What is the 10-week Challenge?

2015 winter challenge

2015 winter challenge

Well, the “what” is the really just the details and the details shouldn’t be discussed until the “reason” (your reason) has been discovered.

Let me explain.

If your “reason” for wanting to join the 10 week challenge doesn’t exist, or it is weak or un-inspired, the details won’t really matter all that much. Without a strong reason, or as I like to say, without a strong WHY, you will most likely give-up at the first sign of adversity so their is no reason to concern yourself with the details. However, if your WHY is strong and empowering, then the details absolutely matter. Because you can’t “WIN” if you don’t know the rules!

Wow! Just 10-weeks! (Winter 2015 challenge)

Wow! Just 10-weeks! (Winter 2015 challenge)

STEP 1- Find your WHY!

If you are having a hard time coming up with your own WHY, let me help you…

It is your right to be strong, healthy, and powerful!

If that is not good enough I can give you two more reasons to join the 10 week challenge:

  1. 10-lbs
  2. 11-inches

Past participants on average lost both 10-lbs and 11-inches off their bodies! The good news-they completely transformed their bodies for the better. The bad news-they all had to buy brand-new wardrobes.

Feb 2015-May 2015

Feb 2015-May 2015

Let me give you another reason to join: We (humans) are competitive by nature and we respond well to organized challenges.

This challenge capitalizes on these aspects of human nature by:

  • Having established start and end dates
  • Conducting before, during, and after photos
  • Taking before and after body measurements
  • Surrounding you with other challengers (support network) who will be going through the same thing as you.
Feb 2015 - May 2015

Feb 2015 – May 2015

Ok, Ok, now the details…

What is the 10 Week Challenge? It is a personal challenge to eat clean and train mean for 10 Weeks.

Member to Challenger to Instructor

Member to Challenger to Instructor

What are the dates of the challenge? The Challenge starts September 13, 2015 and ends November 22, 2015.

Sept 2014 - Nov 2014. One word to describe this transformation: WOW!!!

Sept 2014 – Nov 2014. One word to describe this transformation: WOW!!!

Will the challenge be hard? Yes!

What does the Challenge include?

The 10-week challenge includes:

  • Unlimited classes at CKO Kickboxing and 2.0 Next Level Fitness
  • General nutritional Overview
  • Daily meal/menu planning to include recipes
  • Weekly shopping and food prep lists
  • Weekly food log analysis via MyFitnessPal
  • An amazing support network
  • On-going nutritional support
  • Before and After Photo comparison
  • Before and After Body measurements
  • Before and After Fitness Test
September 2014 - November 2014

September 2014 – November 2014

Now for the FUN details:

The Challenge is only open to the first 30 qualified participants.

and

If you complete all 10-Week challenge requirements you will earn all your money back!

Sept 2014 - Nov 2014

Sept 2014 – Nov 2014

Ok, let’s discuss this in more detail!

  • In order to be qualified you must be willing to complete all the challenge requirements.
  • To earn all your money back, you must complete all challenge requirements within the specified time frame.
Tanya F

March 2014 — May 2014

Challenge Requirements 

  • Attend day 1 kickoff party-September 13, 2015 from 1pm-to-3pm.
    • One make-up day can be scheduled for a $50 charge and must be performed before September 16.
  • Take before and after photo
  • Complete and share a before “WHY” selfie video
    • Due before September 17, 2015
  • Complete 50-workouts
    • Must check-in on social media at either 2.0, CKO Seattle, or Garett Renon Training (for “outside” workouts) for all 50 workouts
  • Take a daily selfie photo
    • Send to jessica@teamrenon.com
  • Log food everyday on MyFitnessPal
  • Take weekly body-weight measurement and send to jessica@teamrenon.com
    • Every Monday — weight must be taken and sent before the end of the day.
    • First weight measurement is due on September 14, 2015.
  • Attend Challenge wrap-up party on November 22, from 1pm to 3pm
    • One make-up day can be scheduled for a $50 charge and must be performed before November 25, 2015
  • Write a review or testimonial about challenge
    • Due before November 30, 2015.
  • Believe you CAN!
10-week challenge results. March 2014 - May 2014

10-week challenge results. March 2014 – May 2014

How Much Does The 10 Week Challenge cost? The price is $650.

However if you are already one of our valued members we would like to offer you a discount.

10 Week challenge discounts

  • If you are a member of one of our gyms (CKO or 2.0) your price is: $300
    • That’s just $30/per week
  • If you are a member of both our gyms (CKO and 2.0) your price is: $200 
    • That’s just $2.87 a day!
JoAnn All

10-week challenge results. March 2014 – May 2014

General overview

  • Day 1 (September 13, 1pm to 3pm): Nutrition overview, Body measurements, Before photos, Q & A session, and Fitness test
    • One make-up day can be scheduled for a $50 charge and must be performed before September 16.
  • Weight measurements sent to jessica@teamrenon every Monday
  • 50 workouts
  • Daily food log (September 14- November 21)–MyFitnessPal
  • Final day (November 22 1pm to 3pm): Body measurements, After photo, Fitness test
    • One make-up day can be scheduled for a $50 charge and must be performed before November 25, 2015
5-inches off her waist in 10-weeks

5-inches off her waist in 10-weeks

Now it is your turn!

 

Video 3: Support Network (The Strong Body — Strong Mind Video Series)

This is video 3 in the Strong Body–Strong Mind series (We suggest you start at video 1)

================================================================

When it comes to your “inner circle” of acquaintances, Jim Rohn hit the “nail on the head” when he said (see photo),

Choose your

Choose your “friends” wisely

This means, that the people you most frequently interact with (your inner circle) have a major impact on not only your current fitness/health goals but they also have a big influence on your overall happiness.

Hold on!!! Read that again!

“…have a big influence on your overall happiness”

Unfortunately this is true! The people in your inner circle have the power too either lift you up or brake you down…

If this scares you a little, maybe it should, because the ramifications of your inner circle are just too big to ignore. So if have any aspirations of achieving greatness you need to take a long hard look at your 5 to 10 closest inner circle members and:

  1. Get rid of the people who bring you down (let’s call them haters),
  2. Surround yourself with people who build you up!

This is a critical, however too many people fail to get past this particular step.

Why? Because “haters” are usually people we have known for a long time such as; co-workers, family members (even your spouse), and long time friends. And because of this, it is not always easy to remove these people from our lives.

B238DBBC8254E9F34C42677EF282FE5C574A2DED

However, the rule remains the same, “you are the average…” so while it may not be easy to remove certain people from your life, we always have the option to add people!

Yes, by adding positive people to your personal network you are creating your own support network, surrounding yourself with people who motivate and inspire! What exactly is a support network? Well it is a group of like-minded individuals, that will up lift you, cheer you on, and will celebrate your accomplishments.

A support network will take you to that next level!

A support network will take you to that next level!

When it comes to health and fitness goals, the best place to find your support network is at your gym. If your gym doesn’t have a support network you can join mine. We have two opportunities, you can join the 21-day habit hack, or the 10-week challenge. Both these programs give you the opportunity to join a powerful support network that has been apart of numerous success stories.

Check out the Support network video here:

For more information on how to join either the 21-day habit hack or the 10-week challenge TXT “GetFit” to 31-996

Video 2: Action Plan (The Strong Body — Strong Mind Video Series)

This is video 2 in the Strong Body–Strong Mind series.

Ok, let’s review! Last video was about discovering your destination (your GOAL) and finding your motivation (your WHY). So if you have followed the instructions thus far, you should have written both your goal and your why on a 3×5 note card and taped it up in plain site, ideally on your fridge.

Without-Action-Gandhi

If you have done this, then, take a quick second to congratulate yourselves because we now know WHY we want our goal, but just “knowing” and “wanting” is not good enough, we  now need to TAKE ACTION! 

BMEy13tCcAAjK8B

In the video below I talk about creating an action plan and the importance of committing to working out at least 5-days a week.

Video 2 in review:

  • Commit to working out 5-times a week
  • Rearrange your priorities – If it is important to you you will find a way. In other words if your WHY is STRONG, you will MAKE the TIME! 

30-day Transformation (Christine Bush)

When was the last time you truly challenged yourself? If it has been a while then I am challenging you to start with a 30-day challenge. What exactly is a 30-day challenge? Well for 30-days I challenge you to eat clean and train mean! In other words, I challenge you to live like a fitness professional for 30-days, and if you succeed I guarantee you will be happy with your results.

I would like to introduce to Christine Bush! On June 19, 2015 Christine accepted my 30-day challenge and the results speak for themselves! To learn more about Christine’s journey read the interview below.

A lot can change in just 30-days!

A lot can change in just 30-days!

The Christine Bush interview

Besides being a CKO/2.0 Superhero and one of Garett’s hardcore clients, what is your day job? I am a manufacturing engineer in the medical device industry. I am also taking an online program to get a BS in Operations Management, hope to complete that by the end of this year.

What are your hobbies? I like all sorts of activities, with an 8 year old son at home I spend a lot of time going to the pool or park. We play a lot of catch, just about any ball will do! I also enjoy kayaking and bought a stand up paddleboard this summer, I just don’t have much time to take it out. As a family we love to camp, not the hard core stuff, to me roughing it means forgetting the blender!

Side 2 b and a

What motivates you to walk through that door day after day and continue to push yourself? My son, I really want to be an example to him of how to live a healthier and stronger life.

What’s one thing you still find yourself struggling with? Carbohydrates! I still fall back to old eating habits easy, breads, pasta, sweets are all just too available. I have to concentrate and plan my meals to be successful and this is a daily struggle. I know with more practice it will become a habit but for now it is a real challenge

Christine measurements

If we do a follow up interview 1-year from now, what awesome accomplishment would we be celebrating? I hope to still be making #Gainz I already feel stronger than I thought I could so I don’t want to put limits on what I might be able to accomplish.

When you think of successful people who comes to mind, and why? I don’t really have one person. I am always inspired by stories of people who overcome huge life obstacles and succeed. It makes me reflect on how fortunate I am and grateful for my life.

Would you recommend Garett’s personal training services? If so, why? Absolutely! Garett is great, he understands that not everyone can or will have the same goals. He helped me focus on my personal improvements, even just a little everyday instead of focusing on my “failures”.

Christine at Bootcamp!

Christine at Bootcamp!

What is the best part about training with Garett? He is so good at pushing you to your own limit. He knows not everyone is the same and pushes you to be the best you can be without comparing yourself to what others are able to do or accomplish. I played soccer for most of my life and have had a lot of injuries; Garett was great about helping me find the right balance of hard work without pushing too hard and getting hurt.

What was the hardest part about training with Garett? The workouts! I’ve never been so exhausted!

Drop it like a squat! Christine during the Semi-private class

Drop it like a squat! Christine during the Semi-private class

What is one book or documentary that you have read that changed your life? Ummmmm…

Where do you see yourself in 5-years? I have no idea, but I will be stronger!

Share any relevant information you’d like about yourself that other 2.0 team members might not know about youI had some health issues in 2011 and wound up gaining 20# in a year and I already was 10# over where I felt comfortable. I started kickboxing at another gym and started feeling a little better, but my attendance was inconsistent – so were my results after 18 months I had lost some and felt a little better, but then I found CKO and got addicted. I started coming to CKO in spring 2014 and fell in love with the classes and the people, the atmosphere – everything. Then I joined 2.0 in January…..I started slow, a class here and there but then suddenly I started feeling stronger. I’ve never been so motivated in my life! I found myself doing double workouts and lifting weights! I have never felt better. I would never have believed that I could survive a boot camp workout but here I am doing it! The semi-private classes are amazing. I am lifting heavier and heavier, I feel strong. I’m surrounded by the most amazing group of people of every shape and size and on every point on the fitness journey and I feel like I belong here. I’ve never seen so many people working so hard and motivating each other. 2.0 is a special gym and now after completing this 30 day with Garett I feel like anything is possible.

Getting stronger everyday!

Getting stronger everyday!

Now who’s ready to accept the challenge?

The Importance of Goal Setting (The Strong Body — Strong Mind Video Series)

One of my all time favorite quotes is:

quotivee_1280x800_0016_A-journey-of-a-thousand-miles-must-begin-with-a-single-step.-

What exactly does this quote mean? Well in my opinion, it has two meanings:

  1. In order to accomplishment anything we have to start somewhere.
  2. While the path towards greatness is long, every step we take gets us closer to our destination

While this may seem obvious to most, what may not be so obvious is the “how”. How do we start? Trust me, starting can sometimes be the hardest part of the entire journey…

So to help you get started I have created the “Strong Body–Strong Mind” series as a very simple “game plan” to help guide you on your path towards greatness. The focus of these videos will cover all aspects of self-improvement such as fitness, nutrition, meditation, etc.

This first video in this series is all about goal setting. I think of goal setting like picking a destination on a map. The first step is always picking the destination, then once we know where we are going we can then develop a plan on how we are going to get there! This is a critical step, because without a destination how do we know which direction we should start walking? Too many people fail to achieve greatness not because they are inadequate, but because they never picked a destination, and they have spent many years going in the wrong direction.

If we don't know what we want , we can easily choose the wrong path in life

If we don’t know what we want , we can easily choose the wrong path in life

While picking a destination is always the first step, the most important part of the process is choosing your WHY! WHY did you choose your particular goal?

In the video below I discuss the importance of choosing both a goal and then determining your WHY behind the goal:

In review:

  1. Choose your destination (your goal)
  2. Determine WHY you choose this destination

Remember a GOAL without a WHY is like have a car without gas, it is useless!

Your GOAL is your DESTINATION, and your WHY is your MOTIVATION 

The Entitlement Generation (Podcast Episode 23)

Harrison trophy post_1439740014942_22785118_ver1.0_640_480

#harrisonfamilyvalues

Today the Team Renon Podcast is proud to have Josh Cannaday as a special guest… James Harrison went on social media telling the world that he made his young boys return their participation trophies. In this episode Garett, Jessica, and Josh discuss this topic as well as the current trend of kids and even adults feeling entitled.

The topics then move on to constructive criticism. Finally, the podcast is wrapped up by discussing the hip hinge clinic and the upcoming 21-day habit hack!

 

Check out this episode!

Get to know a 2.0 Member (Katie Kurtz)

Everyday, people walk into a gym hoping to achieve some sort of physical benefit, be it, weight loss, an increase in strength, a tone body, and/or bigger muscles. While all those are worthy reasons to join a gym, there are two, non-physical benefits, that are rarely talked about but are arguably more important too not only improving ones overall health but also improving ones overall quality of life.

These amazing non-physical benefits are:

  1. A positive community
  2. Improved self-confidence
All great gyms come with an amazing community of people.

All great gyms come with an amazing community of people.

In other words, a successful gym experience is more about self-improvement as a whole, then it is about some dumb number on the scale. While the physical goals maybe the reason most people walked into the gym in the first place, what keeps them coming back, day-in and day-out, is the inspiration and motivation they receive from the other gym goers as well as the increased mental benefits

Meet Katie Kurtz, a spastic soul dancer who has experienced not only the physical benefits but is now thriving because of her amazing gym community. Read Katie’s interview below:

The Katie Kurtz interview:

Besides being a member of 2.0, what is your day job? I’m the Business Development Manager at Wexley School for Girls, a really fun advertising and creative agency full of incredibly sexy and super intelligent people.

Do you have any hobbies? I am a voracious reader, frequent writer, occasional craft maker, avid music listener, live show goer, and spastic soul dancer.

How did you first learn of 2.0? Jen Kostanich. Despite a lot of exposure, I never caught the CKO bug. When she told me about the new gym opening, it sounded right for me so I quit my yoga studio and joined 2.0.

Drop it like a (front) squat!

Drop it like a (front) squat!

What is your favorite aspect of 2.0? Over the past couple years, I’ve gone through a lot of major changes including a divorce, moving back to Seattle, and changing jobs a few times. There was a lot of anger, negativity, and criticism in my marriage and by the end of it my self-esteem was pretty well destroyed. I lost a lot in the divorce and, at the same time, nearly all of my immediate family moved out of state. So I had to start over and rebuild in every way.

I’ve been going to 2.0 at least 2-3 times a week since February and it’s given me structure, consistency, and a positive community to be a part of. I love hearing, “You’ve got this, Katie!” and being told I’m capable of much more than I think. I do have muscles now but the biggest gains have been with my self-confidence and in being part of a healthy community.  

I heart my #fitfam!

What motivates you to walk through that door day after day and continue to push yourself? Our culture doesn’t allow women to be strong and we are punished from mild to extreme ways, in private and in public, for expressing any kind of strength. At 2.0, the message is about finding your strength and owning it then pushing beyond the limit you’ve set for yourself. What keeps me going is that with each cardio lift class, boot camp, and semi-private, I build my mental along with my physical strength.

All about them gainz, bra!

All about them gainz, brah!

What’s one thing you still find yourself struggling with? My biggest obsession is making sure I’m using the proper form for each lift. Mostly I don’t want to injure myself but I also like how the right form lends itself to greater efficiency. After doing yoga for 15 years, I like to take a moment to think through my body and how I’m going to lift a heavy thing.

If we do a follow up interview 1-year from now, what awesome accomplishment would we be celebrating? I’d like to be in the 500 club but I know as soon as Garett and Jessica see this, they will say I should be in the 700 club by then. Really, though, I want to be able to do some kind of insane lift with those heavy chains because the photo op would be uh-mazing.

Working on that 700-lb club

When you think of successful people who comes to mind, and why? People who live authentically and stay true to their own path and principles inspire me. I think the point of your 40s is finally understanding in a profound way that success – and happiness – is an inside job and has nothing to do with what everything on the outside looks like.

What is one book or documentary that you have read that changed your life? This is funny since I don’t box but at least once a year, I watch When We Were Kings about the 1974 “Rumble in the Jungle.” I love the mental game Muhammad Ali had going with George Foreman and how it was set against this backdrop of crazy political events in Zaire and a huge soul music festival.

“What am I going to do? I’m going to dance.” Whenever I feel stuck I think of Ali saying that.

Getting stronger everyday

Where do you see yourself in 5-years? Everything I do for myself now, I do for future me. I hope I’m keeping up the habits I’m developing, that I continue to surround myself with the kind of positive and uplifting people who can be found at 2.0, and that I’m living in an at least two if not three bedroom house.