10 Week Challenge Results (Lynda Beddall) #4

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


Meet Lynda Beddall, a mother or 5, a bookkeeper, a wife, an athlete, a role model, and a certified BADASS. If anyone on the planet could use the excuse “I don’t have enough time” it would be Lynda, however despite have one of the most insane schedules she manages to excel at whatever she pursues.

Thank you Lynda for being a great example of the philosophy; “if it is important, you will make time”! You work ethic is nothing short of inspirational!!!

To hear more about her challenge read her interview below.

March 2016 - May 2016

March 2016 – May 2016

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

I’m a bookkeeper for a property management company who also happens to be a super mom to 5 awesome kids and wife to the most amazing man in the WORLD.

Do you have any hobbies?

I love playing soccer, softball, mud runs, relaxing with the fam and shockingly gardening!

Lynda (middle) Having just completed the Spartan!

Lynda (middle) Having just completed the Spartan!

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

This is actually my 4th time conquering the 10 week challenge (read about other challenges here and here). Each time I’ve learned something new to add to my arsenal of tricks to keep this challenge going in real life! This has never been a tough decision for me. I always want to learn how to get stronger and smarted thru my fitness journey. -Alway Happy Never Satisfied, right?

What was your favorite aspect of the challenge?

I’ve said it each time and it’s still 100% true for me… It’s the community that this 10 week challenge creates. Its such an amazing bonding experience knowing that you’re pushing towards the same goals as your team. It’s truly makes the whole experience worth it.

CKO Seattle. Fit moms

Lynda working hard at CKO

What was the hardest part about the challenge?

Balance, Balance, Balance… Every time I think I’ve “got it down” something else comes into play. The very first challenge I completed the hard part was the workouts… The second and third challenge the difficult part was eating clean, and this time I thought I’d have everything down to a science but surprisingly I am still learning about balance… Eat the right amounts of carbs and protein but also making sure I’m getting enough sleep! Something I never realized would
play such a factor in my results. You think, huh… Sleep — something so easy to control right? Well, as a mother of 5 my schedule fluctuates so much with bedtimes, evening / morning workouts, sports, and etc. So this challenge has brought me to realize that it’s a process and I will have to continue to learn and evolve into the best me possible by taking everything I’ve learned and making it benefit me in my real day to day life.

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

My family has always been and will continue to be my “why” I push myself. I want to show my kids that working hard is the only way to get what you want in life, and to see how beautiful your life can be when you’re happy and healthy.

Semi-private training Shoreline WA

Lynda during Semi-private training at 2.0

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

The scale… I HATE that freaken scale. This challenge was definitely a reminder to me how much I battle with the weigh in process. We’ve been told our whole lives that’s the best way to measure yourself is by your weight and what’s “normal” or “healthy” for our height. Well, damn it I will not allow one form of measurement be the judge of how hard I bust my butt in the gym and how hard I’ve worked in the kitchen to avoid and refrain from eating, x y or z… I will probably always struggle with this but the scale doesn’t know how much stronger I am now then I used to be, or how much better my clothes fit. So this one is a mental game that I will have to continue to work on.

CKO Kickboxing Shoreline WA. Best gym in Seattle

Beast mode!

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

I would recommend anyone to do it and believe in yourself. You will be given the tools to make it work — you just have to do it and trust the process.

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

Yes, this is my 4th challenge with CKO / 2pt0. This challenge was different for me this time because it helped me realize that I’m not just in this to be skinny or lose X amount of lbs. I’m in this lifestyle to live a full life of badassery! I was made for this… I love it and want to continue to take stride to be the best badass version of myself!

2.0 Next level fitness. Bow and arrow stretch

Getting her “Katniss” on, doing the bow and arrow stretch

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

Just to continue providing a well rounded program that includes not just the workouts but the nutrition and community aspects. I truly feel that it helps set us up for success.

Share any relevant information you’d like about yourself that other team members might not know about you!

I’m pretty much an open book… For those who know me, know I’ve struggled with fitness my whole life. I’ve never been the strongest or the fastest, but I’ve never allowed that to stop me. I was once almost 200 lbs and was horribly depressed with my life, my body and my mental state… I’ve had many detours on my path to fitness, with pregnancies, injuries and healthy issues. Its very hard to admit but I honestly struggle to stay on track and I’m VERY hard on myself when I hit a bump in the road. The saying, “you are your hardest critic” couldn’t be more true for me… It can extremely destructive to my progress to the point where I have to remind myself of my “why” and regroup. I constantly tell myself, You Can Do This… Doubting yourself isn’t going to make it any easier… Believing WILL!


10 Week Challenge Results (Tammy Awe)

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


Meet Tammy Awe, an elementary school teacher, a CKO Kickboxing instructor, and a 10-week challenge graduate! Tammy’s 10-week challenge was special because she was the first CKO Seattle employee to complete the challenge. We have had 10-week challengers become employees but this is the first time an active employee finished the challenge!

Congratulations Tammy for setting an example and practicing what you preach!

To hear more about her challenge read her interview below.

CKO 2.0 before and after. 10-week challenge

Tammy (March 2016 – May 2016)

The Tammy Awe Interview

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

I am a 3/4th grade elementary school teacher. Inspiring children to set goals and do their personal best.

Do you have any hobbies?

I love teaching kickboxing, hiking, running, and reading.

CKO kickboxing seattle

Teaching a CKO Kickboxing class

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

I learned about the challenge from my awesome bosses (Garett and Jessica Renon). They encouraged me to try it!

What was your favorite aspect of the challenge?

My favorite part of the challenge was the workouts! I love working out! 

Kettlebell swing - Kettlebell class 2.0 next level fitness

Swingers club at 2.0 Next Level Fitness

What was the hardest part about the challenge?

The difficult part was keeping my diet in check. Life brings stress and I tend to turn to food for that instant relief, but it doesn’t last and then I’m feeling bad because it packs on the weight! Vicious cycle! 

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

Age! I want a healthy heart, I want to be able to live life to its fullest even at 75 years old!

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

One thing I still struggle with is FOOD! I struggle with making good choices EVERY Day!  

CKO Seattle Real people

Working hard

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

Do it! The only thing you have to lose is weight! The challenge really helps you keep things into perspective: goals, food choices, and workouts!

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

Yes, I started in January with the 28 day Transformation, then the 21 day Elimination, and then the 10 week Challenge! I really liked having the weekly meal plans to help keep me on track!

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

This is a difficult question. I think a lot of this comes from with inside yourself. I really liked the selfies though. Seeing the progress. 

2.0 Next Level Fitness Shoreline WA

Unleash the BEAST!

Share any relevant information you’d like about yourself that other team members might not know about you. 

I think preparing your meals for the coming week is crucial for success! I really think what you put into your body is the most important part of a weight loss challenge! I am human just like everyone else. I have my struggles. I started my fitness journey in 2011. I lost 50-lbs in 9mo. Within 2 years I gained 30-lbs back because I didn’t stick with my meal plan. The 10 week challenge has helped me find my way back to a healthy, lean me!

10 Week Challenge Results (Kim Gosnell)

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


Meet Kim Gosnell, a Group Operations agent at Europe Express who has discovered a new hobby, a new community and a new outlook on life! During the challenge Kim lost nearly 23-lbs, 14-inches, and improved all aspects of her fitness test! To hear more about her challenge read her interview below.

Kim Gosnell 10-week challenge before and after

Kim Gosnell (March 2016-May 2016)

The Kim Gosnell Interview

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

I am a Group Operations agent at Europe Express. I assist groups in traveling throughout Europe and other parts of the world in both small and large groups. Logistics is the focus of my job. I do drive a desk all day which is one more reason why my new fitness journey is important to my lifestyle.

Do you have any hobbies? 

My latest and greatest hobby is kickboxing! I love it and have reaped many benefits from this new relationship with the heavy bag at CKO! I also love to participate in my nieces lives and help “taxi” them to their various practices. One niece is a gymnast (age 8) and the other is a swimmer (age 13). They bring such joy to my life and I can’t imagine not devoting a good bit of time and energy to participating in their lives. I also have a new interest in hiking. Some of the great people I have met at CKO have invited and encouraged me to start hiking. I can see why they find such great benefits from it and I plan to spend some time with them this summer hiking and just taking in the beautiful part of the world we live in.

CKO Seattle real people

Kim enjoying her new hobby

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

I was inspired and encouraged to participate in the 10-week challenge from my good friend Michaela Won, who achieved a great deal of success in the Fall challenge. Her positive attitude and perseverance to better herself set an example I was motivated to follow. Taking her advice and signing up for the challenge was one of the best things I have ever done so I am thankful that she gave me that push I needed at just the right time.

CKO Kickboxing

Kim and Michaela loving CKO Kickboxing

What was your favorite aspect of the challenge?

I loved the encouragement and support given by both the trainers and other challengers. I felt like we were “cheered on” during the ups and downs of the 10-week journey. Each person had their own unique experience which helped me realize that we all have our own path and we can still encourage and support each other along the way, even if our paths aren’t parallel. There is a beauty in recognizing the differences we have with others. I found myself embracing my own uniqueness and appreciating it in others. I have stopped comparing myself to others and coming up short, something I have struggled with and continue to struggle with at times.

What was the hardest part about the challenge?

The meal planning/shopping/preparation was something I struggled with at times. Taking the time to really plan out my week and have the necessary foods available was something I really had to make a conscious effort to do. It was one of the most beneficial parts of the 10-week challenge because in some ways it took the most effort and discipline. It was not something I liked when I started but it is now something I believe in to be successful. I will continue to do my best to do the “clean eating” routine and I know that if I do so it will make me feel better and I will continue to see results.

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

I love the way I feel when I walk out the door after a class and that motivates me to walk in. I also have a sense of pride when I go in and accomplish a grueling workout because there are days when I feel like “I can’t do it” and then I do! That feels great! I love feeling like I am a part of a community of people that are on the journey to better themselves. What a great place to be! Self-discovery and a renewed sense of self-worth are only a couple of the benefits of walking through the door day after day.

CKO Kickboxing community. Seattle. Shoreline

Kim (right) – The CKO Community is strong

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

I often find that my biggest “doubter” or “hater” is myself. Not feeling like I am “enough” is a very self-defeating attitude and mindset. CKO/2.0 has taught me to change that attitude and no longer hold the pity party that no one wants to attend. Starting the 10-week challenge was new and exciting and I didn’t find it a struggle. Sticking with it had its moments but I kept pushing through. Now I face the challenge of continuing to incorporate the things I learned into my lifestyle. This kind of challenge will go on and on and I will need to seek support from the awesome people I had the privilege to meet during the challenge. Those of us on this journey need to stick together to achieve the goals we set out to conquer.  

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

Go for it! It has changed my life and I believe it can be a positive experience for anyone, no matter what their “why” is going to be. Sticking to something for 10-weeks builds a whole lot of confidence and self-respect. The valuable lessons I learned during the challenge can be applied to so many parts of your life. Embrace it and reap the benefits!

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

I have tried multiple diets, programs, fads, even weight loss surgery. All of them produced short term results but did not foster a new lifestyle that stuck. This program became something I just love to do! I know that I will face the ups and downs of this fitness journey but I feel pretty well equipped to handle it. I look forward to future 10-week challenges to continue to build this foundation that I so desperately needed.

December 2004 before surgery

December 2004 before weight loss surgery

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

Keep offering the same supportive environment you offer right now. Keep hosting these 10-week challenges, as well as the other events you offer. Keep demonstrating to those of us who need that positive example that a fitness journey is nothing to dread or dislike it is something to embrace and enjoy. You have taught me that it is ok to be at the level I am and still find success. I didn’t feel intimidated to join CKO, I felt welcome and encouraged to have my own personal experience with it. Just me and the bag, at my own fitness level was ok. I didn’t have to be anything but me and that was enough. A foundation to build upon. I believe that CKO/2.0 offers the tools needed to reach our ongoing potential.

Share any relevant information you’d like about yourself that other team (CKO/2.0) members might not know about you.

I have struggled all my life with my weight and body image. I was athletic in high school and college but quickly became overweight after I graduated from college because I seemed to lose direction and motivation. I went from a diet of Dexetrim, apples and diet coke in high school to various attempts at weight loss programs since then. I eventually made the extreme decision to undergo gastric bypass surgery in 2005 after I reached my top weight of 308 lbs. I was by no means healthy when I went from 308 lbs to 129 lbs in a very short time. The side effects of that loss were not good. I was malnourished and very “skinny” and weak at one point and it wasn’t a good look for me. I eventually gained back a lot of the weight. I joined CKO in late September and weighed about 211 lbs. I knew I needed to find something that would work or I would get back to that 300-lb mark eventually. I am so happy with the results I have experienced since I made the decision to join CKO.

New hobbies lead to new friends and new experiences

Kim (Middle) – New hobbies lead to new friends and new experiences


My results for the 10-week challenge are:
  • Starting weight: 199.6 lbs
  • Ending weight: 176.8 lbs (22.8 lb lost)
  • Body measurement: 14 inches lost
  • Body Fat: started at 35.6%, ended at 30% (5.6% loss)

Fitness test:

  • 2-min push-ups – started at 29, ended at 47
  • 2-min goblet squats – started at 53, ended at 72
  • 2-min sit-ups – started at 56, ended at 68
  • 2-min dead hang – started at 53 seconds, ended at 1 min 10 seconds

A huge thanks to Jessica, Garett, Rod, Jon, Josh, Carla and all the other trainers that helped make this challenge successful. The other challengers were a large part of my success as well, as they set an example in continuing onward and taking it slow and steady along the way. My mantra for the challenge was “building a healthier, stronger me, one day at a time.” I am excited to continue that way as I trek along this fitness journey, this life journey I am on.

10 Week Challenge Results (Brittney Christopher)

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


Meet Brittney Christopher, a Massage Therapist and former athlete who after recovering from a car accident is once again rediscovering her inner athlete! During the challenge Brittney lost 11.3 pounds and 22 inches! To hear more about her challenge read here testimonial below.

2.0 next level fitness 10-week challenge cko seattle

Brittney (March 2016- May 2016)

Testimonial by Brittney Christopher:

Besides being at the gym you can catch me at my day job working in a physical therapy office. I split my time between helping the Physical Therapist’s with their patient’s rehab and working with my own patients as a Massage Therapist. I love love my job! I also love sports, spending time with my family and friends, listening to music, cooking, and most recently “exploring” (getting out of my comfort zone and trying new things).
A tiny bit of my back story…
Until recently I identified as an athlete. I started playing sports as a young child. I then continued my “athletic career” through high school, and even collage where I was on the Washington State University rowing team. Then adversity struck, I was in a nasty car accident. After the car accident my identity seemed to shift I no longer felt like an athlete which lead to me feeling lost and even depressed…
I moved to Shoreline in July 2015 and as I was exploring the area I happened to notice CKO Kickboxing and I became very curious.  I went home and did my research, reading everything I could about the gym. What really peaked my interest was the challenge transformation page.  I’ve seen what feels like a million different before and after photos from other gyms or fitness programs which “guarantee weight loss”, however the stories and images always seem fake (photoshopped). But the CKO/2.0 photos and stories where different they actually seemed real!!! Reading about these amazing transformations made me want to join CKO in the hopes of one day being one of these success stories. 
I joined CKO in Oct 2015 with the best intentions but life got in my way (it always does right?).  The good news is I got back on track and in January 2016 I started Jessica’s (Owner of CKO and 2.0) 28 day clean eating challenge.  At the time I was 321 pounds and it was time to make a change!  Then after the 28 day challenge I did Jessica’s “21-day elimination challenge,”  It wasn’t easy but it was all in preparation for the my real challenge, the 10 week challenge. 
richmond beach, 2.0 next level fitness

Brittney (right) at the 10-week challenge community event

I was very hesitant about joining the 10 week challenge because I was so new to the gym and honestly I was afraid to fail. It was then I found Garett’s book “Complete Guide to Fitness Self Sabotage” I identified with a lot of the self sabotaging habits and right then and there I decided I had to sign up for the challenge and I do NOT regret my decision by any means. 
My favorite part of the challenge was working out again. I’m not gonna lie, the first few weeks back in the gym were HARD, but I loved it! I also loved how the other 10-week challengers made me feel welcome. The challenge gives you every opportunity to succeed in some form or another and it is really is up to you what you want to get out of it.  All the trainers were extremely helpful, they all were willing to talk with you, learn about you goals, answer any questions, and provided the motivation you really needed to hear on those extra “HARD days”. 
What really made this challenge great was all the “tools” we received. We were given information about setting goals, meal plans, grocery lists, daily emails, and daily motivation!  The hardest part continues to be the food aspect. Old habits die hard and changing how I eat and what I eat is a constant battle but I feel more confident going forward after because of this challenge. To help with the “food aspect” I will  continue to attend the “food of life” group with Carla.
Brittney during semi-private training

Brittney during semi-private training

The 10 week challenge hit on every aspect of life for me.  I’ve done other challenges where it has been solely about the numbers…”how much did you lose?” This 10 week challenge was more than just about the “numbers”, yes, nutrition and exercise were a big part, but it was more about making us better people! It gave us a chance to give back to the community by offering volunteering opportunities.  Little mini-challenges to de-clutter our lives to help us focus on our goals. 
By the end of the 10-week challenge I lost 11.3 pounds and 22 inches and I am thrilled! Since January 2016 I have lost a total of 46 pounds with CKO and 2.0 Next Level Fitness. Their challenges work if you put in the work! This 10 week challenge came at the time in my life where I was ready to make a change. However my journey is not done since the challenge ended I immediately joined a year long membership with both gyms (CKO and 2.0) and I am excited for what is to come. 
My advice to anyone who is considering the next 10 week challenge is just DO IT!!! You will not be alone, you will not be left to just figure it out, the trainers are there to support you every step of the way and your fellow challengers both new and seasoned will be there to be supportive as well.  Truth is its not easy but anything worth doing is never easy but it is the BEST choice you could make for yourself. You are given the opportunity to push your limits and make new habits, meet new people and if you’re ready to be all in it has the ability to change your life. 
All the Best,
Brittney Christopher

10 Week Challenge Results (Tammi Adams)

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


Meet Tammi Adams a wife, a mother, an operations consultant and a 10-week challenge success story! During the 10-week challenge Tammi lost 11.25 inches, 15 pounds including a 7% reduction in body fat and improved all aspects of her fitness test! However, Tammi’s biggest success during the challenge, that Black Dress!

To hear all about Tammi’s journey read her interview below:

2.0 next level fitness results, team renon

Tammi (March 2016 – May 2016)

The Tammi Adams interview

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

I work as an Operations Consultant for a major cell phone company. I evaluate customer service processes and policies to see how they effect customers and employees and then try to make them better. It’s a lot of time in email, conference calls and listening to customer service calls. I’m one of the people listening in for quality and training purposes. It’s very glamorous…okay, not really.

Do you have any hobbies?

My hobbies include keeping up with a 4 year old, learning to sew and cooking around food allergies.

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

CKO Kickboxing Seattle

Tammi working hard

I learned about the challenge from attending CKO. I actually struggled with the decision to sign up a little bit. My husband was the one that really encouraged me to go for it. We talked about the commitment and strategized what it would take for me to complete it.

What was your favorite aspect of the challenge?

I have two favorites. The first is going to the classes at 2.0. Going to those or trying them out is not something I would’ve done had it not been for the challenge. I really enjoyed the Semis, boot camp and Yoga. I’m looking forward to adding Tabata and Kettlebells to the mix. CKO and 2.0 are such an amazing combination. The biggest struggle now is which class do I take today?

The second thing was being strongly encouraged to do things that I really didn’t want to do but in hindsight I’m so glad I did them. Daily photos and food logging. The level of awareness created by those two daily actions was phenomenal. I gained so much insight through tracking and inspecting.

CKO Kickboxing seattle members

Tammi bringing that intensity and focus to each and every class

What was the hardest part about the challenge?

In the first few weeks of the challenge I really cut calories and tried to get immediate results. Being extreme backfired on me in every way. I felt terrible, I was often hungry, grumpy, unfocused, not losing weight, tired, on and on. Once I added a few hundred extra calories to my daily goal everything fell into place. I started losing weight, workouts improved, my ability to function improved. I had to let go of all the indoctrinated “weight loss” advice and just do what felt right. I needed to embrace that this isn’t a race, I still want to be fit, healthy and strong after the challenge. I needed to figure out strategy for the long term more than anything else. The hardest part was letting go of weight loss baggage.

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

  1. The workouts are motivation. I love the feeling of accomplishment when I do something I wasn’t sure I could do or I get the form right even if its just one rep, hitting the bag a little harder or faster than before, doing the non-modified version of an exercise because I’m strong enough to do it now…Each workout is a self esteem booster.
  2. Strong bones. Nobody wants Osteoporosis.
  3. My husband and son are sources of motivation. I love it when my son sees me being strong and active. I feel like that is something that will stay with him for the rest of his life and positively influence his perception of me and other women in the world.
  4. The women I work with are amazing. We have daily conversations about how much we lifted, the mileage that we ran, tire flips, healthy recipes and of course cheat foods. Everyone is doing their own thing but we get to come together and celebrate it. I could list several other sources of motivation but the support I get from my family, friends and the members of CKO / 2.0 are the biggies.

Tammi Adams CKO Seattle Best kickboxing gym in Seattle

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

The idea that eating more is actually better for me. I feel an emotional pull to reduce calories and then remind myself of how counterproductive it was when I did that for a few weeks. Food logging has been the best tool to help me balance out what I’m eating throughout the day.

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

Really participate and trust the process. If you’re struggling talk to somebody! Garett, Jessica, Carla, Josh are REALLY supportive and have been through this a time or two, they can probably spot trouble areas and help you work through them without judgment.

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

I did a 90 day challenge at my previous gym. It was contest based and I came in 2nd! I temporarily lost a lot of weight BUT I didn’t have any strategies for being healthier or stronger long term. After I injured my foot and could no longer run I regained most of the weight. Most of us have weight loss as a goal but that was never the end game of the 10 week challenge and I really liked that.

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

I’m excited to see what my true potential is so I’m going to keep taking classes, challenges and all the help I can get from the terrific staff at CKO and 2.0

Share any relevant information you’d like about yourself that other team members might not know about you!

I found it really helpful to track my workouts with Facebook and the check ins. That was an easy method for me. I didn’t anticipate that it would inspire anyone but I talked to people every week about what I was doing, why 50?, the results I was seeing, did I like it etc. It was a really good feeling to know I had a direct positive influence on others.

One last success that I have to mention because its been 10 years in the making is “The Dress”. I bought a dress after my husband I were married, a classic Little Black Dress. It was a big deal because I’m so tall and dresses rarely fit me at the waist. It was a little tight but I thought “hey, I’ve been losing weight for the wedding, I can take off another 5-10 pounds” Well that last 5-10 pounds never happened but I really liked this dress so I kept it. I even hung it up where I could see it every time I went to my closet. Over the course of the 10 years I got close to wearing it twice. On the last day of the challenge I tried it on again wondering if I was close enough to fitting into it that maybe, just maybe, I could wear it to the big fancy corporate event in Chicago at the end of June. IT FIT! I am so excited to finally take the tags off and rock that dress!

The Black Dress

The black dress

10 Week Challenge Results (Dana Panteleeff)

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


Meet Dana Panteleeff, a mom, a wife, a Chief Operating Officer, a 10-week challenge success story, and Commander-in-Chief of “Operation Badass”! During the challenge Dana lost 14-lbs and 15-inches! To hear more about her challenge read the interview below.

The Dana Panteleeff interview

2.0 next level fitness before and after

March 2016 – May 2016

Besides being an absolute warrior in the gym, what is your day job?
I am mom to two kids who are more amazing than they yet realize (currently 12 and 15), and married almost 19 years (*gasp* where does the time go!) to my loudest cheerleader. My day job is Chief Operating Officer (COO) for the Bloodworks Research Institute (Puget Sound Blood Center rebranded as Bloodworks about a year an a half ago…. Our Research Institute’s scientists are learning more each day about the inner-workings of the bleeding/clotting system, the immunology related to transfusions, attempting to extend the shelf life of blood products, and many other things).
Do you have any hobbies?
I love gardening and cooking — to the extent I can combine the two, all the better!  I also enjoy watching my son’s soccer games and sometimes dabble in paper crafts and knitting.
Dana at 2.0 next level fitness

Dana at 2.0 next level fitness

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

I had heard and seen of the success of others at the gym, especially Jeanne Lavery. By the time I signed up, I had committed to a shift in lifestyle, so less “hard decision” to sign up and more excited about living into the structure of the challenge to see what might happen.

What was your favorite aspect of the challenge?  

My family and coworkers know that I. heart. checklists. So as dorky as it sounds, I found enjoyment in checking boxes off the worksheet as we worked through the challenge….(and, I really mean that in a sense of appreciating having a tool to utilize to track progress and the visual of the accumulating accomplishment as opposed to a “check the box” mentality). 

The supportive camaraderie of the fellow challengers was also really fun. Someone is sick/injured/something derailed the plan — how can we help?  You just deadlifted 200+ pounds?  holy crap, you rock! The community (especially the trainers) meet an individual wherever s/he is at and supports whatever s/he is trying to accomplish. Teamwork at its finest is really fun. (!)
CKO Seattle
What was the hardest part about the challenge?

Food planning as a family. Our 15 year old is vegan, our 12 year old revolves around a competitive soccer schedule (each of which a lifestyle of its own!), the husband trains for his mountaineering practice, my work hours can be extended, and, we highly value family dinners. We didn’t always solve that equation, but we often did, and even if we weren’t eating the same things, we still created time together to enjoy meals and talk about whatever was important at the time (which sometimes involved talking about why we each chose what we were eating and respecting the choices of others). 

 What motivates you to walk through that door day after day and continue to push yourself?
Confidence that I’m investing time in something that is worth it to me and to those with whom I live and love.  I continually evaluate how I use my time, and finding another hour in the day isn’t easy. One approach I’m finding particularly useful is to pick a mantra that works for personal and professional reasons to use during the workout — helps create a mindset that I’m being double efficient with my time rather than cutting other things I short.  “Operation: Badass — Fight for change and shed the excess” has helped me walk through the door and push myself during workouts, and, has shown up in many ways as I make decisions for myself or at work, and, I’m not feeling tempted to feel guilty about how I use that hour.  The family comments that I seem more calm, the measurements during the challenge reinforce personal progress, and the changes at work are starting to show promise. That’s powerful fuel for boosting confidence that the time investment is worth it!
2.0 next level fitness team renon bootcamp
What’s one thing you still find yourself struggling with? 
In general, I tend to be pretty hard on myself and can be impatient with pace of progress. So, I’m working on being kinder to myself without feeling like I’m making excuses. For example, I missed improving on sit-ups by 2.  Did I think to myself that perhaps the car accident I was in a couple days prior might have something to do with that?  Sure – totally reasonable, my back was hurting. Did I also question myself about if/whether I was just making an excuse and perhaps could have tried harder? Of course I did. Did I then get frustrated that I was even having this conversation with myself? Yup. We’ve all been there 🙂  I’m working on really embracing “Always happy, never satisfied…”  especially the first half; the second half is easier for me.
What would your advice be to some considering doing a 10 week challenge?

Do it! You’ll surprise yourself with what you can accomplish.

CKO Kickboxing Seattle

April 2016

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

Last fall, I participated in a 21-day habit hack through CKO, with the intent of challenging my suspected addiction to carbs.  The 10 week challenge helped solidify habits that were seeded during that challenge.

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

Keep doing what you’re doing!

Team CKO/2.0 rocks. (!!)

2.0 tabata Seattle gyms

April 2016

Here are the beginning / end measurements:
  • Pushups (in 2 mins)            41 / 54
  • Sit ups  (in 2 mins)              55 /  54
  • Goblet Squats (in 2 mins)    54 / 68
  • Bar Hang                             30 / 61  (Seconds)
  • Pounds lost: 14
  • Inches lost:  15, including 5 from waist and 4 from hips
 Not measured as part of the challenge, but blood pressure is down to 125/75 and resting heart rate to 60.

Too Much Of A Good Thing? How Working Too Hard Can Cause You To Regress (The Lia Santini update).

“More is not better, it is just more”…

As I write this blog it is exactly 1-year to the day since I started training Lia Santini.

Wondering how that year went?

Well, for the first 7-months everything was going great (read about it here), she was building muscle, losing body fat, and increasing her strength.

Then we hit a roadblock!

Lia's 6-month results

Lia’s 6-month results (May 2015-Nov 2015)

That roadblock was our yearly 40-in-40 event…

Every year we (CKO/2.0) kickoff the New Year by challenging our members to workout everyday for 40 days… If 40-workouts in 40-days sounds a little extreme to you, that’s probably because it is, however it’s safe and doable. Most people live extremely sedentary lives which means working out once-a-day, especially on a short term basis, can have phenomenal benefits. But Lia is not “most people”…

A little background on Lia. She is a former Division 1 (D-1) swimmer, which means, she is an elite athlete. How elite? Well according to the website scholarshipstats.com only 3% of high school women go on to compete at the Division 1 level. In other words, you don’t become a D-1 swimmer by doing the bare minimum, you become a D-1 swimmer by working extremely hard every single day for years. So it should come as no surprise that the mindset of “HARD WORK” or “outwork your competition” has been forged into Lia’s psyche over a lifetime of high level competition!  So to make a long story short – Lia did 81 workouts in 40 days!!!

University of the Pacific Swimming

Lia swimming for University of the Pacific

In case you were wondering, doing 81 workouts in 40 days was not my idea, in fact I would never recommend this type of behavior to anyone (LOL)! At the start of the 40-in-40 there was a switch that flipped and you could see that competitiveness once again emerge. Lia was determined to not only get to 40 workouts faster than anyone, she was also going to do more. This is the type of competitiveness is what usually separates the Division-1 athletes from the weekend warriors.

So, Lia was successful in her quest to “win” the 40-in-40, but she paid a hefty price. The price was a fatigue, constant soreness, plantar fasciitis, gut irritation and lack of motivation all of which are symptoms of overtraining. As a result Lia lost nearly all of the progress we made over the last six months.

CKO Kickboxing Seattle Lia Santiti

But there is good news!

We were able to document all this using a total body measurement device. Why is this good news? Because, as the old saying goes: “if it doesn’t get measured it doesn’t get managed” and having this data allowed us to go back and further analyze what happen and when it happen. This is powerful stuff!

The device used for these measurements was the TANITA DC-430U* multi-frequency body composition analyzer.

*For the record; this machine is a great device although it’s not perfect.  There are a lot of factors and assumptions used by the equations that produce the measured results. However! If you take enough measurements at the same time of day these machines are very good at showing trends.

So let’s look at the trends:


Tanita results

Lia’s Body fat percentage

As you can see, Lia’s body fat was on a fairly consistent downward trend till January 28, 2016. Then after January 28, 2016 you can see a sharp increase in body fat. What’s the significance of January 28th? Well, this was 28-days into the 40-in-40 challenge which meant Lia had already done 56 workouts!

tanita results metabolic age

Lia’s metabolic age

Then when we look at Lia’s Metabolic age you see the same trend before and after January 28.

Tanita results weight

Lia’s weight

When looking at the trends of Lia’s weight the critical day was January 5, 2016. This was 5 days into the 40-in-40 and Lia had completed 10-workouts. Our weight is easily influenced so it makes since that Lia’s weight would start to trend-up before the other factors were affected.

The reason training too much or overtraining (as it’s called in the industry) destroys progress is because the body never has a chance to properly recover. Every time we workout we cause microtrauma to our muscles and inflict small amounts of stress on our central nervous system. When paired with proper rest these small amounts of microtrauma and stress are really beneficial, it’s what makes us stronger. But too much stress (mental or physical) over an extended period of time will break us down, literally!

So what have we done since analyzing this data? We cut down Lia’s workload to 5-days a week. That’s right, we are including rest days (interesting concept, right?). But its not just about including rest days, it’s about understanding of the importance of REST DAYS . And without the measured data from the TANITA convincing Lia to include 2-rest-days-a-week would have been a much harder task. Because every hardcore fitness fanatic cringes at the idea of taking any time off (can you relate to this?). This is because we are constantly bombarded with the same messages from the fitness industry; “train harder, longer, more often with greater intensity, etc”.

What’s the takeaway?

Rest days are important!!! If you workout too hard for too long you will REGRESS. Just ask Lia 😉