Time for a Change? Personal 30-day challenge

The definition of insanity is doing the same thing over again and expecting a different result. But, this is nothing new, I am sure you have heard this, hell, I am sure you have said this on occasion. However, this definition of insanity is not just a quote it is a law of the universe. It’s just like the law of gravity, what goes up, must come down, we can’t argue these statements, we know they are true. But in the fitness world people love to challenge these “truths” of the universe. Everyday thousands of gym go’ers try to disprove this definition of insanity. For them everyday is groundhog’s day, they do the same thing over and over and over again, hoping that, this time, their results will be different. Ironically, each and every time these same gym go’ers are seriously shocked at their lack of progress. This resistance to change is especially strong when it comes to nutrition.

Well it's Groundhog day...Again!

Well it’s Groundhog day, again… and I am still not giving up sugar!

Twice a year we do a 10-week challenge at my gym. This 10-week challenge is more than a “challenge”, it is a lifestyle transformation program, and by far the hardest part for most of the challengers, is changing their relationship with food. Why is this so hard? Because they have to kick their sugar addiction, and increase their saturated fat intake. Yes, you read that right, increase their saturated fat intake. So, if the though of that makes you want to load up another insulin shot or choke down another statin, you can easily sympathize with why this maybe a hard change for the 10 week challengers.


But just because it is hard, does not mean it is impossible. So I will ask you just like I have asked the 10 week challengers. Are you happy with the condition of  your health (What about over the last few/several years)? Do you feel healthy? What about your weight, would you feel confident telling someone how much you weigh? What about the zombie apocalypse are you ready? Would you be impressed with yourself? If not, then why are you afraid to make a change? WHY?! What you did before has clearly not worked so why, oh why, would you continue to eat the same way? Remember the definition of insanity?!?!?


But I really don’t want to hear your answer to any of those questions, I just want to see action. So if you are not happy with your health I want to challenged you, just like I challenged the 10-week challengers. I challenge you to change the way you eat for 30 days! I challenge you to get out of your comfort zone and CHANGE up your old habits! I challenge you because it is 100% possible to become healthier, lose excess body fat, and have more energy but you have to be willing to change!

Remember these words:

If you want change in your life, you have to make changes in your life.

How to eat? Start here!





Get to Know a Member (Colin and Kelly)

What does it mean to love someone? Does it mean caring for them? Does it means wanting to help them become a better person? Does it means wanting to share many of your life experiences with that person? I sure think it does. In fact I believe that true love is so special and so powerful that it makes me wonder, is it really possible to love someone, without loving yourself? If caring means taking care of someone, if it means being there for them with you are most needed, it makes me wonder if it is possible to care for someone if you are not able to care for yourself. Maybe that’s why the stewardess tells you to put your mask on first before helping others because if you can’t breath, you won’t live long, and if you don’t live long you will be of help to no one, you will not be around to provide care. With that being said it is no surprise that being healthy is a big part of a happy relationship. In fact, it has even been said that couple’s that sweat together, stay together.

Proving this point is the very happy “CKO couple”  of Colin and Kelly Edmonds. Colin and Kelly have been members at CKO Seattle for over 1-year. They both have been consistent members of the Got to Get Hot, To Be Hot Club, which means, health is a big priority in their lives. They both want to be healthy to not only take care of each other they want to be healthy to take care of their kids, they want to be around as long as possible to share those special moments.

Here is Get to Know a Member – -Colin and Kelly  

Happy couple

Happy couple

Besides being a CKO Superhero, what is your day job?

Colin: I am a Design Engineer who designs Airplane Tooling for Boeing and other plane and helicopter manufacturers. Although my brain is in constant motion at work, the rest of me mainly sits at a computer.  I do break up my sedentary day with a 10:00 and 2:00 walk.



Kelly:  I am mom to a 5 and 3 year old! And I work part time at UW medical center as a Recreation Therapist.

Kelly Edmonds

Kelly – Always working hard

Do you have any hobbies?

Both of us are avid skiers who have taught and raced competitively.  Kelly still competes at an amateur level and has a big snowboarding race on the horizon at Mount Baker (which she won).  She last competed in the Banked Slalom two years ago and placed 4th in her division.  She hopes that her recent devotion to CKO will improve her rankings in this event this year.

In addition to Skiing and snowboarding, we love Playing with our kids, golf, softball, being outside, the beach, the mountains, and playing games.

How did you first learn of CKO?  

Kelly tried CKO on a whim as the facility is in close proximity to our house.  After she told me how great CKO is, I had to try. We have been members ever since.  It doesn’t take much to fall in love with CKO. The positivity and the speed at which the class goes by make it the best fitness option we have found.

What are some of your fitness goals? 

Our main fitness goal is to stay fit in order to keep up with our 3 and 5 year old.  Although we live a healthy lifestyle, the incredible energy of children can wear out even the most active adult.  Beyond that, to be strong, competitive athletes, avoid injury, build more muscle, feel good and happy.

What is your favorite aspect of CKO?   

CKO exudes positivity. You see this positivity in the staff; in the students; on the walls of the club; even in the bathroom (well, on the bathroom wall). Just showing up makes us feel great only surpassed by how good we feel when we complete a class.

Colin and Kelly after joining CKO ;)

Colin and Kelly after joining CKO 😉

What motivates you to walk through that door day after day and continue to push yourself? 

What we have found is that when you commit to something in your schedule and just treat it as something that will happen, not something that should happen; it happens. You don’t wake up every morning saying “I wonder if I should go to work today?” No, you get out of bed and go to work.  We think that exercise should be no different.  Kelly has the harder task though because she has to get out of bed at 5:30 A.M.

Couples that workout together, stay together

Invest wisely


What’s one thing you still find yourself struggling with?  

Colin: I have a nagging left shoulder injury that aches occasionally.  If I really push myself in a class my rotator cuff on my left shoulder will start to ache.

Kelly: Knowing if I’m pushing myself as hard as I could be

Ya’ll Must’ve Forgot!

Have you forgot that we, humans, are the undisputed Champions of the animal kingdom?

I think you might have! Ya’ll must’ve forgot that we started out as simple primates, running and hiding from every predator to now, world domination! Ya’ll must’ve forgot that we have the blood of our warrior ancestors coursing through our veins! That we started out as an underdog, and now we are an undefeated champion. We have gone from living in the trees to building castles. We were once extremely vulnerable to nature now we control it, moving rivers and mountains to build cites. We even break the laws of nature (gravity) not only going to the moon but dominating that shit, USA, USA!

I declare this moon as part of Amerika!

I declare this moon part of Amerika!

We (humans) didn’t become champions by default, we busted our asses. We are definitely not the strongest or even the fastest but our drive, our passion to be the best, our desire to never be satisfied, has allowed us to work harder, push farther and out last any other animal on this planet.  Our ancestors where like Iron Mike in his prime, a young, up and coming fighter, that had that “it” factor, who had the eye of the tiger, who had the overwhelming focus to be the best in the world! Our ancestors just like Iron Mike devastated their opponents not only winning, but dominating! But sadly like many other champions before us, we are starting to believe our own hype, we have slowly forgotten where we came from, we are slowly forgetting about how hard we had to work to get to where we are, and we are now becoming soft, we are now becoming slow and we are now becoming weak.

At one time the most feared man on the planet!

At one time the most feared man on the planet!

Do you remember Rocky III? Warning spoiler alert (on a 30 year old movie lol)… Rocky was the champ then got soft and lost his edge. His opponents were hand picked, he believed he was stronger and faster than he really was. Then Mr. T comes along a beats Rocky to a pulp and literately scares his trainer to death (RIP Mickey). What happened? Rocky lost that eye of the tiger. He forgot where he came from. He let the money, the fame, the comfortable lifestyle go to his head and as a result Rocky became a washed up version of the champion he once was. So in order to avenge his trainer and his loss, he had to go back to his roots. He had to go back to where it all began, he had to got back to the inner city, back to a gym full of hungry/angry fighters!

He had to go back to where it all started. He had to get that eye of the tiger back!

He had to go back to where it all started. He had to get that eye of the tiger back!

Just like Rocky, we humans are becoming a soft, out of shape, and overweight version of our former selves. We were once warriors, we once dominated all challengers. We started at the bottom with absolutely nothing and climbed our way to the top, but now we have seem to have lost that warrior spirit. We now get too hot to continue after a just few minutes of exercise in a temperature controlled room. We can barely walk up a hill without needing to catch our breath. We can’t climb a tree or even pull ourselves up over a wall.  Hell, even doing more than 3-hours of physical activity a week has become nearly impossible for many people. I don’t know about you but I sure as hell am not proud of what we have become physically. We should be embarrassed! We are better then this! Let me ask you…


This is what we are becoming!


As a species (humans), are you satisfied with what you have become? Are you satisfied being a fumbling, stumbling, out of shape former champion?  If not, good, you should never be satisfied! So I challenge you to go back to your own “inner city” gym. I challenge you to find your own inner warrior. I challenge you to find your own inner bad ass! We did not climb to the top of the food chain by accident. It is not too late, you can still regain your passion to be the best, you can still regain that eye of the tiger.

We (humans) have all the tools but we can’t forget that it takes hard work, we can’t forget that it takes blood, sweat and tears! We can’t forget that it won’t happen overnight, in fact it may take many years. We can’t forget that there is no magic pill and that we will have to pay our dues!

I am willing to pay my dues to be strong physically. I don’t know about you but I am not satisfied with being average. I am a champion, inside me lives a warrior, I am going to let that warrior out, I am going to not only survive but I am going to thrive!

Like Roy Jones said, Ya’ll must’ve forgot! We still have that champion inside us!  Enjoy 😉


CKO Success Story (Kelly Edmonds)

Is it possible to make that “first impression”, with a second chance? Have you ever had that vital first “impression” go wrong, but deep down inside you knew you were much better, much stronger, more experienced, and/or more capable than the final score showed?

Maybe you were just having an “off day”, or maybe you underestimated your competition? Either way, that was not how it was supposed to go down. You proclaim, “Give me another chance! I will prove to you, that the disappointing first impression was a fluke, I will prove to everyone that I am in fact, the real deal!”

But getting that second chance is only half the story. It’s what happens during that second chance, when the story actually becomes interesting. See, if you “win” your re-match you get to prove all those doubters/haters wrong.  However, if you “lose” (again) you have to face the fact that you have been outworked and outclassed on both occasions!


The result of your re-match all depends on if you captured the moment, it all depends on if you are willing to seize the opportunity and proclaim, “This time, I will not fail!”. If you want to win your “re-match” you must be prepared to focus more, work harder, and train longer than you did for your first match. The last time you had this opportunity you lost because you were not prepared, so don’t make the same mistake twice. Prepare, work hard and take back what’s yours!!

Well CKO member Kelly Edmonds not only got that second chance she did exactly that. She did work harder, train smarter and she went out and got the result that she knew she was capable of the whole time. Kelly, got a second chance to race in a prestigious snowboard slalom. She stepped up her training, stepped up her game, stepped up her focus, and pushed herself way past her previous limitations. Kelly unleashed her inner badass and unleashed her inner athlete and not only won but dominated that RACE!

Kelly is a reliable at the 6am class.

Check out those guns! Kelly putting in work!

Read more about Kelly’s story below:

Written by Colin Edmonds:

In November, 2011, my wife, Kelly, entered a lottery which randomly selected 85 applicants out of hundreds of hopefuls for a chance to compete in the legendary Banked Slalom at the Mount Baker ski area.  She was ecstatic to receive an entry acceptance and race with some of the top riders in the sport.

Kelly trained for the race and competed in February, 2012. Although she qualified for the finals in the first two days of racing, she finished in last place in the final heat, losing out to the first place finisher by five seconds.  In order to race in a future event, she would have to enter the lottery again and take her chances. Kelly vowed that if she were lucky enough to be selected a second time, she would train much harder and all but guaranteed a top 3 finish.


Well in late 2013, Kelly got her chance, her lottery application was selected a second time.  Kelly realized, partly because of her first experience, that she would face a mental and physical challenge. She started training immediately, focusing first on improving her physical strength and conditioning.  She consistently attended the 6 am CKO class, added some evening classes as well as personal training sessions with Jessica.  She pushed herself in class, hitting the bag harder and faster.  As the race approached and she was feeling more confident about her physical conditioning, she began to work as well on the mental game.  During class, she would focus inward, repeating positive phrases said by the instructor.  While in the plank position, she focused on her goal.  It became obvious to me that these positive mental exercises translated into Kelly being a more positive, more confident, and happier person.


Be happy, But never be Satisfied

Two years after her first race, Kelly competed again in the Banked Slalom, this time as a very different racer.  In a sport where the difference between first and second place can be measured in hundredths of a second, Kelly improved her time by eight full seconds. She won first place, finishing three second ahead of the second place finisher.  Kelly did not just win the race, she dominated it.

Kelly Gold

Taking home the gold!

In winning the race by such a wide margin, Kelly demonstrated that focus and hard work is the key to success. Kelly brings this determination to everything she does.  Although it was Kelly who put in the hard work, CKO was instrumental in her success. CKO was with Kelly every step of the way. As a proud husband I would like to personally thank CKO Seattle for being with my wife on this journey and giving her the strength and confidence to achieve her goal. 

Muscle Building Meatloaf!

Guarenteed to feed those hungry muscles

Guaranteed to feed those hungry muscles

Meatloaf without bread? Is that possible? Yes it is! We don’t need an unnecessary filler like bread crumbs or old stale bread for our meatloaf, just throw in a few extra eggs (helps hold it together) and BAM! Extra protein, it just got REAL!

What about ketchup? Again we are not 5, we are grown folk, we don’t put ketchup on our ketchup, instead we use pureed roasted red peppers, no added sugar and taste even better!


  • 5-lbs of grass-fed ground beef
  • 5-eggs
  • Coconut oil
  • 1-onion, quartered
  • 2, 12-oz jars of roasted red peppers (drained)
  • 4 tablespoons of finely chopped parsley
  • Optional – 3 carrots
  • Optional (but delicious) – 2-cup of raw milk Parmesan cheese (Trader Joes)


  1. Preheat the oven to 375 degrees .
  2. Using a food processor add the onion and carrots (optional) and finely chop.
  3. In a medium skillet, heat the coconut oil over medium heat. Add the onions and cook, stirring, until soft, about 5 minutes. Remove from the heat and let cool.
  4. Puree the roasted peppers in the food processor; set aside about 1 cup

    Puree in a blender or food processor

    Puree in a blender or food processor

  5. Add the remaining roasted pepper puree along with the cooked onion and carrots, 1 ½ -cup of Parmesan, the parsley, 5 eggs, Salt and Pepper. Then add the ground beef to the bowl and mix well. It is easiest to mix by hand. Warning – it can be cold on your hands, so you need to be strong 😉
  6. Transfer the meat mixture to a large casserole pan or to two smaller loaf pans; spread the reserved roasted pepper puree on top. Bake for 1-hr, sprinkle with the remaining ½ cup of Parmesan on top and bake for 5 minutes more. Let stand for 10 minutes before slicing.

The best part is this recipe will produce lots of left overs for the week!

Here is a video we made of this recipe:

1200 Calories

This is a great post all women should read!


I don’t know why “1200” managed to be the magic number of calories women should consume if they want to lose weight.

I don’t even know how I know of this number. Only that I know it, and my friends know it, and my mom knows it. Somehow, somewhere along the road, I was taught that if I want to have a flat stomach and tight tushy, I need to limit my calories to 1200 a day and do cardio. I don’t know how it got in to all of our collective brains, but somehow it did (if any ladies remember how or when they first heard the 1200-calorie rule-of-thumb for losing weight, please let me know via comment box).

What I do know is that 1200 is the general number of calories health professionals say women cannot drop below without suffering negative health consequences.

Interesting, isn’t it? 1200 calories. The…

View original post 2,040 more words

You might be a Fitness “Groupon groupie” and not even know it!

Are you scared to “commit“? Do you love to, try “new things”? Or maybe you just like “mixing-up” your fitness routine because either; a)  you want to “confuse” your muscles or b) prevent boredom.

Does this sound familiar? If it does, I am afraid, you might be a “Groupon groupie”.  Now, before you get too worried, I still need some more information before I can be totally sure.

I need to how you met your last gym? Did you meet him online? Did you meet him using a deep discount site?

I need to know what was it that attracted you to your last gym? Was it the size of the discount? Or maybe it wasn’t the size, but the amount of discounts you could purchase at one time?

We like you so much... BTW, when is your next groupon coming out?

We think you are so hot!… BTW, when is your next groupon coming out?

If this still sounds like you…I am going to need to know why you and your last gym or no longer seeing each other? Is it because after a few weeks or a even after few months, the fairy tail romance came to an abrupt end because you stopped receiving discounts and were suddenly asked to pay full price!?

Ok if this still sounds like you, I am going to have to get very personal, I need to know your number? How many gyms have you been with? Does your list of ex-gyms look like:

  • 3 days of rock climbing
  • 2 weeks of hot yoga
  • 1 month of “not hot” yoga
  • 10 zumba classes
  • 5 kickboxing classes
  • 2 weeks of bootcamp classes with Sargent Mike
  • 4 adult swim lessons

And that was just this year! Well you should be ashamed yourself, because you are a “groupon groupie”! 😉

After all we have been through, you want me to pay full price! I thought you loved me!

After all we have been through, you want me to pay full price! I thought you loved me!

If you are a “groupon groupie” it is OK, we can still turn this ship around, because knowing is half the battle.

Wait why is being a fitness “groupon groupie” a bad thing? I thought variety is the spice of life? Well it can be, but it is also said that,

“The jack of all trades is the Master of none”

and there are 3 major reasons why being a groupon groupie will prevent you from reaching your full potential.

  1. You are just getting an introduction – You need to understand the purpose of a Groupon and/or a Living Social is to get a whole lot of people to try a product or service at a really deep discount in hopes of repeat business! But please understand that 10 yoga classes and 5 bootcamp classes will not get you ready for your wedding! 5 bootcamp classes is just a taste, a tiny sample, a small glimpse into a new world, it is not a complete fitness program!

    Trying a Trapeze class for the first time! Which ironically I bought on Groupon.

  2. You will make very little if any progress – Remember you are getting just getting a taste, most of your time and energy is used learning. You must crawl before you walk, and must walk before you run, but once you know how to run, the progress really takes off! Most people that use a Groupon never get out of the crawling stage and you can’t get very far crawling!
  3. You are putting a price on your own health – You won’t buy the cheapest phone, the cheapest car, stay at the cheapest hotel or even the drink cheapest alcohol but according to you, saving money on your gym membership is the only reason you are not homeless. It is never an issue about money, it is always an issue about priorities, what are yours? Read this and read this

There is nothing wrong with using online discount services, it can be a cool way to try new things but please don’t think that you found some fitness loophole. There is no such thing as buy 4-abs, get two free, in the world of fitness! You get what you pay for, discounted memberships will produce discounted results!

Work hard on a consistent basis!

Work hard on a consistent basis!