve a goal?

Write it down and remind yourself of your commitment
Forgive yourself, if you make a mistake, you have the chance to get back to it tomorrow
Stay accountable, get someone else involved with your goals: your spouse, a friend, social media

Go get your goals, friends!

Step inside our marriage meeting (yes, we do those). What—and who—are we taking for granted? And how do we recognize the things people do for us? Welcome back to MarriageFit! We hope you'll stick around.

Business isn't the only thing you should approach with measurable goals, timely check-ins and strategy. Fitness, relationships, even fun can benefit from treating it like a business. We've got some tips on how to make it happen.

We get it, your workouts are stale, you're bored or you're just not sure how to shake it up. It happens to so many of our clients on their fitness journeys, but it can happen in other parts of life too—including marriage. So how do you get out of a rut? Enjoy MarriageFit episode 3 where we talk about life priorities.

MarriageFit is back! Episode 2 is all about quitters—and how not to become one. Quitting is easy. We see it all the time in our fitness business, and all too often in relationships.We're Chris and Annie Mello, enjoy our podcast. We talk about life priorities, sharing our experiences, and hopefully relate to you about very real challenges in life.

MarriageFit is here! We're talking about life priorities, sharing our experiences, and hopefully relating to you about some of the very real challenges in life. We're Chris and Annie Mello, enjoy our podcast.