P-Diddy, Snoop Dogg, Semi-private Training, and Tent Cities (Episode 20)

Podcast Episode 20!



Are Puff Daddy and Snoop Dogg proof that we are living in the Matrix? In this episode Garett and Jessica discuss how P-Diddy changed the game when it comes to kettlebells. Then Garett Finds out an interesting fact that he uses as proof that we are living in a simulation because “you can’t make this stuff up”!

What’s the newest trend in the fitness world? The answer, small group training. Garett and Jessica discuss why semi-private training just maybe the best way to get in shape!

Lastly, tent cities, are they helping people or are they a burden to the surrounding areas? Garett and Jessica talk about a tent city that is ½ a mile away from their gym.

Check out this episode!


Get to know a 2.0 Member (Oscar Farfan)

Meet Oscar Farfan, a recent graduate of the 10-week challenge, and a CKO/2.0 superstar who has fallen in love with strength training. When Oscar joined 2.0 he was an established runner, having previously ran a couple of 1/2 marathons. In fact, at the beginning of the 10-week challenge (Feb 2015) Oscar ran a mile in just over 6-mins (6:14). Trust me, a 6-min mile is the real deal! Which means, Oscar was in great cardio shape when he joined our gyms. But, while his cardio was great, one area that could use improvement was his strength, before joining, Oscar was unable to do a single pull-up, fast forward 4-months later, he now cranks out 14 in a row!

Becoming an inspiration to many

Becoming an inspiration to many

This inability to do pull-ups can be common with runners because strength training is usually low on their fitness “totem pole”. This low priority of strength training stems from a fear of becoming too bulky. However, this fear of “bulking” does have some validly because added muscle mass can sometimes be a hinderance in longer bouts of cardio. The extra muscle not only increases your overall weight (weight is an endurance athletes worst nightmare) but those massive traps and pecs also require more energy to fuel. This is why most endurance don’t look like body builders. However, strength training is not body building (yes there is a difference) and many endurance athletes have in fact benefit greatly from strength training…

Oscar just so happens to have not only benefitted greatly from strength training he is really starting to flourish! In just 5-short months, Oscar has become one of the stronger guys in the gym cranking out 14 pull-ups in a row and squatting 245-lbs. But it gets better, he has even decreased his 1-mile time by 30-secs, running a mile is 5:46 (that’s fast)! I believe Oscar is making all this outstanding progress in the weight room because he has an amazing work ethic, a powerful drive to get better, and is also one of the most positive people I have ever met, seriously the guy always seems to be happy!

To learn more about Oscar read the interview below:


Besides being a member of 2.0, what is your day job? Financial Tech Analyst

Do you have any hobbies? Running, hiking, reading, and binge internet browsing

How did you first learn of 2.0? I noticed the gym during my drive to Central Market one day. Went in for more info, and the rest is history!

Getting stronger everyday!

Getting stronger everyday!

What is your favorite aspect of 2.0? Hands down the instructors and members. I love the drive that the instructors push for in class. It always helps me push a little harder and reach new limits. The instructor’s motivation is complemented by the member’s energy. It’s fun to exercise with the 2.0 family as the energy level in a class make for a fun, yet challenging experience.

Oscar is a proud member of the Dawn Patrol.  5am--Sleep is overrated

Oscar is a proud member of the Dawn Patrol. 5am–Sleep is overrated

What motivates you to walk through that door day after day and continue to push yourself? Results. CKO and 2.0 have been a key component in my fitness progress these past 6 months. I have gone from NOT able to do a single pull-up to maxing out at 14 pull-ups 4 months later, and lastly, a positive attitude. I am firm believer that our attitudes are essential in getting through anything in life, plus a positive take on life makes happy people!

What’s one thing you still find yourself struggling with? Nutrition. I made significant progress in this area (thanks to the 10-week Challenge and Garett’s solid nutrition knowledge), but I still have room for improvement. I am not huge sweets person, but enjoy my occasional chocolate and wine /beer. I’m learning to make healthier choices and trying to obtain a healthy balance.

Oscar during semi-private training

Oscar during semi-private training

If we do a follow up interview 1-year from now, what awesome accomplishment would we be celebrating? My induction to the 900lb club. My next fitness goal is to shift focus to strength training. I want to add muscle, but do it in a sustainable and realistic time period! Plus, I want to enjoy the milestones that will take me there along the way.

When you think of successful people who comes to mind, and why? People with positive attitudes. I recognize and value the power of a positive thinking. I feel this requires a great deal of effort and practice to get here. These people are always fun to be around and can provide very insightful views. All about the power of the mind.

What is one book or documentary that you have read that changed your life? The Little Prince. The book does a great job at characterizing the import things in life. At times, it’s easy to get lost in the day-to-day rush of life. It’s always good to be reminded of the important things in life.   


Where do you see yourself in 5-years? Continuing my fitness journey (one pull-up at a time!). I enjoy setting goals and make a plan of execution. Maybe in 5-years I’ll join the rest of the instructors in the 1000lb club. Additionally, I am interested in working with the Latin American business market. I see myself living abroad and exploring new hobbies.

Share any relevant information you’d like about yourself that other 2.0 team members might not know about you: I’m an avid traveler! One of my goals is to visit 30 countries by 30. I am 23 countries (4 continents) and can’t wait to explore more! Being part of CKO/2.0 has inspired me to incorporate fitness into my travel journeys. As I plan my next trip, I find myself asking “How can I make my trip more athletic?” (Garett’s quote).

A couple of days before this photo, Oscar could not do a single dip, now he can do 4.

A couple of days before this photo, Oscar could not do a single dip, now he can do 4.

Lastly, 2.0 has been instrumental in my fitness success. There were times when the instructors believed more in my potential than I did! Most recently, in the one-rep max week. I undersold myself in my max reps estimates due to fear and old habits of using the same weights. Garett and Erin helped me push my limits during the max rep testing, which has helped me set a new baseline for my strength goals. After a consistent 5 months at 2.0 and the extra push from 2.0 family, I am able to Bench 210lb, Squat 245lb, and Dead Lift 245lb! 

How strong are you? (Part 2)


In part 1, I talked about strength goals as a function of your body weight, which is commonly referred to as your strength to weight ratio. The strength to weight ratio is the purest test of strength because it is unique to you and your body. Despite what we all want to believe size really does matter which means bigger muscles can (usually) lift more weight. It is the same reason there are weight classes in many sports such as Boxing, MMA, Wrestling, Olympic Lifting and Powerlifting because the bigger you are usually means the stronger you are and weight classes help level the playing field.  Well the same is true for strength training, the strength to weight ratio also helps level the playing field. This means that one of your first goals in strength training should be to test your own strength to weight ratio. To help you see where you stack up amongst everyone else I have created three different levels shown in the table below.

But the goals don’t have to stop at just strength to weight ratio, when it comes to strength training the goals seem almost limitless. For example I have been training for the elusive 1000-lb club. As of June 15, 2015 I am 135-lbs away from reaching this goal! I will keep you posted on my progress.

What is the 1000-lb club? It is the combined total (1000-lbs or greater) of the 3 basic barbell lifts, the bench press, the back squat, and the deadlift. Many would argue that it is also the ultimate test of a man’s strength. Or as Chad Landers, CSCS, co-chair of USA Powerlifting in California says,

“The 1000-lb club is your ticket into the ‘Grown Man Strength’ club!”

In other words joining this elusive club gives you some serious street cred! In fact Hugh Jackman AKA Wolverine joined this club last month and it made national news.

Wolverine working to get into that 1000-lb club

Wolverine training to get into that 1000-lb club

How to you gain entry into the 1000-lb club? To gain entry means, you have to bench press, back squat and deadlift a combined total 1000-lbs or more, for example my personal goal is a 300-lb bench press, a 300-lb back squat, and a 400-lb deadlift. The last criteria is that all these lifts have to be done on the same day, within a 3-hr period.

Are you up for the challenge? I have created two levels for both men and women to aim for:

Combined total of Bench press, Back squat, and Deadlift within a 3-hr timeframe

Combined total of Bench Press, Back Squat, and Deadlift within a 3-hr timeframe

The challenge has been laid before you, please keep me informed on your progress here (helps us with our data collection) as I would love to recognizing you on this blog. Also if you are a member of our 2.0 Next Level Fitness in Seattle we will be recognizing you in person (details are still being worked out). Now let’s go lift some weights!

Johnny Law, Calcium, and Purchasing Life Experiences (Episode 19)


Should you be taking a calcium supplement? Well did you know that The United States has one of the highest rates of osteoporosis in the world, despite also having one of the highest calcium intakes? If you are concerned about bone health taking calcium should be the least of your worries. In this episode Garett and Jessica talk about how to achieve optimal bone health using diet and exercise. 

The conversation then takes a turn to talking about breaking our addiction to stuff. Garett and Jessica share personal stories about times they spent money on life changing experiences.

Then somehow they start talking about “Johnny Law”, asking if cops get a bad rap?



Check out this episode!

30-day Transformation (Lia Santini)

Why should you do a 30-day challenge? Because they work! But don’t take my word for it, just ask Lia Santini! Meet Lia Santini, a self-admitted snackaholic, who made outstanding progress! In just 30-day short days, Lia lost over 7-inches off her body, lost 6-lbs of body weight, lowered her body fat percentage in key areas and improved her overall muscle quality. I must say, training Lia was a lot of fun, she is extremely athletic as one would expect being a former Division 1 Swimmer. So it should also come as no surprise that she her work ethic in the gym was (still is) second to none. So while Lia excelled in the weight room (2.0 and CKO) one area Lia needed help with was her snacking addiction. Using some different methods such as bigger portion sizes and increased healthy fats, Lia was able to gain much more control over her food…

30 day challenge

30 day challenge

Lia started her 30-day challenge on May 13, 2015. She was also my “guinea pig” as she was the first of my clients to use a new measurement device called SKULPT. Skulpt is a body composition measuring device, however, it does a lot more than just take body fat measurements, it also measures individual muscle quality.  That’s right, it measures the composition and structure of individual muscles on your body, allowing you to “see” your muscles becoming leaner! See Lia’s results below:

MQ Front

Lia’s Muscle Quality results (Front)!

MQ Back

Lia’s Back (Muscle Quality)

If you look at the muscle quality results (above) you might notice that most of Lia’s muscles improved with the exception of her legs. Now this is very interesting and I have a theory, which I am in the process of testing but still need more data. The theory is that Lia’s leg muscle quality is low because her muscles were actually damaged. The muscle damage was nothing serious, just micro-tears consistent with repeatedly lifting heavy objects. In other words, her legs happened to be really sore on the day of final measurements from an intense lifting session a couple of days earlier. Every time we workout out we break our muscles down, our muscles then rebuild, growing slightly stronger to account for the increased work load. This process of breaking the muscle down and rebuilding slightly stronger is called the adaptation/supercomposition phase, and just like the saying, “you must break eggs to make an omelet”, “before our muscles get stronger, they must get weaker”. So in order to get the best results from a muscle quality measurement, it is my belief that you should be fully recovered from an intense workout.

Fat Back

Body Fat % (Lia’s Back)

Fat Front

Body Fat % (Lia’s Front)

Likewise, the body fat measurements showed a similar trend compared to the muscle quality, most measurements go down with the exception of her legs. Again, I believe these results are a factor of Lia’s legs being sore opposed to actually becoming “fatter and weaker”. Over the 30-days we had 8 personal training sessions and I personally saw Lia’s leg strength improve. To learn more about Lia read the interview below:

The Lia Santini interview

Besides being a CKO Superhero and one of Garett’s hardcore clients, what is your day job?  To sit at a computer all day and daydream.

What are your hobbies? Drawing, Playing with new puppies, swimming, hiking, and baking.

How did you first learn of CKO?  Google: Kickboxing Gyms Seattle then I found a groupon. 10915004_690901084362189_8457282566271198896_o What are some of your fitness goalsFitness/athletic level body fat %. (16% to 20% body fat)

What motivates you to walk through that door day after day and continue to push yourself? Being an athlete and knowing that if I work hard I will get better. Knowing I am always in a better mood after an awesome workout. Knowing I am happy with my body and myself because of how hard I work.

Would you recommend Garett’s personal training services? If so, why? Yes! Because it actually works. Most gyms just push protein powder and the trainers are idiots. I can tell Garett really cares about results and  created a specific workout plan for me based on my workout likes/dislikes.

What is the best part about training with Garett? The workouts! They are really hard, but I always feel great afterwards. Good variety of weights and cardio (even when I die). Plus the results are awesome. He gave great advice on food that made sense and I was able to change my diet for the better (NO SNACKING)

What was the hardest part about training with GarettNever being able to breathe during the workout.

What’s one thing you still find yourself struggling with? Not always feeling comfortable with how I look, and worrying too much about the belly fat and how I look in tighter clothes.

Book Launch! How to Win 10 Free Personal Training Sessions

I am excited to announce that I have published my first book! The book titled “The Complete Guide to Fitness Self Sabotage” documents 9 common behaviors that either prevent or derail any and all fitness progress! I wrote this book because it is my hope and inspiration that once you are able to recognize these negative behaviors you will eventually be able to overcome them! Thus putting you on the path to success not only in the fitness world but also in life!

While I believe this book can help a lot of people I need your help. Because books live and die based on their reviews and internet ranking.

So how can you help? Well, first let me say that you can purchase the book here. Second, if you enjoyed the book or found it of some value to you please take a few minutes and write a review! Third, spread the word! Word of mouth is the best form of advertising, so please recommend this book to friends and family!

How to win 10-personal training sessions 

If you submit a review you will be entered into a drawing to win 10 personal training session with me, complete with nutrition tracking, body measurements via SKULPT, before and after photos, guest spot on TEAM RENON PODCAST, a bottle of my two favorite nootropics (CILTEP and Dopamine), and much more.

How it works:

  • For the contest to go “live” I need 20 reviews minimum. If I get 50 reviews I will give away another set of 10 training sessions.
  • Your review will enter you into the drawing.
  • Early reviews will get you an extra “ticket” into the drawing. For your review to be considered early it must be submitted before July 1st, 2015.
  • In-depth reviews of at least 150-words will give you another ticket into the drawing.
  • If you get your friends and family members to buy and review the book you will get extra “tickets” for every review they write.
  • Review must be submitted on Amazon.


  • 1 ticket for your personal review
  • 1 extra ticket for an early entry (before July 1, 2015)
  • 1 extra ticket for a review that is at least 150-words or longer.
  • 1 extra ticket for every book bought and reviewed by your friends and family members.

Please email me at garett@teamrenon.com once you have purchased the book and submitted your review. Also send me an email once one of your friends or family members has submitted their review. 



Too close for comfort

Podcast Episode 18


If you had to choose between having the ability to fly or be invisible, what would you choose?  In this episode Garett and Jessica discuss this topic and what your answer may say about you! Also is it possible to be a true “hero” if you choose to be invisible?

The conversation then moves to a question about proximity and convenience. Is it possible that a gym can be too convenient? Well Garett and Jessica have a real life story about a person that took 3-years to finally step through their gym door all while working right next door.

Finally Garett and Jessica discuss a health fair they attended which was located at a supplement shop.  If you are curious about supplements this is a must listen!

Check out this episode!