21-Day Cold Shower Challenge

About a month ago I wrote about 7 – Life Hacks that have significantly improved the quality of my life. Number 5 on that list is cold water therapy! Taking a cold shower or bath has a lot of health benefits such as; improving circulation, strengthening the immune system, improving sleep, improving your cold tolerance, improving your mood, increasing testosterone, stimulating the release of growth hormone, and improving the health of your hair and skin among others things…


So as you can see, there are lot’s of “sciencey” reasons why you should take cold showers, but the main reason is to toughen you up! Seriously, we live such sheltered lives especially when it comes to temperature. We tend to spend most of our time in temperature controlled buildings and vehicles where the temperature is somewhere between 65 and 70 degrees. And when we do experience anything outside this 5 degree window we immediately start complaining that it is either too hot or too cold.

I challenge you to stop being such a sissy and start becoming a stronger MAN or WOMAN!!! So if you are up to this challenge, I guarantee by the end of it you will be much tougher, and have a greater appreciation

Details of the 21-day Cold Shower challenge.

Days 1 – 7:

  • Start with a warm shower for as long as you like.
  • Finish the shower with 30-secs of cold (as cold as possible)

Days 8 – 14:

  • Start with cold for 30-secs
  • Then warm for as long as you like
  • Then cold for 30-secs
  • Back to warm for as long as you like
  • Finish with cold for 30-secs

Days 15 – 20:

  • Start with cold for 1-min
  • Then warm for as long as you like
  • Finish with cold for 1-min

Day 21:

  • Start with warm (if you want)
  • Finish with 5-mins of cold

Bonus Challenge:

  • Take a 10-mins cold plunge. This can be done in either your bath tub with ice or find a cold body of water (lake, ocean or river).
Lake 22 Garett Renon, cold water

Lake 22 (Alpine lake)

A Few More Details

To signup –  CLICK HERE! From there- you will receive an invite into a private Facebook group. We will use the group to ask questions, provide tips, and check-in with each other.

Thank you in advance for participating. I look forward to seeing your results!



The best day of the week to workout!

It was a random Saturday morning during the summer of 2010 that completely changed my life for the better! On this particular morning I decided to do something that I refused to do for many years, which was get up early and go to the gym. I have always been consistent in the gym (during the work week) but I rarely worked out on the weekends with the exception of participating in sporting events. The reason? The weekend was my time off and more importantly, it was my time to sleep-in!!!

CKO Kickboxing Seattle Motivation

So what changed?

I had recently fell in love with Kickboxing however I had a hard time fitting the classes into my already jam packed schedule. Then, the night before (Friday), my plans fell through, which meant I actually got to bed at a decent time. Suddenly I found myself wide awake at 7am on a Saturday morning feeling well rested and eager to take on the day. I checked the Kickboxing schedule and saw there was an 8am class. So after a quick mental battle between going back to bed or getting up, I decided I was going to do something different. I got up and went to my first early Saturday Morning workout and my life was never the same again!

CKO Kickboxing Shoreline Washington

Why was this particular Saturday morning workout life changing?

A typical Saturday morning for me usually consisted of sleeping-in anywhere between 8:30am and 10:00am depending on what I did the night before. Then once I got up, I would just “lounge around” the house doing a whole lot of nothing and it would usually be sometime after-noon (1 or 2 pm) before I did anything remotely productive. However on the Saturday of my early morning workout, I worked out, made breakfast, and cleaned the entire house all before 11am. Not only did I get way more done, I had a ton more energy. The entire day was amazing, I felt as if I had just unplugged from the Matrix and finally saw the world as it was supposed to be, I felt ALIVE, instead of feeling lazy and lethargic like I did most Saturdays.

Unfortunately, a lot of people still hold on to the “Saturday and Sunday are my time to sleep-in” mindset and because of this, they are extremely hesitant to workout on their “days off”. And this is a damn shame! Because an early morning workout on your day off just might be the most important workout of your week!

Anthony Robbins Quote, CKO Kickboxing

Reasons why (early morning) weekend workouts are life changing:

  • Wakes you up! – The hardest part about an early morning workout is getting your ass out of bed. But once your workout is complete, you feel absolutely amazing. Not to mention you will have tons of more energy, which allows you to make the most of your day off instead of waisting yet another weekend “lounging around”.
  • Reduces stress – Sure, all workouts reduce stress, but this is not just any day, this is your day off! So working out first thing in your morning is a great way to shake off the stress of the work week and to also free up your mind to enjoy your weekend!
  • Forces you to make smarter choices the night before – This is like killing 2-birds with one stone. If you commit to an early morning workout, you might think twice about mindlessly staying up late or having a few too many drinks.
  • You have the time – Most people are extremely busy during the weekend however you can usually find time for yourself in the morning before the rest of your family gets up!



I am challenging you to complete just 4 workouts over the next 30-days. That’s it just 4!

How it works:

On either Saturday or Sunday you need to complete your workout before noon. Post your workout on Facebook and use the hashtags #GarettRenonTraining and #WeekendWarrior.

2.0 Next level fitness, bootcamp Shoreline WA

What if you can’t get to a gym?

If you can’t get to a gym you can read this (for some ideas) or go for a 20-min jog around the neighborhood and then set a timer for 20-mins and do As Many Round As Possible of:

  • 10 pushups
  • 10 Squats
  • 20 jumping jacks
  • 20 mountain climbers
  • 20 walking lunges


Complete 4 early morning weekend workouts over the next 30-days. After the 30-days you can thank me for changing your life 😉

CKO Kickboxing Seattle Washington




30-day Bulletproof Coffee Experiment

Are you ready to try the most delicious experiment ever? Not only is this experiment delicious, it is easy to do, and the results can be life changing…

Coffee, challenge, fat loss

Why should you try this experiment?

There are many reasons why you should try this experiment but we are only going to focus on one:

Fat loss

It all comes down to fat loss…

Every aesthetic fitness goal from losing 30-lbs, to chasing that elusive 6-pack, to wanting to look hot for your wedding (or recent divorce), it all comes down to fat loss!

It’s true! You will be more likely to achieve your desired results if you just focused on fat loss instead of; the numbers on the scale, or the amount of calories consumed (or burned), or staying in the “orange zone”, or counting steps. This is because “weight loss” means almost nothing if your body fat percentage does not change.

For example –  Losing 10-lbs while maintaining 35% body fat does very little for you health and even your appearance. However a 5% to 10% decrease in body fat while maintaining your current weight will not only make you much healthier but you will look a whole lot better naked!

That’s what this experiment is designed to do, teach your body to become a fat burning machine in just 30-days!


By drinking “butter coffee” for breakfast!!!

Bulletproof coffee challenge

“Butter Coffee” It’s whats for Breakfast

Yes it true, you will be drinking coffee mixed with butter and MCT oil for breakfast and this coffee concoction will allow you to receive all the benefits of fasting (intermitted fasting) while providing you energy and most importantly keeping you satiated.

I am not going to go into any real detail about the science behind fasting, so if you want to know more please read this and this. If you don’t care about the science all you need to know is this — drinking bulletproof coffee allows you to easily fast for 16-to-18 hrs everyday. Why is this important? Because while you are fasting, you are burning FAT!!!

Benefits of drinking Bulletproof Coffee

  1. The fat from the butter satisfies your hunger, while allowing for proper hormonal functions. Not to mention that the fat allows for a slower absorption of the caffeine from the coffee which prevents the coffee “jitters” and gives you more consistent energy through out the day.
  2. MCT oil – This oil converts to Ketones which is an energy source preferred by the brain. The result? More mental clarity and another source of energy.
  3. Caffeine – No explanation need, we all love caffeine and we all know the benefits…
  4. It is delicious!!!

Rules of experiment (In order)

  1. Consume Bulletproof coffee every morning
  2. Fast for a minimum of 16-hrs every day (30-days)
    • Only “food” allowed during the fast is butter coffee
  3. Take bodyfat measurement before (and after) you start the experiment. If you are in the Seattle area you can take your bodyfat measurement at 2.0 Next Level Fitness.
  4. Keep carbs under 100-grams everyday
  5. All carbs must be consumed after a workout or as late as possible in the day
  6. No Sugar or sugar substitutes
  7. Must do 5-workouts a week
  8. Optional but recommended for best results – No alcohol
  9. Optional but recommended for best results – At least 1-workout a week must be done in a fasted state. This means a morning workout before you eat and food.

Example – Typical day(s) during the experiment

Day 1

  • 6:30 am – Drink Bulletproof coffee
  • 11:00 am – Lunch
  • 2:00 pm – Snack (optional)
  • 5:00 pm – Workout
  • 7:00 pm – Dinner

Day x (morning “fasted” workout)

  • 6:30 am – Drink Bulletproof coffee
  • 9:00 am – Workout
  • 11:00 am – Lunch
  • 2:00 pm – Snack (optional)
  • 7:00 pm – Dinner

Experiment Summary

  • Day 0: Take bodyfat measurement
  • Day 1 – Drink bulletproof coffee first thing in the morning and then proceed to eat lunch and dinner when hungry
  • Days 2-30: Fast for a minimum of 16-hrs, keep carbs below 100-grams, and workout a minimum of 5-days a week
  • Day 31: Measure bodyfat

Frequently Asked Questions

  1. Do I really have to put butter in my coffee? YES!
  2. How does it taste? Like a warm hug
  3. Do I have to use the Bulletproof coffee beans? No. The Bulletproof coffee beans are very tasty and high quality but any quality coffee will do.
  4. Can I use Coconut oil instead of MCT oil? No. While coconut oil is healthy and does contains MCTs the amount of MCTs in coconut oil is not enough to see the benefits we are looking for.
  5. What type of butter should I use? Kerry Gold or any pastured raised (high quality) butter
  6. How do I make bulletproof coffee? Go here
  7. Where can I get the Bulletproof beans or MCT oil? We sell it at CKO Kickboxing Seattle and 2.0 Next Level Fitness, or you can purchase online at www.bulletproof.com
  8. Is XCT oil the same as MCT oil? Yes!
  9. What is the difference between XCT oil and Brain Octane? While both are great, the Brain Octane is just higher quality. 

A Few More Details

To signup –  Email me at garett@teamrenon.com with “BP Coffee, I’m in” in the subject line. From there- you will receive an invite into a private facebook group. We will use the group to ask questions, provide tips, and check-in with each other.

Thank you in advance for participating. I look forward to seeing your results!




Grease the Groove Push-up Experiment Results.

push up experiment (1)

On May 9, 2016 I started the Grease the Groove Push-up experiment (read about the experiment details here). Well it has been 30-days and the results are in and quite frankly they are amazing!

Garett Renon pushup experiment grease the groove

May 9th, 2016 (Finding my baseline)

Experiment Summary

  • Day 1 – Determine push-up max
  • Divide your day 1 push-up max by 2 – This is the amount of pushups to be performed each and every set.
  • Perform your pushups 6 days a week (rest one day a week)
  • Days (2  – 15) – Perform 5 sets of push-ups per day with at least 1-hr break between sets
  • Days (16 – 29) – Perform 6 sets of push-ups per day with at least 1-hr break between sets
  • Day 30 – Retest you push-up max (hopefully your pushup max has increased)


There were 17 people that completed the experiment and nearly all had improvements well above 20%. Well everyone except me (LOL). I was able to crank out 2 more for a 6.7% increase. While I don’t like to make excuses, my excuse is that on Monday June 6, 2016 I completed my StrongFirst Snatch Test. The result? I am now a certified StrongFirst Kettlebell instructor! That’s the great news, the not so good news, is that my body was so sore and tired from the test that it took everything I had to crank out 2 more pushups. It’s all good, because an improvement no matter how small is still an improvement so I will take it!!!

Ok now lets look at the results of everyone else (see figure below).

Garett's Pushup experiment results.

Average improvement was 74%

As you can see all 17 people where able to increase the amount of push-ups and some made unbelievable progress progress. In fact the average strength (pushup) increase was nearly 74%! This is incredible!

Final Verdict

The grease the groove method works!!! So if you want to improve your pushups, “train often, but never to failure” or in other words “stimulate but don’t annihilate”!

Grease the Groove – 30-day push-up experiment

Is it possible to increase your strength by as much as 20% in just 30-days without ever breaking a sweat? Believe it or not, these types of GAINZ are said to be possible if you follow a method called “grease the groove”…

push up experiment (1)


I heard about “greasing the groove” many years ago reading the 4-hour body. Then it recently caught my attention (again) when I heard Pavel Tsatsouline the founder of StrongFirst on the Tim Ferris podcast discussing this method in greater detail. The idea behind “greasing the grove” is that by doing just a few “perfect” reps throughout the day, your strength will increase by improving your neuromuscular efficiency. The key according to Pavel is to “train often but never to failure”

Ok, it is one thing to read about this method and it is another thing to actually apply it, and that’s exactly what I want to do. I want to test this method out for myself. However, I don’t want to do this experiment alone, I am looking for volunteers (the more the merrier) to help me conduct a 30-day push-up experiment.

How it works

Day 1 – Perform as many perfect push-ups* as possible without stopping. This will be your baseline measurement. (For this experiment I want only push-ups on your toes – NO KNEE PUSHUPS! If you can’t do 1-push up on your toes elevate your upper body. The more you elevate your upper body the “lighter” you are).


Upper body Elevated pushup

(*If you want to learn more information on how to perform a perfect push-up check out this great blog by Chief StrongFirst Instructor Karen Smith. Bottom line – a perfect pushup means you creating “stiffness” throughout your body so it moves as one unit. No sagging or “humping the floor”. Also make sure you do full range of motion and pause momentarily at the bottom position before exploding up).

Ok, so you got your baseline measurement, now what? Take that baseline measurement and cut it in half (divide by 2). This number will be the maximum amount of pushups you will conduct at one time during the 30-day experiment.

For example, let’s say for your baseline measurement you did 20 perfect pushups you will now perform no more then 10 push-ups at one time.

For this experiment I want you to do 5-sets of push-ups per day for the first 14-days and 6-sets of push-ups for the last 14-days. The key to this experiment is maximum rest between sets. This means at least 1-hr rest between sets (see below for greater detail).

Not a requirement at all- but as a guide, I recommend push ups at

  • 6am
  • 8am
  • 10am
  • Noon
  • 2pm
  • 4pm
  • 6pm
  • 8pm

This is eight times a day– not five– so you can skip the first couple or last, or miss some in the middle. Of course, you can go any 5 times during the day, as long as they are at least 1-hour apart.

Days 2 – 15:

  • Perform 5-sets of pushups per day, 6-days a week.
  • This equals 50 pushups per day for a total of 300 push-ups for the week (using above example).

Days 16-29:

  • Perform 6-sets of pushups per day, 6-days a week.
  • This equals 60 pushups per day for a total of 360 push-ups for the week (using above example).

Day 30:

  • Retest you push-up max

Experiment Summary

  • Day 1 – Determine push-up max
  • Divide your day 1 push-up max by 2 – This is the amount of pushups to be performed each and every set.
  • Perform your pushups 6 days a week (rest one day a week)
  • Days (2  – 15) – Perform 5 sets of push-ups per day with at least 1-hr break between sets
  • Days (16 – 29) – Perform 6 sets of push-ups per day with at least 1-hr break between sets
  • Day 30 – Retest you push-up max (hopefully your pushup max has increased)

A Few More Details

To signup –  Email your baseline pushup measurement to garett@teamrenon.com with the subject line “Grease the Groove Baseline”. From there- you will receive an invite into a private facebook group. We will use the group to check in on each other and keep everyone on the gainz train.

Thank you in advance for participating. I look forward to seeing your results!

The most common patterns of SUCCESS (Challenge)!

There is no secret formula for success. In fact, if you know where to look or what to look for you will see that the formula for success is hiding in plain sight, it is everywhere…

There is a well-known “Martial Arts” book titled The Book of 5 Ringswritten by the legendary swordsman Miyamoto Musashi circa 1645. This book is not only popular with martial artist, it is also highly regarded amongst many high performing entrepreneurs because of its “defeat your enemy” and “become a master of your craft” message.


One of my favorite quotes from this book is:

“If you know the way broadly, you will see it in everything.”

This means that the patterns of success are the same for everybody and once you begin to recognize these patterns, you will see them everywhere. In other words, the journey to become a world-class athlete, or a world famous chef, or a platinum level recording artist is nearly identical to the path of the successful small business owner, successful teacher, successful real estate agent, successful mom/dad, and even a successful fitness transformation. No matter what your goals or aspirations the pattern of success is nearly is the same for everyone.

Think about this for a second…The pattern of success is nearly the same for everyone…


“You fight the way you practice”

This means that if you want to become successful you should start recognizing these patters of success, ASAP!

BUT, before you can recognize them, you have to know what to look for…

To help you locate these successful habits (or patterns) I have listed several that I have noticed while doing this exact exercise. They are:

Patterns of Success

  • Passion – All successful people find some enjoyment in their journey towards greatness.
  • Hard Work – Successful people ALWAYS do more then the bare minimum.
  • Goal setting – All successful people have clearly defined goals.
  • Continuing education – You are either growing or remaining the same (getting worse). Successful people never stop learning
  • Open-minded – Successful people try to learn something from nearly every situation they encounter.
  • Meditation – Many successful people take time for themselves and do so form of meditation be it breathing exercises, moving mediation (exercise), or spending time in nature. There are many forms of “meditation”, the key is finding a balance between the physical world and the mental world.
  • Consistency – This is the most import factor in achieving success. It’s all about the daily pursuit of excellence

Ok, here is your challenge/homework:


Find 5 successful people, it can be anybody, famous people or your “next door neighbor”, it doesn’t matter as long as you view them as successful. I want you to learn everything you can about what makes them successful. Find out about their goal setting process. Find out about their daily habits/routines. Learn about how they overcame obstacles, etc…

For “famous people” use the power of the Internet; look for interviews, or books, or podcasts to learn about their success habits.

If it is your “next door neighbor”, conduct the interview yourself. Ask them about their “story”…

After you have done some research on these five people please answer the questions below and post them in the comments section:

  • What are some of the common themes (success patterns) you found?
  • Did you find anything else to add to the list above?
  • What is the one pattern that you find you need most work on?

You have two weeks to complete this challenge. GO!!!






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.


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?!