10-Week Challenge Results (Cassie Pate)

If you are looking for the best program to make a complete healthy lifestyle transformation, look no further than the 10-week challenge.


Are you ready for another amazing 10-week transformation?

Meet Cassie Pate who, in just 10 short weeks, lost 32 inches off her body, nearly 7 of those inches were off her waist! In addition to the inches Cassie also lost 22-lbs! But Cassie, did more than just lose, she also gained. She gained strength improving her pushups (in 2-mins) by 28, her squats (in 2-mins) by 29, sit-ups (in 2-mins) by 21, and increased her max dead hang by 17-secs. Not only did Cassie gain strength, she has also gained confidence!

To learn more about Cassie’s 10-week journey read the interview below:

September 2015 (Left) - November 2015 (right)

September 2015 (Left) – November 2015 (right)

Besides being an absolute warrior in the gym, what is your day job?

I work at a Cafe, which can be really challenging when you are trying to eat healthy, because I am surrounded by pastries and sugary drinks all day long!

Do you have any hobbies?

Um, is Netflix a hobby? Just Kidding, while I do like to occasionally binge-watch tv shows, I also LOVE to read, and spend time with my family and dog.

Putting in work at CKO Seattle

Putting in work at CKO Seattle

How did you learn about the challenge and was it a hard decision to sign up?

I had been an uncommitted member to both 2.0 and CKO in the past, and although I enjoyed the workouts, I lacked the motivation to get myself to the gym more than once a week. I was actually on the verge of trying some more radical weight loss options, when my Dad told me about the Ten Week Challenge and I decided to give it a shot, and oh my goodness I am so glad I did!

What was your favorite aspect of the challenge?  

My favorite aspects of the challenge was the encouragement I got from all of my fellow challengers, the general feeling of camaraderie between everyone was outstanding! I also loved the support and and advice I received from Carla about my diet.

Bootcamp at 2.0. Cassies (far left)

Bootcamp at 2.0. Cassie (far left)

What was the hardest part about the challenge?

For me the hardest part of the challenge was sharing what I was doing with other people. Whenever I had tried to lose weight in the past, I had always kept it a secret just in case I failed. I found that when I shared my efforts at weight loss with others, not only was I SO encouraged, but my story encouraged others as well!

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

My biggest motivation is having the best, and most fulfilled life I possibly can. I have been held back by my weight in so many ways. I have let it be my excuse for not grasping so many opportunities, and I don’t want it to be my crutch anymore. Garett and Jessica like to say “choose your hard”; yes, exercising and eating right, can be hard, but being overweight and unhealthy, is so much harder.

Cassie with her Family members at CKO

Cassie with her Family members at CKO

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

Learning how to eat healthy is going to be a long journey for me, because I have eaten so unhealthy my whole life. I am slowly training my body to crave the right things, and save the wrong things for the occasional treat.

What would your advice be to some considering doing a 10 week challenge?

Do it! I have tried numerous different fitness, and weight-loss options, but the accountability and encouragement you receive during the Ten Week Challenge can’t be beat!

Have you tried any other challenges (with our gym or another)- if so what made this one different?

I haven’t tried other challenges, but I have tried other weight-loss programs, and one thing that is different with the Ten Week Challenge is the level of accountability. In this challenge fellow challengers are always asking about how your challenge is going and it is just really encouraging.


2.0 Bootcamp – – Cassie (bottom right)

What can we do better to help you actualize your true potential? 

NOTHING! Y’all are great!

Share any relevant information you’d like about yourself that other team members might not know about you (also a good place to talk about any success you have had since joining the challenge)! 

Cassie at 2.0

Cassie at 2.0

Before the Ten Week Challenge I was stuck in a MAJOR fitness rut.  I liked working out, but lacked consistency, and I had just about completely given up trying to eat healthy because I was so frustrated. The Ten week challenge changed my life in SO. MANY. WAYS. Not only did I lose an incredible amount of weight and inches, but I also gained a lot of good habits, and for me that is the most valuable thing I received. I have made working out a habit, and have adjusted to eating real food with actual nutritional value, (cheddar bagels and pizza are rare treats nowadays). I have gained so much confidence in myself not only because of what I have achieved, but also because of the incredibly encouraging words of my fellow challengers and the CKO/2.0 staff. While the Ten Week Challenge was indeed challenging, I would do it again in a heartbeat.

Congratulations Cassie, your 10-week transformation is amazing and inspiring! You have the work ethic and all the tools to continue this fitness journey and I look forward to watching your progress!


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