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 😉

Advertisements

The Seis!

On November 10, 2015 history was made at CKO Kickboxing Seattle. Linsey Jackson took on “The SEIS” which is completing 6-classes in one day!

The first class started at 5:45am and the last class ended at 8:30 pm.

6 classes, 1 day, 0 excuses!

6 classes, 1 day, 0 excuses!

Here is the break down of classes:

  1. 5:45am – 6:45am
  2. 11:30am – 12:30pm
  3. 4:00pm – 4:45pm
  4. 5:00pm – 6:00pm
  5. 6:15pm – 7:15pm
  6. 7:30pm – 8:30pm

Congratulations Linsey on doing the impossible and constantly pushing your own limits!

To learn more about Linsey’s SEIS, check out the video below:

This multiple class tradition started back in 2012, when Jon Rogers completed the first ever CINCO (5 classes in one day). Since then we have had over 50 people complete the CINCO challenge….

Want to complete the CINCO? Well you get your chance on February 6, 2016, when we will be hosting our 3rd annual CINCO Saturday. Stay tuned for more details.

10-Week Challenge Results (Amy Colburn)

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

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

Ok, I am just going to come out and say it, losing 32-lbs and 21-inches in just 10-weeks is simply awe-inspiring! I have seen numbers like this before but they usually come from a MLM calorie restriction diet where the participant starves themselves for 60-90 days. Sure these MLM participants “lose weight” but they often lose muscle mass (becoming weaker), and reinforce their unhealthy relationship with food. In other words, not all weight loss is created equal

Meet Amy Colburn – Amy not only lost 32-lbs and 21-inches in just 10-weeks, she also improved her strength, increasing her max push-ups (in 2-minutes) by 18, her max squats (in 2-mins) by 24, and her max sit-ups (in 2-mins) by 13! The best part about all this, Amy made this progress in a healthy and sustainable way!

To learn more about Amy’s 10-week Journey read below:

Left (Sept 2015) - Right (November 2015)

Left (Sept 2015) – Right (November 2015)

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

I am a high school math and science teacher at Everett High School!

Do you have any hobbies?

Besides being a Gym Beast? ha! I spend most of my free time these days rooting for the Hawks and the Cougs. I like to go on hikes, spend time with family and friends, and watch my younger cousins’ sporting events.

Bootcamp at 2.0

Bootcamp at 2.0

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

I heard about the challenge from the trainers while working out at CKO. I had been a member for a while and had passed up on a couple of other challenge opportunities. I didn’t think I needed the support because in general I (thought I) knew what I needed to do to see results. I went back and forth and finally decided to join just a few days before the challenge started. The hard part was committing to something right at the same time that a new school year started as sometimes things can get a little hectic!

What was your favorite aspect of the challenge?

The CKO/2.0 Owners and Staff! I was nervous when I signed up that it would be like other challenges or weight loss groups where if you know anything about nutrition you are hearing the people running it talking about the plan and you just think to yourself “this is a bunch of nonsense”. I’d done some research on what we actually should be eating (again…I had the tools, not the motivation) and everything that Garett, Jessica, and Carla said at the kickoff meeting aligned exactly with what I’d read. I knew during the kickoff meeting that this challenge would be a success because it was obvious the people running it aren’t just there to get your money but they really want to help you change your life.

Amy was a regular at 2.0's Kettlebell class

Amy was a regular at 2.0’s Kettlebell class

What was the hardest part about the challenge?

Signing up for it.

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

Knowing that I am fully capable and deserving of being healthy and comfortable in my own skin.

zxc

Amy (second from left) at the Challenge take over class. Yoga at 2.0!

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

Being afraid of falling quickly off the “bandwagon”. I’m typically an all or nothing kind of person and so the challenge itself was fairly straightforward. The guidelines were clear and I even had a checklist with exactly what I needed to do on a daily basis. Now that I can make my own decisions and having to make a conscious decision on my own to eat well and workout, I struggle with wondering if I am capable of making the right choices but also being able to enjoy life. I know I will not go the rest of my life without a drink or dessert, but being able to make a conscious decision to have that thing and then move on is what I am still working on.

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

DO IT! I don’t think it really matters where you are on your journey, you will get something out of the challenge. I know that what I needed was most definitely not the same as what every other person needed but we all got something good out of the challenge. I knew pretty much all of the information but the challenge helped me put it into motion and see that I was capable of making positive changes. I know other people who were motivated but didn’t necessarily have all the tools they needed. The CKO/2.0 owners and trainers do an excellent job of giving everyone all the information they need and then individualizing support to help each person where they need it.

Amy at the Community Challenge. Help make over 9000 meals for the HUNGRY

Amy (at right) at the Community Challenge. Help make over 9000 meals for the HUNGRY

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

I’ve tried pretty much everything. What made this challenge different: The food! At the kickoff meeting we were told to cut out sugar AND sugar substitutes for the first 30 days. I truly believe this is what made my challenge so successful. I’m a rule follower but also good at finding loopholes. Even while eating healthy in the past I would have diet soda and things with splenda in it because I figured it didn’t have calories so it didn’t matter. Once I cut those things out I found that I didn’t really crave high carbohydrate foods like I had in the past.

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

Just keep doing what you guys are doing!

Working hard at CKO

Working hard at CKO

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)! 

Something you might not know about me – I actually had a dream during the 2nd week of the challenge that I ate a glazed donut on accident. It wasn’t until I was almost done with it that I remembered I wasn’t supposed to eat it and I was like NOOOOOOOOO. Luckily I woke up and all was well, but it was weird!

Challenge results

  • 32.4 pounds lost
  • 21 total inches lost
  • Push-ups: from 32 to 50
  • Goblet squat: from 28 to 52
  • Sit-ups: from 50 to 63

10 week challenge

Congratulations Amy! Your 10-week journey is definitely an inspiration and a great testament to healthy “weight loss” practices. This is just the beginning of your journey!

Lia Santini (6-month update)

When a 30-day challenge turns into a 6-month challenge, the results can be life changing…

In May of this year (2015) Lia Santini accepted my 30-day challenge and lost 7-inches off her body and 6-lbs of body weight.

You can read about Lia’s 30-day Challenge here.

At the conclusion of the 30-day challenge Lia decided to continue to train with me and the results speak for themselves.

Left (May 7, 2015) Right (November 11, 2015)

Left (May 7, 2015) Right (November 11, 2015)

In 6-months Lia has lost a total of 12.5 inches off her body, 4 of those inches coming off her waist. In addition to the inches, Lia also lost 11-pounds of body fat.

Left (May 7, 2015) Right (November 11, 2015)

Left (May 7, 2015) Right (November 11, 2015)

Left (May 7, 2015) Right (November 11, 2015)

Left (May 7, 2015) Right (November 11, 2015)

Starting in October we began additional measurements using the TANITA Total body composition analyzer. Below are Lia’s Body Fat measurements.

LIA BF2

Body Fat Measurement

This body fat graph show a downward trend from 23% body fat to 20%, thus putting Lia in the Athletic range for women!

Muscle mass

Lean mass body weight

This graph (above) shows Lia’s lean body mass which correlates to the body fat graph seen earlier. This means, that most (if not all) Lia’s weight loss has been body fat, this is a good thing!

Oh, I almost forgot to mention, Lia is getting much stronger too. You may not believe this but Lia has never been able to do a “dead hang” pull-up. So after months of training Lia did her first unassisted, “dead hang” pull-up.

There you have it, in 6-months, Lia has lost body fat, built muscle and improved her over all strength.

Who’s next?!

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?

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.

“Re-Defining Expectations” The Linsey Jackson Interview (Best of the best series)

Can trainer have a favorite client?…

That is definitely an unfair question, that is like asking a parent if he or she has a favorite child. Now I am not saying personal training clients are like children, what I am saying is, that it is not really possible to have just one favorite, every client is completely unique, it really is comparing apples to oranges. So while it is true that all clients are different making it nearly impossible to compare them to each other, I can however tell you that there is definitely a distinction between good clients and GREAT clients. Great clients are…well… GREAT! They are an absolute pleasure to train and are the primary reason personal trainers love their jobs!

#Winning

Strong is beautiful! Also the gloves are a much nicer upgrade #Winning

So what makes a great client? Well for starters, they are committed to achieving excellence (no matter their starting point)! But there’s more, a great client shares many of the same values as some of the most successful people on the planet, which makes them truly inspirational! Great clients are also fully aware that they are in complete control over their own destiny. This is because at some point in their fitness/life journey they made the realization that the only person that can prevent them from achieving their goals is themselves. Once this revelation has been made, they start to become unstoppable, they begin to experience a burning desire to break the status-quo, and they start letting their own light shine brighter than ever!

Great clients not only possess an amazingly strong mental toughness which allows them to overcome almost any obstacle, they also possess the work ethic needed to achieve any goal they desire. But most importunately Great clients respect/enjoy the journey! This enjoyment of the journey comes from the knowledge that success comes slowly (life is a marathon not a sprint) but at the same time they also take pride in knowing that each and everyday they become just a little better! Because of all this, a great client is not only fun to be around but they inspire and even push the trainer to be better. That’s what makes a great client, a person who works so hard and accomplishes so much that the trainer has to step up his game just to keep up!

Linsey Feb 2014

Linsey doing the first ever CINCO Saturday (Feb 2014)

One client that has no doubt pushed me to be better is Linsey Jackson. I even remember her first day in the gym, she drove up in a Tesla, drinking Apollinaris Sparkling Mineral Water Mineral Water, wearing J-lo shades and walking around like she owned the place. Things got even more interesting when I asked her if she needed gloves, she told me, “no, I have my own”,  and showed me the cheapest and most generic $10 gloves ever! The gloves made me laugh a little as they definitely didn’t fit her, “I like the finer things” profile.

These were the "high end" gloves Linsey had. LOL

These were the “high end” gloves Linsey had when she first walked into the gym. LOL!

It is this same profile (liking the finer things) that I love about Linsey, she is a great reminder that, sometimes we should have a really nice bottle of wine, or (finally) “upgrade” to much nicer boxing gloves, lol, but seriously, it is a good reminder that sometimes we all need to stop and smell the roses, that life is too short not to enjoy our time here. But it is deeper than just the love of nice things, Linsey is just successful at life, in fact her personal motto is, “winning” and quite frankly just like DJ Khalid, “all she does is win”!

Linsey is “winning” mom, she “wins” in her career, she “wins” in the gym and quite frankly she wins at life. In a world where most people are happy doing the bare minimum, Linsey has a way of pushing the limits not only finding ways to exceed expectations but actually re-defining expectations. Linsey’s attitude about life reminds me about the 4-min mile, the expectation was that it could not be done, however, once Roger Bannister re-defined the expectation of human physical performance a once impossible task for the worlds best athletes has now become possible for high school students! And that is why it is an honor to train Linsey, because she has taught me about not settling for standards that were set forth by other people, because greatness is achieved not by meeting the standards but by setting them higher then previously thought possible. So thank you Linsey, that is some powerful knowledge!

Strong mind and strong body. Practicing Mindfulness using the MUSE headband!

So I challenge you all to redefine your expectations for your job, redefine your expectations about your health and most importantly redefine your expectation about what you can accomplish over your lifetime! The time is now to let your light shine brighter than thought possible!

Check out the Linsey Jackson interview below:

Besides being a CKO Superhero and one of Garett’s hardcore clients, what is your day job? I’m a Recruiting manager for a Social Networking company. My teams help hire our Software engineers. I also have 2 little boys, which keeps me busy. 🙂

What are your hobbies? Playing with my boys, kickboxing, gardening, hanging out with friends and family, rock climbing, drinking red wine (in moderation). I also love traveling, especially to other countries or places I’ve never been before.

1526458_10153087585298033_2727535604825176461_n

Bringing friends to CKO

 

How did you first learn of CKO?  Tracy! She convinced me to check it out, so glad I did. Garett was the instructor for my first class, and he beat us all into submission. I was so exhausted that I tried to get into someone else’s car afterwards.

What are some of your fitness goals? Generally to be strong, and badass. Getting stronger helps me wrangle and keep up with my boys. It’s important to me to be my best, for them.

Photo shoot

Photo shoot

What motivates you to walk through that door day after day and continue to push yourself? Levelling up, getting better and better.  I usually train with G first thing in the morning, and I must say – the rest of my day is better because of it. He helps me set the pace for performing at my best throughout the day, week etc… in all aspects of my life.

Would you recommend Garett’s personal training services? If so, why? Yes! Yes yes yes.  He’s challenging, but fun and he gets results.  Like I mentioned, he helps push me to be better, with training and it carries over to everything I do.  He inspires me to keep finding my limits, push them, find new ones, push them etc…

Chains for breakfast

Chains for breakfast

What is the best part about training with Garett? Where do I begin? The results are great, but what comes out of his mouth while we’re training is entertaining and can be pretty inspiring. I like to describe it as “Renon Realness.” Here are some examples:

(Garett Renon quotes)

”I don’t know who is going to dominate the world, but it won’t be a weak b*tch”

“Can you make that look…more…athletic?”

“I just want to help people not be weak b*tches”

“I know it feels heavy…but this is really not a lot of weight”

“Wow, you look tired today”

He does a great job toeing the line with being supportive, pushing me, and never quite being satisfied with my progress.  One of my other favorite things is when he goes on philosophical rants about anything from the decline of society to whether or not aliens exist.  Really helps me get through the 7am work outs.

What was the hardest part about training with Garett? He is challenging and hard to impress. For example, I worked up to doing 1 pull-up a while back (I can do 4 now!). I was sooo impressed with myself, and Garett’s response was (shrug) “that’s like level 1, level 0 maybe. Everyone should be able to pull themselves up” 🙂 He keeps me humble though!

Photo shoot

Photo shoot

What’s one thing you still find yourself struggling with?  Push press is not my favorite. Neither is walking weighted lunges and weighted step-ups on the box. I think G knows I hate them and incorporates them as often as possible to keep me in my place. JK, but he does keep pushing me to overcome my weaknesses, and embrace/defeat the things I struggle most with. It’s good for all of us to have someone like that around, keeping us honest and keeping it real. #RenonRealness 🙂