Video 13: Contrast Principle

I read an amazing book titled “Influence” by Robert Cialdini. One of the factors of Influence discussed in this book that really got my attention was the “CONTRAST PRINCIPLE”.

In the video below I discuss the contrast principle in greater detail. 

Always remember, what you do today will directly influence your tomorrow!



30/60-Day Challenge Application

Why should you do a 30/60 day challenge? Well the obvious answer is because it works. However, results are not guaranteed, in fact, if you don’t have a strong reason “WHY” you want to do this challenge, the results will be few and far between…

So step 1 find your WHY.

Once you found your “why” the next step is to take action, thus creating new (positive) habits (see video).

For more reasons why you should do a 30 or 60 day challenge read this.

If you have found your WHY and are ready to make positive changes, I will help you with the HOW!

To be accepted into the personal 30 or 60 day challenge please copy, paste, and fill out the following questions in an email to with subject line: “I’m Ready”! Once submitted, you will get a response about the next step. Clients will be selected based on their responses to the questions, their personal training availability and their overall commitment level.

  1. What’s your WHY?
  2. What are your specific goals?
  3. When can you start?
  4. How many days a week do you currently workout?
  5. How consistent have you been at working out over the last couple of years?
  6. Tell me a little about your current nutrition habits (meals per day, drinks, are you addicted to sugar)?
  7. Can you go 30-days sugar free?
  8. Currently what is your favorite method of exercise (Kickboxing, weightlifting, kettlebells, running, etc)
  9. How many personal training sessions can you do per week ( 1 to 4)?
  10. What is your availability for training (special preferences for day time availability)?
  11. Are you interested in training with Kettlebells, Focus mitts, and/or Barbell training?
  12. Can you attend a minimum of 5 workouts a week (personal training sessions, classes at both CKO and 2.0)?
  13. Do you have any health concerns or medical issues that I need to be aware of?
  14. What makes you a good candidate for this program at this time?
  15. Are you ready to commit to this challenge in its entirety and take full responsibility for your actions/choices during the challenge? NOTE: Serious candidates only.

What can you accomplish in 30/60 days?

What you get with the program:

  • Before and After Photos
  • Weekly body-fat and muscle composition measurements
  • Before and after Body measurements (measuring tape)
  • 21-days of meal planning to include weekly menus, shopping lists, recipes and food log analysis
  • 1 to 4 personal sessions a week.
  • A workout plan to help you achieve your goals
  • Email and text support

To see the results of past participants click here.

Cost (these prices are just an approximation, prices are subject to change and discounts can be available for longer commitment, or non-prime time hours).

30 day Challenge:

  • 2 personal training sessions a week $600
  • 1 personal training session a week $320

60 day Challenge:

  • 2 personal training sessions a week $1170
  • 1 personal training session a week $630

Ok, last question. What are you waiting for?


Video 12 Return on Investment

Do you have to make sacrifices in order to achieve success? There is a common mindset where people believe the only way to get in shape and lose weight is to sacrifice their time, money, energy, and favorite foods.

But is this true?

Let’s stop making sacrifices and START MAKING INVESTMENTS!


“Ice Hands” Experiment – Day 1

“Stanford researchers’ cooling glove ‘better than steroids…”

Yes I realize that the article I am referring too is from 2012, but still, that headline definitely got my attention! Ok, I will admit that when you first see this headline it sounds completely ridiculous, or as Max McClure author of said article put it, “it sounds like the subject line of a spam email”. But after a little research there definitely seems to be some truth to this claim.

Here’s how it works:

We (humans) have 3 areas on our body that our very efficient heat exchangers. These areas are the palms of our hands, the soles of our feet, and our face…

According to the researchers at Stanford University our muscles use a temperature-sensitive enzyme, called MPK to help generate energy. As our body temperature starts to rise, the MPK starts to become inactive. This should come as no surprise as overheating can be fatal. So in order to prevent us from overheating our body will start to “shut down”.

So the idea is that we can cool our body fairly quickly through the palm of our hand, thus keeping the MPK enzyme active.

Here is a video made by Stanford University explaining their results

After a short google research “project” on this topic I have found the “internet verdict” to be split down the middle. However, most people do seem to agree that “cooling” ones core temperature can definitely increase overall performance (got to get hot, to be hot?). The real debate seems to be if this glove can cool the body as quickly as it claims (or if it is any better than cool water on the face or hands).


No glove, no love? Just use water that has been cooled to 50-degrees F

I tried a one day half-ass experiment using water that was chilled to 50-degrees F. The workout I did was:

  • 10 Bench press at 185-lbs
  • 10 Ring Dips
  • 10 Pull-ups
  • 6 Rounds total

I would rest about 2-mins between each round. After rounds 2 and 4, I would put my hands in the cool water for 2-mins.

The verdict: My performance on rounds 3 and 5, (the rounds right after the 2-min cooling session) were significantly better than rounds 2 and 4. Of course this was by no means a proper experiment but it is definitely interesting.

However, at a cost of nearly $1000 I am not sure the cooling glove is worth the money. Although I did stumble across a DIY version and it looks like you can make a similar device for about $150. So for a few hours of my time and about $150 I think there maybe some worth in experimenting.

Stay tuned…

Video 11 Time to Finish Strong!

Champions are usually crowned during the 4th quarter…

Now that it is the 4th quarter of 2015 I need you to ask yourself one question:

Are you going to rise up like a champion or are you going to crumble under the pressure?

It’s not about how you start, it’s about how you finish!

4 simple steps to help you finish this year strong:

1. Get more sleep
2. Eat Better food
3. Find time to work out
4. Turn of the TV

It is time to become that champion!

Mindful Eating

This is a guest post by Carla Wyatt: 

Mindfulness: A mental state achieved by focusing one’s awareness on the present moment, while calmly and non-judgmentally acknowledging one’s feelings, thoughts and bodily sensations.

 The present moment is the only time anyone has to perceive, learn, grow, or change. – Jon Kabat-Zinn

I am a big fan of mindfulness. I am also a big fan of eating. Put the two together? I. Am. Sold.

Mindfulness can dramatically change our lives. It can bring a deep sense of appreciation and fullness to each moment. Experiences, like eating, can be richer and more satisfying.

Mindfulness, even in its simplicity, can be one of the most challenging practices. Now that I think about it, I guess the same can be said for healthy eating.

We are used to having packed schedules, eating on the run, in our cars and eating food for convenience instead of health. We are constantly being bombarded by clever food marketing strategies and misinformation. It is no wonder that we don’t know what is what anymore! Who has time to focus on the NOW?!?

Slowing down and focusing on the present can be hard! Just try to be mindful for, let’s say, 5 minutes. Completely mindful, fully present in the moment…starting NOW, I’ll wait…

Oh, lost it already?? Yeah, me too. Did you get distracted by bacon? Just me?



The good news is that mindfulness is a PRACTICE and a great way to start the practice of mindfulness is with an eating meditation. It is traditionally done with a raisin. (In case you really dislike raisins, it can be done with anything. Might I suggest a small piece of dark chocolate?)

The eating meditation goes a little something like this…

Start by taking 3 rounds of breath, as deep into your belly as you can get it. See if you can move your awareness with your breath, following it in and out.

Put the raisin in your hand. Really look at it, like you have never seen a raisin before.

Now close your eyes.

Put the raisin in your mouth.

Slowly, S-l-o-w-l-y chew the raisin, don’t swallow. Just move it naturally in your

mouth noticing the taste and the texture. Do the flavors change? Does the texture

or shape change? What do you notice?

When you are ready, swallow the raisin and open your eyes.

No magic in that, right? That is mindful eating at its simplest.


Of course, there can be so much more to mindful eating. We can be mindful as we make our food choices at the market. We can be fully present in the experience of preparing our food. We can pay attention to how our body reacts to the foods that we are eating. The practice of mindfulness will also lead us to look into our motivation for eating. Are we truly hungry? Or are we motivated by emotions, boredom, reward, or social pressures?

Mindful eating can help us become more aware of our hunger and satiety cues. How do you feel when you start your meal? Ravenous? A little hungry? Hangry? How do you feel when you finish your meal? Do you need to unbutton your pants? Do you feel about 80% full? Eating mindfully allows time for our brain to register that we are full, which can take about 20 minutes.

Sit down, do nothing else but eat. Eat with all of your senses. Put your fork down between bites. See if you can extend your meal time and really savor your food. Make your first bite a mindful bite. Similar to the raisin exercise above. Close your eyes, and really experience the food. Do this exercise mid-way through your meal and with your last bite as well. You will be amazed at how much more satisfying the eating experience is, and likely you will feel full sooner, because you are fully present and mindful.

So what do you say? Let’s eat!

Which one are you?

Which one are you?


Who is Carla Wyatt?

  • Nutrition Coach at 2.0 Next Level Fitness
  • Registered Nurse– with honors from UW School of Nursing in 2000.
  • Clinic Nurse/Nutrition Educator/Biofeedback Therapist at Pacific Rehabilitation Centers since 2006; working with chronic pain patients.
  • Certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies
  • Eat To Perform Nutrition Coach Certification







Video 10 Scoreboard of Life

According to ESPN, Football is, and has been, the most popular sport in America for the last 30-years! Not only is it the most popular but football fans are by far the most passionate. A typical football fan buys team apparel, plays fantasy football, watches pre and post game analysis, and never misses a game. Not only that but the outcome of the game has an impact on their overall mood. If their team wins they are ecstatic, if their team loses their day is ruined…

I want to be clear that I am not bashing football fans, I myself love me some football. I am just challenging all passionate football fans to take the same amount of passion they have for their favorite football team and apply it towards their health.

Remember — All the energy you put towards your football team has no impact on the outcome of the game. However all the energy you put towards improving your life, directly impacts your life!