CPMFitness

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.

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.” _______________________________________________________________________________________________________

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. 1. 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. 2. 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. 3. 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. 4. 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. 5. 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. 6. 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! _______________________________________________________________________________________________________

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!

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.

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 ✌

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. 2. 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. 3. 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. 4. 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. 5. 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 ✌

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: 1. What Makes Cardio Effective The importance of heart rate zones, intensity, and duration. How rowing helps you achieve fat-burning, endurance, and mobility goals. 2. 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.  3. 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. 4. Rowing Tips for Success Key techniques to improve your form and avoid injury. Simple ways to stay motivated and measure your progress.    5. 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 ✌

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: 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. Prioritizing Strength Training: Muscle burns calories even at rest! Discover how to make strength training your fat-burning ally. Incorporating HIIT Workouts: Get your heart rate up with high-intensity intervals and enjoy the calorie burn even after you're done. 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. Getting Enough Rest & Managing Stress: Quality sleep and lower stress are essential for balancing hormones and avoiding fat storage. 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 ✌

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 ✌

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. 1. 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. 2. 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. 3. 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. 4. 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. 5. 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. 6. 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. 7. 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. 8. 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. 9. 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. 10. 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. 11. 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. 12. 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. 13. 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. 14. 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 ✌

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 ✌

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 -

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:   1. (9:35) Hydrate Before You Caffeinate Staying hydrated becomes your priority even before that morning coffee kick.   2. (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!   3. (16:25) Trade Your Night Light for Blackout Curtains Prioritizing sleep quality means upgrading your sleeping environment for maximum recovery.   4. (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.   5. (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.   6. (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.   7. (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.   8. (28:38) The Gym Replaces the Bar for "Happy Hour" Socializing with friends after work now revolves around a sweat session instead of drinks.   9. (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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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 ✌

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!    Topics Mentioned: DISC Episode 33 All or Nothing Episode 23 Jerry Seinfeld Productivity Hack: Blog | Video    *********************************     Peace ✌

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 ✌