The Real Reason you have not achieved your fitness goal!

If you not yet achieved the body of your dreams, the reason is simple, you have not yet pushed through “THE DIP”! Now this can have one of two meanings:

  1. You are currently in the dip and it is only a matter of time before you push through and become a sexy beast. Or,
  2. Every time you find yourself in the DIP, you QUIT!!!

If you have been working out consistently for at least 3-to-6 month you are most likely in a dip. The dip as you will soon learn is a necessary part of the process. So don’t worry how you ended up in the dip and instead ask yourself,

“Am I going to rise-up and push through the dip, or am I going to quit and (once again) fade into the background of life? 

Unfortunately way too many people give up once the going gets tough…

Thomas Edison quote, The Dip

Here’s the all too common scenario —You decide that today is the first day of the rest of your life! You’re going to stop making excuses and you’re finally going to get in shape. So you do your research and find a great gym with amazing trainers and finally begin this journey of self-improvement. At first, it’s way better than expected, you are having FUN, meeting lots of amazing people, and for the first time in a long time you are making PROGRESS! But then, out of nowhere, a big dose of reality punches you in the face, suddenly ending this fitness honeymoon causing you to tumble down into the DIP!

What is THE DIP?

The dip is the universal truth that nothing in this world worth having comes easy. The dip comes in many forms such as injuries, kidsmoney, an unpredictable schedule, or perceived lack of time. While those obstacles maybe obvious one of the most underrated is the lack of ambition for doing more than the just the bare minimum. Fitness is about self discovery and mastery of the physical world and the dip requires you to do more than just show up to the gym. 

The dip, Fitness, Kettlebells

The dip is the part of the journey where you transition from a beginner to a master. This transition requires you to get a deeper understanding of your path. This could mean improvement of your technique, balance, rhythm, timing, coordination, flexibility, body awareness, strength, or work capacity. The problem here is that the improvement of these aspects is HARD, it takes a lot of time and effort. However, they aspects won’t fix themselves so you must make a concentrated effort to improve or you will never progress. Sadly, for many people the decision to quit and find a new gym and a new trainer looks like a better option then battling these obstacles. 

There is good news, the DIP is what makes your accomplishment special. As the old saying goes; if it was easy everybody would do it, so the dip acts like a filter that weeds out all the pretenders, naysayers and wannabes. So the next time you find yourself at the bottom of a DIP, realize that the only path to success is through the dip, not around it. Quitting, joining a new gym, or looking for another trainer is not going to solve the issue. The “issue” lies within… So “bite down on your mouth piece and start swinging” because getting through the dip will be one of the biggest fights of your life. However if you emerge victorious you will be forever changed!!!

This blog was inspired by the book THE DIP  by Seth Godin which I highly recommend you read!

Results: 30-day Bulletproof Coffee Experiment

The results of the Bulletproof coffee experiment are in and over all they are positive. There were a few people who weren’t able to stay consistent however those that did hang in there, all managed to see a reduction in overall bodyfat. You can see the results below:
Garett's Bulletproof coffee experiment
In addition to the fat loss many of the participants also experienced:
  • A reduction in sweet tooth
  • A loss of hunger (being hangry)
  • A reduction in snacking
  • Increased energy
  • Increased focus


Bulletproof coffee seems to be a simple and effective way to reap the benefits of intermitted fasting while providing many other benefits. In fact, I list bulletproof coffee as one of my top 7 “life hacks“. So if you are looking for an delicious way to improve your eating habits I recommend giving bulletproof coffee a chance!

Seven “Life Hacks” to help you optimize your life

What does it mean to live an optimal lifestyle?

Optimal Lifestyle

It’s living a life of strength and health, both physically and mentally, while trying to remove as much stress and negative emotions as possible. While that definition may sound simple, actually achieving optimization is extremely HARD! That’s because life is well – it’s HARD! We have bills to pay, mouths to feed, bosses to please, and yet we still need to find time for own personal development. So yes, it can be HARD, to find the time for everything especially for ourself…

But luckily for you, I have been pursuing this optimal lifestyle for several years and as a result I have made some discoveries that have had a huge impact in my overall health, strength and happiness. Because these discoveries or “life hacks” worked so well for me, there is a high probability that they will work just as well for you!

So, without any further ad0… These “life hacks” are:

1. Kettlebells

2016 has become the “YEAR OF THE KETTLEBELL”!…

Garett Renon kettlebell motivation

This year, I have completed two high-level kettlebell certifications, StrongFirst (SFG) and Strength Matters (SMK). This means that the majority of my strength training over the past 8-months has been strictly kettlebells. The result? I have never felt stronger! But it is more than just an improvement in overall strength, I now also have better range-of-motion, increased balance, increased body awareness, improved cardio, a stronger mind and I have become harder to kill! It’s true! I completed SEALFIT’s 20x challenge despite having done little-to-none of their recommended training. How is this possible? Well in the Hardstyle-kettlebell world this is known as the “What the Hell” effect.

The “What the Hell” effect, is when someone does mainly kettlebell training but has significant improvements in non-related kettlebell activities. Sure these are antidotal stories but they are all over the place. For example many people have done nothing but kettlebell swings and turkish getups and increased their max deadlift, did their first pull-up, and even improved their time 5k running time, and the list goes on and on…

So if you are looking for the ultimate workout, it’s hard to find something better than kettlebells!

How to start:

Kettlebells are a great way to exercise and extremely safe provided you learn how to do the movements properly. So find the nearest certified SFG or SMK trainer to learn the basics. Then once you learn the basics it will be only a matter of time before you experience your own “what the hell” effect!

2. Bulletproof Coffee

Butter in your coffee

Out of all the “hacks” that are listed in this blog post, bulletproof coffee is not only the most delicious it might also be the most beneficial. Bulletproof coffee allows you to receive all the benefits of fasting (intermitted fasting) while providing you energy and most importantly keeping you satiated.

I am not going to go into any real detail about the science behind fasting, so if you want to know more please read this and this. If you don’t care about the science all you need to know is this — drinking bulletproof coffee allows you to easily fast for 16-to-18 hrs everyday. Why is this important? Because while you are fasting, you are burning FAT!!!

Benefits of drinking Bulletproof Coffee

  1. The fat from the butter satisfies your hunger, while allowing for proper hormonal functions. Not to mention that the fat allows for a slower absorption of the caffeine from the coffee which prevents the coffee “jitters” and gives you more consistent energy through out the day.
  2. MCT oil – This oil converts to Ketones which is an energy source preferred by the brain. The result? More mental clarity and another source of energy.
  3. Caffeine – No explanation needed, we all love caffeine and we all know the benefits…
  4. It is delicious!!!

How to start:

Brew your favorite cup of coffee, add some butter (1 to 2 table spoons), add some MCT oil (1 to 2 table spoons), blend until frothy, then enjoy!

For more information:

3. Grounding (or Earthing)

Earthing, grounding

Have you ever noticed that anytime you walk barefoot through the sand or grass you seem to immediately feel better both physically and even emotionally? Well this is because walking on the ground barefoot is actually really good for you, it’s called grounding (or earthing)…

This is a controversial subject but the truth is we have lost contact with the earth. Think about it – We live in cities, walking on concrete or carpet (and many other types of flooring) most of the time, usually wearing rubber soled shoes, so it should come as no surprise that our feet (or skin) rarely makes direct contact with the ground.

The idea behind grounding is we, just like our electronics, need a “ground” to release excess energy. Like I mentioned, this subject has many skeptics but the truth is, walking on the earth barefoot makes you feel better almost immediately. And if you don’t believe me, go try it!

How to start:

Find a patch of grass (or sand, or dirt), take off your shoes and just walk around for 10-mins!

4. Audio books (or podcasts) on double speed

Audio books on double speed. Speed reading

Do you want to get smart? Then listen to audio books. Do you want to get smarter faster? Then listen to audio books on double speed!

In a world of information ignorance is a choice

We are surrounded by a wealth of knowledge, but we often fail to pick up a book because it is hard to find the time to sit still and read. The solution to this problem is the audio book! Audio books are amazing because they allow you to learn while doing mundane tasks such as commuting back and forth to work, cleaning the house, doing yard work, waiting in line at the DMV or running on the treadmill.

For an audio book all you need is your phone, which I am guessing never leaves your side and a pair of earbuds. Suddenly some of the most boring tasks, become opportunities to learn. And it gets better! Most audio books are recorded with the speaker speaking really slow. This means that you can easily understand the book on double speed. So now you can listen to an 8-hour book in just 4-hours. And it gets better still! If you really enjoy the book, listen to it twice on double speed. So in the time it would take you to listen to in once on normal speed you can listen to the book twice, giving you an even greater understanding of the material!

5. Meditation/Breathing/Cold Water Therapy

wim hof method.

I put these 3 in the same category because they complement each other very well and produce similar results. The results are: Mindfulness (increases focus), reduced stress, improved sleep, improved immune function, improved happiness, mental clarity, improved body awareness, greater connection of your mind and body, improved circulation and expanded consciousness.

Meditation – The goal of meditation is to focus on nothing! That’s right! And it is much harder than you think. But the more you do it the better you feel because you are giving your mind a chance to clam down.

Tools to help you with meditation:

  • Muse – I have used this device for about 1.5 years and I absolutely love it! It give you real time feedback on your meditation! This feedback allows you to make corrections immediately which means you get better at meditating very quickly!
  • Binaural beats – Are an audio “biohack” that help your change the frequency of your brain waves. For example, the best mediations happen when your brain is operating at the frequency of 3Hz-to-8Hz which is also known as the Theta State. Binaural beats produce a frequency (there are many different frequencies to choose from) which helps your brain arrive at at its desired state. The app I use can be found here. I also just discovered some amazing Binaural audio tracks created by Aubrey Marcus and Cory Allen which also include a couple of guided meditations, and these can be found here.
  • Headspace – This is an app for your phone that provide lots of guided meditations. While I personally have not tried this app yet, the reviews are outstanding. There is a free 10-day trial. I am starting my trial ASAP!

Deep Breathing Exercises –  Improves circulation of oxygen throughout the body which increases overall energy and mental clarity. It also helps release endorphins, decrease stress, improves sleep. Helps improve focus, and increases brain function.

Cold Water Therapy – Improves circulation, improves immune system, improves sleep, improves cold tolerance, and most importantly it makes you tougher!

Tools to help you with Breathing and Cold Water Therapy:

Wim Hof Method – I did this about 5-months ago and it has changed my life! I was never able to deal with cold water, now I search it out…First watch this:

If you find what Wim did interesting, I highly recommend you check out his website and join his 10-week challenge. It will be the best $200 you have ever spent!

6. Book – You are the Placebo

You are the Placebo

This is by far the most influential book I have ever read! Unfortunately there is no audio version, however you can get a ebook which means you can read it ASAP. You can find the book here.

7. Composting

Compost. Garett;s life hacks

I have just recently started composting and let me tell you, it’s fascinating! You take most of your food waste – egg shells, vegetable scraps, yard scraps, coffee grinds, and even certain paper products, put it in a container, mix it up and before you know it, you have this amazing nutrient rich soil! It is like watching the circle of life happen before your eyes. What starts out as “dead waste” soon becomes thriving with life. The best part, is I use the compost to provide nutrients to my yard, which I then practice grounding on. I am not sure if there is any scientific proof to this practice but it sure seems that they healthy your yard, the healthy you become!

How to start:

Get yourself a composting tumbler and begin! It’s that simple. The tumbler I use is this one.


These 7 “Life hacks” have played an enormous role in the quality of my life and the best part, they are relativity simple to-do and fairly inexpensive. So I highly encourage you to give this “hacks” an honest try. However I understand there is a chance these hacks won’t work as well for you as they did for me and that is OK, we are all very different. But before you make that decision I encourage you to try for at least 30-days before giving-up.  If these hack do work for you let me know, I would love to hear your story. Now go get started!!!


I Suffer From Fitness Onism

Have you ever had the realization that you just can’t do it all?

The world is a HUGE place filled with LOTS of people you will never meet, cultures you will never understand, romances that will never happen, languages you will never speak, Countries you will never visit, jobs you will never have, books you will never read, musical instruments you will never learn, and hobbies you will never master (and the list goes on and on and on).

Healthy Life Experiment

Over the years I have also made this realization about the fitness world. I am interested in Kickboxing, Kettlebells, Bodyweight Plyometrics, Jiu-Jitsu, Power Lifting, Olympic Lifting, Yoga, Animal Flow, Parkour, Triathlons, Gymnastics, MovNat and Bodybuilding. If you just took one of those “systems” listed above it could take several years going 5 times a week just to, have a decent understanding let alone make any significant progress.

So how then do I get really good at all these things? The truth is I probably can’t especially once you consider that I also have two business to run, a new puppy to attend to, blogs to write, family commitments, a social life, and many other non-fitness related hobbies that I am also interested in learning about. I am not of fan of using the word IMPOSSIBLE but sadly, it is impossible to do everything (at least in this lifetime)…

It turns out I am not the only one that feels this way, in fact there is even a word to describe this feeling. The word is ONISM.

Onism – n. the awareness of how little of the world you’ll experience. 

There is even an amazing video about this “feeling”. Check it out (it is less than 3-mins long)


My favorite line from this video is:

“All the billions of doors you had to close in order to take a single step forward”.

So what does this all mean?

Is Onism a good thing or a bad thing? Is this knowledge supposed to depress us or make us feel better? Most people might find the idea of Onism depressing, but I think it is quite the opposite. The knowledge that we can’t do it all gives us a reason to “slow down” and focus on the moment. Remember we can only inhabit one body in just one place at one time. So instead of always worrying or wondering if the grass is greener somewhere else, just focus on making your current “patch of grass” greener. Lastly,  it is a great reminder to focus on the little things opposed to overwhelming our lives with the uncontrollable.


How to use Onism to improve your life.

The solution is actually quite simple, but just because it is simple does not mean it will be easy.

The solution in 3 steps:

  1. Discover what makes you happy – This is critical!
  2. Trim the Fat – In other words remove all the non-essential out of your life. A Great Book Title “The Dip” by Seth Godin talks about how quitting can actually be a good thing. Now this is not an excuse to quit everything, instead, this book challenges you to analyze why you are doing what it is you are doing. If you can’t find any good reasons why you are doing this particular thing maybe you should quit. Because once you remove the non-essential from your life, you immediately free-up more time for the things that you are passionate about!
  3. Do the things that make you happy as much as possible! – A wise man once said; “It should either make you money or it should make you happy“.

onism blog, fitness


Onism teaches us that; in order to be truly happy we need to live in the moment and focus on the now! More specifically, we need to be aware of how we are spending our time. Our time should be spent (as much as possible) focusing only on the things we truly love while simultaneously removing the things we are less passionate about. If we are successful in doing this, we will have more time to spend doing the things we love. But please understand that by opening a particular “door” that makes you happy, you are also closing a billion other doors, but that’s OK! Because a successful life is not about concerning ourself with all the things we are missing out on (FOMO) it’s about focusing on what makes us happy NOW!

The best day of the week to workout!

It was a random Saturday morning during the summer of 2010 that completely changed my life for the better! On this particular morning I decided to do something that I refused to do for many years, which was get up early and go to the gym. I have always been consistent in the gym (during the work week) but I rarely worked out on the weekends with the exception of participating in sporting events. The reason? The weekend was my time off and more importantly, it was my time to sleep-in!!!

CKO Kickboxing Seattle Motivation

So what changed?

I had recently fell in love with Kickboxing however I had a hard time fitting the classes into my already jam packed schedule. Then, the night before (Friday), my plans fell through, which meant I actually got to bed at a decent time. Suddenly I found myself wide awake at 7am on a Saturday morning feeling well rested and eager to take on the day. I checked the Kickboxing schedule and saw there was an 8am class. So after a quick mental battle between going back to bed or getting up, I decided I was going to do something different. I got up and went to my first early Saturday Morning workout and my life was never the same again!

CKO Kickboxing Shoreline Washington

Why was this particular Saturday morning workout life changing?

A typical Saturday morning for me usually consisted of sleeping-in anywhere between 8:30am and 10:00am depending on what I did the night before. Then once I got up, I would just “lounge around” the house doing a whole lot of nothing and it would usually be sometime after-noon (1 or 2 pm) before I did anything remotely productive. However on the Saturday of my early morning workout, I worked out, made breakfast, and cleaned the entire house all before 11am. Not only did I get way more done, I had a ton more energy. The entire day was amazing, I felt as if I had just unplugged from the Matrix and finally saw the world as it was supposed to be, I felt ALIVE, instead of feeling lazy and lethargic like I did most Saturdays.

Unfortunately, a lot of people still hold on to the “Saturday and Sunday are my time to sleep-in” mindset and because of this, they are extremely hesitant to workout on their “days off”. And this is a damn shame! Because an early morning workout on your day off just might be the most important workout of your week!

Anthony Robbins Quote, CKO Kickboxing

Reasons why (early morning) weekend workouts are life changing:

  • Wakes you up! – The hardest part about an early morning workout is getting your ass out of bed. But once your workout is complete, you feel absolutely amazing. Not to mention you will have tons of more energy, which allows you to make the most of your day off instead of waisting yet another weekend “lounging around”.
  • Reduces stress – Sure, all workouts reduce stress, but this is not just any day, this is your day off! So working out first thing in your morning is a great way to shake off the stress of the work week and to also free up your mind to enjoy your weekend!
  • Forces you to make smarter choices the night before – This is like killing 2-birds with one stone. If you commit to an early morning workout, you might think twice about mindlessly staying up late or having a few too many drinks.
  • You have the time – Most people are extremely busy during the weekend however you can usually find time for yourself in the morning before the rest of your family gets up!



I am challenging you to complete just 4 workouts over the next 30-days. That’s it just 4!

How it works:

On either Saturday or Sunday you need to complete your workout before noon. Post your workout on Facebook and use the hashtags #GarettRenonTraining and #WeekendWarrior.

2.0 Next level fitness, bootcamp Shoreline WA

What if you can’t get to a gym?

If you can’t get to a gym you can read this (for some ideas) or go for a 20-min jog around the neighborhood and then set a timer for 20-mins and do As Many Round As Possible of:

  • 10 pushups
  • 10 Squats
  • 20 jumping jacks
  • 20 mountain climbers
  • 20 walking lunges


Complete 4 early morning weekend workouts over the next 30-days. After the 30-days you can thank me for changing your life😉

CKO Kickboxing Seattle Washington




How to get the most out of a CKO Kickboxing Class (Hitting the bag)

During a typical CKO Kickboxing class you can expect to hit the bag hundreds if not thousands of times over the course of the hour. So it should only make since that in order to get the most out of class you need to understand how to properly hit the bag. But before you can hit the bag you have to ask yourself, “are all bags created equal”? The short answer is NO…

CKO Kickboxing Seattle. Real people

Choosing a bag

When you walk into a CKO you will find that some bags are dragging on the ground while others are actually hanging.

So whats better dragging or hanging?

Well the political answer is that depends on your personal preference. However, the professionals use a “hanging bag” because the “natural” movement of the bag provides for a more realistic feel which allows the puncher to better work on his/her timing, rhythm, and control.

CKO Seattle, How to hit a CKO heavy bag

While timing and rhythm are very important (maybe a future blog post) I want to talk more about control. When a new person hits a hanging bag for the first time they might find themselves having a hard time controlling the bag. Even though our heavy bags are heavy (weighing in at 125-lbs) if they are hanging they are very easy to move. In fact on occasion we have kids classes and these kids can easily get the bag moving with minimal effort…

CKO Kickboxing Seattle David Vitale

So if a child can easily move a hanging heavy bag with just a few punches and kicks you can start to understand where the control aspect comes into play. Below is a short 10sec video of World Middle Weight Champion Canelo Alvarez throwing some hooks on a heavy bag. If you know nothing about Canelo just know this, he is considered to be one of the hardest pound for pound punchers in all of boxing. This means he can punch harder the you, me, and all the kids that have ever taken our class.

Check out the video before reading on…

Hopefully you noticed two things from the video:

  1. He is punching the bag extremely hard
  2. The bag is barely moving.

The bag is barely moving because he is snapping his punches. In other words he is hitting the bag like a “whip”, minimizing the amount of time he is actually in contact with the bag.

The big take away:

If you find yourself on a hanging heavy bag and you notice the bag swinging wildly after just a few punches then you are “pushing” your punches. So instead of “pushing” your punches take a lesson from Canelo and snap your punches. I like to imagine that the bag is extremely hot (well over 1000-degree) because the bag is so “hot” I need  minimize the amount of time my fist is in contact with the bag.

Once you start to become successful at snapping your punches you will start to notice two benefits immediately:

  1. Your punches are much harder and faster – Which makes you feel like a badass
  2. Your class enjoyment go up because well you feel like a badass

This is perfect because punching the bag harder and more class enjoyment are two key ingredients to helping you reach your fitness goals!!!

Give it a try, and if you still need help snapping your punches we offer one-on-one focus mitt sessions.

Charmaine Strom CKO Seattle

30-day Bulletproof Coffee Experiment

Are you ready to try the most delicious experiment ever? Not only is this experiment delicious, it is easy to do, and the results can be life changing…

Coffee, challenge, fat loss

Why should you try this experiment?

There are many reasons why you should try this experiment but we are only going to focus on one:

Fat loss

It all comes down to fat loss…

Every aesthetic fitness goal from losing 30-lbs, to chasing that elusive 6-pack, to wanting to look hot for your wedding (or recent divorce), it all comes down to fat loss!

It’s true! You will be more likely to achieve your desired results if you just focused on fat loss instead of; the numbers on the scale, or the amount of calories consumed (or burned), or staying in the “orange zone”, or counting steps. This is because “weight loss” means almost nothing if your body fat percentage does not change.

For example –  Losing 10-lbs while maintaining 35% body fat does very little for you health and even your appearance. However a 5% to 10% decrease in body fat while maintaining your current weight will not only make you much healthier but you will look a whole lot better naked!

That’s what this experiment is designed to do, teach your body to become a fat burning machine in just 30-days!


By drinking “butter coffee” for breakfast!!!

Bulletproof coffee challenge

“Butter Coffee” It’s whats for Breakfast

Yes it true, you will be drinking coffee mixed with butter and MCT oil for breakfast and this coffee concoction will allow you to receive all the benefits of fasting (intermitted fasting) while providing you energy and most importantly keeping you satiated.

I am not going to go into any real detail about the science behind fasting, so if you want to know more please read this and this. If you don’t care about the science all you need to know is this — drinking bulletproof coffee allows you to easily fast for 16-to-18 hrs everyday. Why is this important? Because while you are fasting, you are burning FAT!!!

Benefits of drinking Bulletproof Coffee

  1. The fat from the butter satisfies your hunger, while allowing for proper hormonal functions. Not to mention that the fat allows for a slower absorption of the caffeine from the coffee which prevents the coffee “jitters” and gives you more consistent energy through out the day.
  2. MCT oil – This oil converts to Ketones which is an energy source preferred by the brain. The result? More mental clarity and another source of energy.
  3. Caffeine – No explanation need, we all love caffeine and we all know the benefits…
  4. It is delicious!!!

Rules of experiment (In order)

  1. Consume Bulletproof coffee every morning
  2. Fast for a minimum of 16-hrs every day (30-days)
    • Only “food” allowed during the fast is butter coffee
  3. Take bodyfat measurement before (and after) you start the experiment. If you are in the Seattle area you can take your bodyfat measurement at 2.0 Next Level Fitness.
  4. Keep carbs under 100-grams everyday
  5. All carbs must be consumed after a workout or as late as possible in the day
  6. No Sugar or sugar substitutes
  7. Must do 5-workouts a week
  8. Optional but recommended for best results – No alcohol
  9. Optional but recommended for best results – At least 1-workout a week must be done in a fasted state. This means a morning workout before you eat and food.

Example – Typical day(s) during the experiment

Day 1

  • 6:30 am – Drink Bulletproof coffee
  • 11:00 am – Lunch
  • 2:00 pm – Snack (optional)
  • 5:00 pm – Workout
  • 7:00 pm – Dinner

Day x (morning “fasted” workout)

  • 6:30 am – Drink Bulletproof coffee
  • 9:00 am – Workout
  • 11:00 am – Lunch
  • 2:00 pm – Snack (optional)
  • 7:00 pm – Dinner

Experiment Summary

  • Day 0: Take bodyfat measurement
  • Day 1 – Drink bulletproof coffee first thing in the morning and then proceed to eat lunch and dinner when hungry
  • Days 2-30: Fast for a minimum of 16-hrs, keep carbs below 100-grams, and workout a minimum of 5-days a week
  • Day 31: Measure bodyfat

Frequently Asked Questions

  1. Do I really have to put butter in my coffee? YES!
  2. How does it taste? Like a warm hug
  3. Do I have to use the Bulletproof coffee beans? No. The Bulletproof coffee beans are very tasty and high quality but any quality coffee will do.
  4. Can I use Coconut oil instead of MCT oil? No. While coconut oil is healthy and does contains MCTs the amount of MCTs in coconut oil is not enough to see the benefits we are looking for.
  5. What type of butter should I use? Kerry Gold or any pastured raised (high quality) butter
  6. How do I make bulletproof coffee? Go here
  7. Where can I get the Bulletproof beans or MCT oil? We sell it at CKO Kickboxing Seattle and 2.0 Next Level Fitness, or you can purchase online at
  8. Is XCT oil the same as MCT oil? Yes!
  9. What is the difference between XCT oil and Brain Octane? While both are great, the Brain Octane is just higher quality. 

A Few More Details

To signup –  Email me at with “BP Coffee, I’m in” in the subject line. From there- you will receive an invite into a private facebook group. We will use the group to ask questions, provide tips, and check-in with each other.

Thank you in advance for participating. I look forward to seeing your results!