June, 2016, Meet Erika & Scott!

Meet Erika!

Erika practicing her pistol squat while doing Elaine's "little kicks" from Seinfeld. Yeah, we have fun.

Erika practicing her pistol squat while doing Elaine's "little kicks" from Seinfeld. Yeah, we have fun.

How long have you been strength training at CFP? Since April 2015!
What is your proudest accomplishment so far? Chin ups.
What are your current goal(s) you'd like to achieve in the next 3 months? More chin ups!
What is one goal you'd like to achieve over the next year? Get my back in shape for running.
What is your favorite cheat food, drink? Ice cream!
Most "love it or hate it" exercise? Push ups –hate them and I love them.
How many days per week do you strength train at CFP? Two.
What do you do for exercise outside of CFP, # times per week? Cycling, water-skiing, walking, hiking - something every day.
Which habits (pick 1 or 2) do you most attribute your continued success to? Making exercise a priority.
Favorite ability you’ve gained from your training? Being able to go on a long bike ride or hike and not be sore the next day!
More from Erika: I’m always telling people how great CFP is and got my neighbor Scott and my husband Ryan signed up too!

 

Meet Scott!

Scott was referred by Erika, and he's been a go-getter from the beginning! 

Scott was referred by Erika, and he's been a go-getter from the beginning! 

How long have you been strength training at CFP? 7 months, since November of 2015.
What is your proudest accomplishment so far? Doing the Single Leg Deadlift with kettle bells that are equal to my body weight.
What are your current goal(s) you'd like to achieve in the next 3 months? Work on increasing "pushing" power in my legs while maintaining muscle balance and increasing flexibility.
What is one goal you'd like to achieve over the next year? 1 arm pull ups.
What is your favorite cheat food, drink? Spicy margaritas!
Most "love it or hate it" exercise? Nordic Hamstring Curl, or as we jokingly call it "Little brown bear." This exercise is so hard, but so satisfying!
How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? Twice a week at CFP. During the winter I snow ski almost every weekend and during the spring/summer/fall I water ski a couple days a week, and try to cycle twice a week.
Which habits (pick 1 or 2) do you most attribute your continued success to? Committing to a long-term schedule and sticking to it, and looking forward to trying any new exercises Bret & Megan can come up with to throw at me!
Favorite ability you’ve gained from your training? Due to increased strength and proper training guidance, I was able to snow ski all season, and cycle so far this year, without the knee pain I had experienced over the previous season.
More from Scott: With Bret and Megan's guidance I've been able to safely get stronger and feel more energetic. I'm looking forward to all the new challenges they come up with for me!

May, 2016, Meet Sarah & Jack!

Meet Sarah!

Away from the gym, Sarah and her husband Bud are avid cyclists.

Away from the gym, Sarah and her husband Bud are avid cyclists.

How long have you been strength training at CFP?  Since the beginning...
What is your proudest accomplishment so far?  My only slightly jumped pull up on my 48th birthday.
What are your current goal(s) you'd like to achieve in the next 3 months? A full pull up.  
What is one goal you'd like to achieve over the next year?  10 full pull ups and therefore completing "the boy's century" at a B level of course.
What is your favorite cheat food, drink? Wine and Pizza.
Most "love it or hate it" exercise? Anything with over 30 repetitions.
How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? Two days a week at CFP. Anywhere from 1-4 days of cycling and the pull up/push up at home or a CFP workout on the road.
Which habits (pick 1 or 2) do you most attribute your continued success to?  I am ridiculously competitive once I get the right incentive - aka "the board" and "Strava".  Biking in general, I haven't met a hill I didn't want to climb, as well as having accountability to the CFP team.
Favorite ability you’ve gained from your training?  The pull up (should I repeat myself here...I love the pull up!)

Meet Jack!

Jack and his wife, on a recent trip! 

Jack and his wife, on a recent trip! 

How long have you been strength training at CFP?
I believe I have been working out at CFP for about 6 months.
What is your proudest accomplishment so far?
By far “head stands”.  I had never even tried to do one in my life and to accomplish it at 66 years old is pretty cool.  I was very nervous about even trying it at first.
What are your current goal(s) you'd like to achieve in the next 3 months?
Well,  if there is one thing I have learned in the past six months it is not to limit what might be possible if you showing up and work hard.  So with that said, I’m excited about losing a few more pounds, getting in better shape, and seeing what “might be possible." 
What is one goal you'd like to achieve over the next year?
Pick any reasonable hiking trail in the region and hike it with ease.
What is your favorite cheat food, drink?
Chicken nuggets and a glass of Pete’s Mountain Cab.
Most "love it or hate it" exercise?
Finally an easy question!  Love the windmill and really hate Bulgarian split squats.
How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week?
I have strength trained 3 times a week at CFP.  Outside of CFP, I enjoy walking the Oregon Golf Club when I play, walking the Willamette area, and recently we purchased a rowing machine for our home and I’m just getting into that.
Which habits (pick 1 or 2) do you most attribute your continued success to?
I think having the discipline to show up each day is important.  Not only at CFP but in life.   I’m a competitive person so I really enjoy the challenge of improving each week.  Last but not least I enjoy the company of everyone I work out with.  It is an amazing group!  We have a lot of fun. And last but not least I truly enjoy Bret as an trainer and mentor.  He is well beyond his years the way he manages each person’s program to fit their personality and ability levels
Favorite ability you’ve gained from your training?
The easy answer is being able to do a prolonged head stand in the middle of a room.  But beyond that, and more important to me, is the fact I feel so much better doing routine things during the day.  
More from Jack:
I would be remiss if I didn’t thank the people that I routinely  workout with.  They inspire me, encourage me, and make it fun.  You know who you are.  Thanks to each of  you! 

April, 2016, Meet Sam & Nan!

Meet Sam!

Sam originally had an injury to his knee, but has long since recovered and is now doing things beyond what he thought possible.

Sam originally had an injury to his knee, but has long since recovered and is now doing things beyond what he thought possible.

How long have you been strength training at CFP?  7 months.

What is your proudest accomplishment so far?  Holding a head stand for over a minute

What are your current goal(s) you'd like to achieve in the next 3 months?  Get on the Wall of Fame

What is one goal you'd like to achieve over the next year?  To be able to do a handstand push up against the wall.

What is your favorite junk food, drink?  Brownies & Sprite

Most "love it or hate it" exercise?  Leg Raises

How many days per week do you strength train at CFP? 2 days per week

What do you do for exercise outside of CFP, # times per week?  I play basketball 4 days per week.  Moving to baseball for spring.

Which habits (pick 1 or 2) do you most attribute your continued success to? Perseverance and being goal focused.

Favorite ability you’ve gained from your training at CFP?  Head stand again! 

"I really enjoy working out at CFP.  Bret is great interacting with me and letting me know when I am not doing an exercise correctly and how to do it right.  I also appreciate the others around me who encourage me and notice my strength increasing.  It’s a great atmosphere to be in."
-Sam

 

Meet Nan!

Nan has been one of CFP's greatest success stories. In 2013 she couldn't be on her knees without pain. Now she squats, lunges, crawls, pushes, and pulls with the best!

Nan has been one of CFP's greatest success stories. In 2013 she couldn't be on her knees without pain. Now she squats, lunges, crawls, pushes, and pulls with the best!

I have been strength training with Bret for 2 years this April. 

My proudest accomplishment is feeling so much stronger and more confident in doing things I hadn't done in a long time like getting down on the floor and up again. Now it is a piece of cake!!

I am looking forward to getting even stronger all the time! One goal I would like to achieve over the next year is being able to walk further without wearing out!

My favorite junk food is chips and my favorite drink is wine now and then!

My most love it exercise are the pull ups and hate it are single leg squats!

I train 2 days a week and outside of the gym I love to play golf and garden!

I attribute my continued success to Bret for his positive encouragement and my positive mindset telling myself I can do this!

My favorite ability I have gained from my workouts is non stop energy!!

Training with Bret is the best thing I have done for myself! After 2 major surgeries - knee replacement and back surgery 2 years ago I was a mess! Because of Bret's encouragement I am where I am today & can now keep up with my kids and feeling great!


 

February, 2016 Beryl & Neal

Our members of the month for February were chosen because of their consistency to exercise. Both Neal and Beryl exercise at least 3 days per week and push themselves to gain strength just by showing up, and not to mention working hard during their sessions! Both Neal and Beryl are long time clients of Bret's and have continued to show the determination of bettering themselves each and every day through their work outs and active lifestyles. It's with great pleasure that we'd like you all to get to know Neal & Beryl a little bit more. 

Meet Beryl!

How long have you been strength training at CFP? 3 years

What is your proudest accomplishment so far? I am in better physical condition.

What are your current goal(s) you'd like to achieve in the next 3 months? Better balance and improved strength.

What is one goal you'd like to achieve over the next year? Balance!

What is your favorite cheat food, drink? Cookies.

Most "love it or hate it" exercise? Ball Throwing (at the trampoline)

How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? 3 days, with yoga and walking in between days.

Which habits (pick 1 or 2) do you most attribute your continued success to? Consistency.

Favorite ability you’ve gained from your training? Stronger and more confidence.

Neal and Beryl have been with Bret since 2011, long before CFP existed. Beryl even adopted Bret and became his Oregon grandma!

Neal and Beryl have been with Bret since 2011, long before CFP existed. Beryl even adopted Bret and became his Oregon grandma!

 

Meet Neal!

How long have you been strength training at CFP? I began shortly after CFP began operating.

What is your proudest accomplishment so far? Improvements in balance, mobility, and flexibility.

What are your current goal(s) you'd like to achieve in the next 3 months? Resolve issues related to back problems.  Stabilize hips and shoulders.  Get back into some more aerobic activity.

What is one goal you'd like to achieve over the next year? Probably dealing with the back issue.

What is your favorite cheat food, drink? "Extra Toasty" Cheezits!  Crackers will be my downfall.

Most "love it or hate it" exercise? Push ups....or Knee Tucks.....the list goes on!

How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? 3 days a week.  Outside of CFP,  primarily walking and corrective exercises.

Which habits (pick 1 or 2) do you most attribute your continued success to? I capitalize on tending to be a creature of habit.  I give priority to the workout sessions and attend very regularly.

Favorite ability you’ve gained from your training? Being able to squat down to read the product labels on the lower shelves!

January, 2016 Larry & De Ann

 We wanted to take a minute and let you know a few reasons why we've selected Larry & De Ann as our members of the month! Larry and De Ann have both put in the effort and determination that has not only inspired the CFP team, but will hopefully continue to inspire other CFP members as well.
   During his time here at CFP Larry has increased his overall strength, and has improved his movement and flexibility as well. Larry is working out consistently every week, but he is not just exercising--he is leading as an example by regularly playing pickleball and swimming, each twice per week, putting the skills he has developed from training in to practice!
   In addition to Larry, De Ann has made great strides in both her commitment inside and outside of the gym, also playing pickleball multiple times per week. She's made great strides with her eating habits at home, too. De Ann has also successfully recovered from several long standing injuries, including reducing her visits to the chiropractor. She has also achieved great progress in her body composition! It's because of all these reasons, we've selected both Larry & De Ann as our members of the month!

 

  Meet De Ann!

De Ann uses her strength training to further her pickleball game! Staying strong, flexible, and stable has helped her to stay healthy and avoid injury when playing.

De Ann uses her strength training to further her pickleball game! Staying strong, flexible, and stable has helped her to stay healthy and avoid injury when playing.

How long have you been strength training at CFP? January 2015
What is your proudest accomplishment so far? I have two, a full push-up that is in correct form, without chicken arms. And my other is a double dead lift at 40kg.
What are your current goal(s) you'd like to achieve in the next 3 months? Tighter abs.
What is one goal you'd like to achieve over the next year? Pull up with my body weight.
What is your favorite cheat food, drink? Chocolate chip cookies and/or an order of french fries dipped in a vanilla shake.
Most "love it or hate it" exercise? Love it: Two arm dead lifts, Hate it: Hinged one legged open hip exercise while holding on for support, they suck.
How many days per week do you strength train at CFP? 3 times per week.
What do you do for exercise outside of CFP # times per week? I play pickle ball twice a week and/or ride a stationary bike.
Which habits (pick 1 or 2) do you most attribute your continued success to? Working out at lunch time.
Favorite ability you’ve gained from your training? Stability and mobility in my left leg after knee surgery.

 

  Meet Larry!  

Larry has become the biggest fan of pickleball since he and Bret and De Ann started playing in the summer of 2015. Strength training has been Larry's way of furthering his performance on the court.

Larry has become the biggest fan of pickleball since he and Bret and De Ann started playing in the summer of 2015. Strength training has been Larry's way of furthering his performance on the court.

How long have you been strength training at CFP? Since January
What is your proudest accomplishment so far? Just having stuck with it for an entire year.
What are your current goal(s) you'd like to achieve in the next 3 months? Undecided
What is one goal you'd like to achieve over the next year? I'd like to develop the ability to squat down and be  able to stay there and perform a chore.
What is your favorite cheat food, drink? Milkshake
Most "love it or hate it" exercise? Love it = Bottom up press, Hate it = Knee tucks
How many days per week do you strength train at CFP? 2 days per week
What do you do for exercise outside of CFP, # times per week? Swim three times per week, play pickle ball two to three times per week.
Which habits (pick 1 or 2) do you most attribute your continued success to? Being willing, consistent and gradually progressing.
Favorite ability you’ve gained from your training? The ability to bend over and pick something up off the floor without bracing against anything.

December, 2015 Alex & Gillian

Meet Alex!

Alex, before starting his training at CFP.

Alex, before starting his training at CFP.

Alex has lost over 30 pounds and is well on his way to achieving his goal of 50 pounds weight lost.

Alex has lost over 30 pounds and is well on his way to achieving his goal of 50 pounds weight lost.

We've chosen Alex because of his determination that has inspired the both of us. We are constantly reminded by Alex's work ethic that even our "newbies" can accomplish great things when they put their minds to it! Alex has shown us once again how exciting this process can truly be, and how much of a change it can provide in one's life! Here's a little bit more about Alex:

*How long have you been strength training at CFP?

I have trained with Bret and Megan for a little under 3 months.
*What is your proudest accomplishment so far?
There have been so many accomplishments while working with Bret, but my favorite is that I'm seeing and feeling the difference in my body. I'm able to feel these muscle groups we've been working on, and that's been rewarding all in its self.
*What are your current goal(s) you'd like to achieve in the next 3 months?
My primary goal is to meet my weight goal of 200 pounds. Only 12.6 more pounds to go!
*What is one goal you'd like to achieve over the next year?
I get amazed at all of the things that other people can do, from headstands to double single-legged dead lifts. I want to do those things too! Ultimately, I would like to achieve C rank (or better) on all of the Hall of Fame exercises by the end of next year.
*What is your favorite cheat food, drink?
My favorite cheat food is taking a banana, slathering crunchy peanut butter, dumping a mound of sweetened coconut, and topping them with a handful of dark chocolate chips.
*Most "love it or hate it" exercise?
I love the challenges that the ropes present.  At first, I approach them with a lot of confidence as if they were trivial, but by the end, I'm exhausted.  I tell the ropes that they've won this round, and I'll be back for more.  It's a fun cycle!
*How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week?
I strength train at CFP three times a week. For the remaining four days, I use Fitbit to challenge myself and my coworkers to be active by taking walks and going on runs. We frequently have competitions to see who can take the most steps in a day or over the weekend.
*Which habits do you most attribute your continued success to?
The biggest contributor is having fun while exercising. Bret and Megan make it really easy to have fun at CFP, while Fitbit has helped keep me active outside the strength training.
*Favorite ability you’ve gained from your training?
I've never been able to run without having pain in my shins, now I'm able to run for ten minutes without feeling any pain in my legs.
*Anything else you would like to include about yourself?
When I am not being active, I enjoy playing the piano, playing computer games, and spending time with my apartment buddies.  I have been playing the piano for a little over three years, and it is easily one of my favorite creative outlets. I also wanted to especially thank those who have helped me change my life from being unhealthily sedentary to eagerly active. Bret and a handful of others have been instrumental in this process!
 

Meet Gillian!

Gillian, demonstrating her 1/2 Pushup, one of her "love it or hate it" exercises.

Gillian, demonstrating her 1/2 Pushup, one of her "love it or hate it" exercises.

Gillian is an avid distance runner. She uses strength training to stay healthy and improve her performance on the street!

Gillian is an avid distance runner. She uses strength training to stay healthy and improve her performance on the street!

We've chosen Gillian as our female member of the month for many reasons. The first being her work ethic. She works hard, every single work out. Gillian is always open-minded to trying new things, even the oddest of exercises she gives it her best shot! Here at CFP we strive for constant forward progress, and Gillian has proven our philosophy to be true. She is consistent in showing up and continues to push herself as she gains more strength and more abilities every single session here at CFP. Here's a little bit more about Gillian:
*How long have you been strength training at CFP?
I started training in January 2015 when I found that my regular running and biking routines were getting stale and although I was not getting any worse, I was not improving and it was really hard to put forth the effort to stick with it.  Being someone who was used to primarily training alone,  I wasn't sure if I would like going through a routine with others, or going to a gym at all.   It really surprised me how CFP can be a place to look at the board and get in the zone to do your own thing, and a place to support and rely on the support of others.  Even on the worst days, Bret smiles you through it and puts your goals and progress in perspective. 
*What is your proudest accomplishment so far? 
Well, I am pretty proud that I can stand on my head without any assistance, but really my proudest moment is that I can actually do more than a few push ups- both knee and half ones.  I hate the lacrosse ball, but each time I touch my nose to it without cheating up it helps me know that I am making progress.  I am sure that Bret would have a good roll of funniest training videos if he took photos of my first attempts which really looked like staring at the floor and then doing the inch worm.
*What are your current goal(s) you'd like to achieve in the next 3 months?
I want to be able to crow stand without fearing falling on my face and I would love to master the single leg dead lift with some fluidity.  And, it will be a good day when I do not need a reminder to pack my shoulders and avoid hunching!
*What is one goal you'd like to achieve over the next year? 
Well of course I want to make it on the wall of fame!
*What is your favorite cheat food or drink? 
Coffee and a good carb, the perfect chocolate chip cookie maybe!
*Most "love it or hate it" exercise?  
Love it: I love the kettle bell swings when you get in the flow, I love the challenge of a personal record and looking at a weight that seems impossible and you clean it. I love the challenge of getting through a complex move like the Turkish get up- something that when Bret told you it was possible you just laughed and then it became possible with coaching, encouragement,  a little will power,  and maybe a little breathing thrown in there.  Currently I hate the challenge of the handstand and the crow stand- it's a head thing as much as it is a strength thing for me.  And the single leg dead lift still haunts me a little when it appears on the board.
*How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week?
I train 3 x per week at CFP.  On the side,   I bike commute as much as possible and am currently training for the Shamrock 1/2 marathon.  In addition to my training plans, I have lots of children in my life and a active dog who remind me not to sit still for too long.
*Which habits (pick 1 or 2) do you most attribute your continued success to? 
Get up and get going.  Train early and get it done before you talk yourself out of it. Every once in a while make sure to take stock of where you have been and where you are going.  One day at a time.
*Favorite ability you’ve gained from your training?
Well I have abs, not of steal,  but at least I know they are there.  And, I have accomplished goals I never knew were possible with weights I never thought I could lift.  As much as I love the pink bell I haven't had to use it in a while.
*Anything else you would like to include about yourself?
I like being more balanced in my approach to fitness- a little strength training, a little endurance training and some good warm up and stretching routines to rely on.  Most of all I like how Bret and Megan come alongside you to support your goals and push you when needed and encourage you to keep coming back.  It is the perfect mix of training and support for me. 

November, 2015 Rick & Leaha

CFP's Members of the Month

We want our community to grow together in strength. One way we are hoping to help you to grow and connect with other CFP members is by getting to know one another a little bit better! Every month we will interview our latest "Members of the Month" this month we are featuring Rick and to Leaha, two individuals who have epitomized consistency and hard work, both inside and outside the gym! 

Rick has been a huge success story. Calisthenics has helped to heal his back pain, restore confidence, and driven his strength to new heights.

Rick has been a huge success story. Calisthenics has helped to heal his back pain, restore confidence, and driven his strength to new heights.

Rick at  a running event, before his time at CFP.

Rick at  a running event, before his time at CFP.

Rick M.
     We've chosen Rick as our male member of the month because of his diligent work ethic. When he is in the gym has an attitude of a student and is always willing to learn new exercises. Rick is inspiring to other clients and strives to have the best form he can! Rick is not only encouraging as an athlete in the gym, but he is active outside of the gym as well. Here's a little bit more about Rick:
--How long have you been strength training at CFP? 10 months
--What is your proudest accomplishment so far? Losing 11lbs of body fat while gaining 6 pounds of muscle in a 6 week period.
--What are your current goal(s) you'd like to achieve in the next 3 months? Staying on track and not gaining fat through the holidays. Really want to start the new year improving from where I am at today.
--What is one goal you'd like to achieve over the next year? Would like to do a set of 5 full pull ups and a hand stand push up.
--What is your favorite cheat food, drink? I have two - Chocolate and Ice Cream. Can't get that afternoon chocolate or evening ice cream craving to go away. I guess I now have a bit of understanding what a smoker goes through trying to quit....
--Most "love it or hate it" exercise?  I really like a lot of the exercises we do. Probably my favorites are the complexes or the ending metabolic ropes or kettle bell swings. I get a good sweat and elevated heart rate on those.
--How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? I work out 2-3 times a week at CFP depending on if I'm traveling or not. I try to hit 2-3 times at home or other gym but don't always get that much done. I like to run, do complexes, bike or body weight exercises when I'm not at CFP.
--Which habits (pick 1 or 2) do you most attribute your continued success to? 1) Consistency in the strength training. I've trained for triathlon, marathon, did P90X and frankly never have seen the changes in body composition that I have seen working out at CFP. 2) With Bret's guidance, I've been able to eliminate most starchy carbs and dairy. Its been good because I have replaced them with a lot more protein and tons of veggies.
--Favorite ability you’ve gained from your training? I have significantly reduced my nagging back problems. That's huge as I'm a pretty active guy.
--Anything else you would like to include about yourselfIt's been a lot of fun working with Bret and Megan. They have created a great facility and experience of camaraderie and accountability among their clients. Bret has done a great job teaching the right mechanics which has given me a great deal of confidence as I have progressed. 

 

Leaha, pre-CFP. 

Leaha, pre-CFP. 

Leaha W.
     We've chosen Leaha as our female member of the month because she is a leader in inspiring other women to be strong and get fit, inside and outside of the gym. She works hard, has strong determination and we love how she pushes her own boundaries for gaining strength! Here's a little bit more about Leaha:
--How long have you been strength training at CFP? Nearly 2 years.
--What is your proudest accomplishment so far? Mass quantities of uneven push ups.
--What are your current goal(s) you'd like to achieve in the next 3 months? Master a pull up, accomplish first handstand push up.
--What is one goal you'd like to achieve over the next year? I want to progress through the body weight strength exercises and hopefully be ready at some point for one-arm work.  I’d like to begin to prepare to potentially participate in masters track when I turn 50.
--What is your favorite cheat food? Brownies
--Most "love it or hate it" exercise? I hate pull ups. They are killing me.
--How many days per week do you strength train at CFP? What do you do for exercise outside of CFP, # times per week? I strength train a minimum of 2-3 days/week at CFP. Outside of CFP, I occasionally run and play golf at least once/week
--Which habits (pick 1 or 2) do you most attribute your continued success to? Never giving up - even at things that I think I’m not good at, and working on my stretches and functional movements on off-training days.
--Favorite ability you’ve gained from your training? Turkish Get-ups. They are just flat awesome.
--Anything else you would like to include about yourself? I cook the meanest chicken enchiladas in town. Ask all the neighbor kids.

Leaha has been a huge blessing and motivator to all she comes across at CFP. She has made great strides in her movement quality and worked through some "stuff" in her back, hips and knees. Calisthenics has helped restore mobility and made those joints less creaky.

Leaha has been a huge blessing and motivator to all she comes across at CFP. She has made great strides in her movement quality and worked through some "stuff" in her back, hips and knees. Calisthenics has helped restore mobility and made those joints less creaky.