The Baby Saga Continues...

"In case you didn't notice, some things have been changing around the CFP gym! We've made it through the holidays, we are getting started on a new awesome ONLINE nutrition coaching program via Precision Nutrition and we are having a baby GIRL! We celebrated our healthy 20 week ultrasound with breakfast with my parents and an evening at Pacific City!"

Nutrition, Fitness

On Motivation

I want to be the change you want to see.
I want to be real. 
I want to appear human, because I am. 
I want to be approachable. 
I want to be a positive example. 
I want to be a beacon of hope for those who are in pain, that great healing can take place over many days, months, and years.
I want to be a source of knowledge, motivation and encouragement.
I want to be consistent. 
I want to appear vulnerable and imperfect, because I am.
I want to be someone you can count on when you're in a pinch.
I want to be your friend, your peer, and your coach.
I want you to know how much I care about you, your progress, and also your struggles.

Fitness, Nutrition

Don't Do It For Looks, Do It For A Better Life

If you want motivation, like, true honest motivation, do it because you want to live a meaningful, quality, long-lasting and full life, free of the disease and pain so many others around us suffer from.

Nutrition, Fitness

Hacking Your Sleep: How to Lose that Spare Tire, Without Changing Your Diet (Part 1)

Unfortunately, diet is only part of the answer to the problem. The way I see it, there are five qualities that should be addressed prior to even worrying about tweaking your diet. They are sleep quality and quantityhydration, exercise type, duration, and frequency, stress management, and mindset. In this article, we will cover how to optimize your sleep for losing body fat and gaining lean muscle mass.

Nutrition, Fitness

"I'm Working Out and Eating Healthy, Why Can't I Lose My Belly?" -The Best Fitness Stuff To Check Out When You Should Be Working...Week of Oct. 17-21

I am fortunate to be at a point in my life where I have figured out how often, how hard, and how long I need to exercise for in order to support body fat loss/lean muscle gain, while still getting stronger (and it's less than you might think).

I'm also fortunate to have figured out how often I need to eat, how much I need to eat, and what I need to eat in order to support my goals of having a strong and lean physique. 

It took me a while to get here, though, and with a lot of trial and error. I had to sift through nutrition theory, find what worked for me, and discard what didn't (and I am far from being done, I'm a work in progress, just like you). 

Here's the bottom line, and it's about to get real here...

Fitness, Nutrition, Best Fitness Stuff

"How to Progress Yourself to Your First Pull Up"-The Best Fitness Stuff to Check Out When You Should Be Working...Week of Sept. 26

Welcome to the second of a weekly series of posts where Megan and I will share with you some of the best stuff we think you should read and listen to, as a way to enhance your knowledge of general health, nutrition, movement, strength training, and mindset

Fitness, Best Fitness Stuff

"Give the Squeaky Wheel Some Grease" -The Best Fitness Stuff to Check Out When You Should Be Working...Week of Sept. 18

Welcome to the first round of a new weekly series of posts where Megan and I will share with you some of the best stuff we think you should read and listen to, as a way to enhance your knowledge of general health, nutrition, movement, strength training, and mindset. 


4 Reasons Why Consistency in Training is the Most Important Driver of Long Term Results (and how to make sure you stay consistent!)

But there was a time around 2005 when I swore off the weight room. It wasn't because I didn't enjoy the feeling of working hard, but it was because I never felt like my efforts got me anywhere! My problem was not a lack of effort, direction, or clear cut goal, it was down to a lack of consistency. Some weeks I strength trained 4 times, others 2, some not at all. This was my downfall, and ultimately why the gym had failed in providing the results I wanted...until now!


Member Success Story: Alex K.

"People have asked me about my secret to success.  I like to answer that question with a simple word: grit.  It’s not a word that gets used much, but I feel like it fits perfectly.  I had to change the way that I was eating and also increase the amount of exercise that I do.  It wasn’t something that happened overnight; it took grit.  At times, it was a grind.  Other times, it was a blast.  After a while, it starts becoming second nature – a way of life.  Was it easy getting to this point? No.  Was it worth it? Absolutely." -Alex K.


It takes a VILLAGE!

When we say "it takes a village" and when we tell you "we're in this together" we hope you know we mean every word. If we've learned anything since opening this small business, it all comes down to the people, the relationships and ensuring that each member feels heard, seen and understood. Every. Single. Time. 

Fitness, Business

CFP Takes on NYC!

I was given the grace to start where I was at, not where a coach or trainer said I should and certainly not where my ego THOUGHT I should be able to start...but instead where my body was ready to start. My legs were stronger, my arms and my core were “less strong.” This gave me a chance to excel in areas I could and grow stronger in places that needed more time. The GRACE and the FREEDOM that this training gave me changed my life! (tears again!!)

Fitness, Business

New Beginnings & Going in Head First!

Since Bret started Constant Forward Progress we've been figuring out this little thing called "owning a small business." Little did we know that our small business would continue to fill our hearts & minds constantly. It is what pushes us, drives us and moves us to be better people, more knowledgeable coaches and more savvy business owners. We are thrilled, excited, scared & so ready for this next step for Constant Forward Progress! We can't wait to see what else life has to offer us during this next season of life & so-called "work." 

Fitness, Business

Dealing with Disappointment

Sucking at something is the first step to being kinda good at something! If you know all the answers, you need to ask bigger questions...


Small Slices of Motivation

Being thankful for my active and capable body is great, and being able to run sprints with my husband/coach in the early wee hours of the morning isn’t all that bad either, most days anyways! But I find the most motivation in the small things, those results that no one else would notice or know but you. I’ll warn you, this is where it gets personal…


Take Time to Heal

So there you have it, nice and sweet and to the point. If you’re hurting, stop and take time to heal yourself. Let go of the pressures and the need to WIN. You’ll get there, but hopefully it won’t include putting yourself or your gifted body in a place of hurt or pain just to achieve those goals. 

“Take care of your body. It’s the only place you have to live.” --Jim Rohn


Goals & Struggles

As I’ve reflected on my personal goals from the past, I am reminded of the reasoning behind them. Goals are often set in order to promote and encourage yourself to get better, to keep going, to work hard and achieve them. Right? Well, what if you don’t achieve them? What if you fail to reach it? What if you struggle to keep your goals? THEN WHAT!?


Women & Weights

 I know now, as most of you do that strength training is the GREATEST skill you can develop in any effort to become strong and physically fit. My hope was, and still is, to be toned, to be able to lift whatever I want and to be able to carry myself with my head held high. I want to FEEL fit and BE strong so that other pieces of myself can shine more bright.


5 Reasons Strength Training is Critical for Older Populations

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”


5 Pounds a Month: The Key to Easy Strength Gains

I can tell you truthfully, for a person who strength has not come easily to, it is possible to become crazy strong at a rate of five pounds per month.  Look at training as a marathon versus a 100 meter race to the finish, results will come surprisingly easily.


Honeymoon Training Program

In approximately six hours as of this writing, we will be on a plane headed for Jamaica! Wooooo hooooo! In honor of our week there, I'm uploading our training program for while we are away.