Did That Just Happen – Talking politics with Jen Rash

In this episode Garett talks to CKO/2.0 Member Jen Rash about the 2016 Presidential Election. This most recent election is one that will definitely go down into the record books as the most insane election ever. Garett and Jen don’t waste anytime and start the podcast off full throttle. Enjoy!

You can hear the podcast below. However, if you like the podcast, please subscribe to the Team Renon Podcast on iTunes and leave us a positive review.

Jen Rash CKO Kickboxing Seattle

Jen Rash grew up in El Paso, TX and moved to Seattle in 2002 to attend UW where she studied Communications. She has been a member at both CKO Kickboxing Seattle and 2.0 Next Level Fitness for just over 1-year. Over the course of this year she has become “much stronger”, and “much saner” (her word). Jen is a Senior Account Manager at PRR, which is a full service communications firm in downtown Seattle. Jen has worked on everything from the SR 99 Bored Tunnel, to the Surprised by Shoreline campaign.


Results: 30-day Bulletproof Coffee Experiment

The results of the Bulletproof coffee experiment are in and over all they are positive. There were a few people who weren’t able to stay consistent however those that did hang in there, all managed to see a reduction in overall bodyfat. You can see the results below:
Garett's Bulletproof coffee experiment
In addition to the fat loss many of the participants also experienced:
  • A reduction in sweet tooth
  • A loss of hunger (being hangry)
  • A reduction in snacking
  • Increased energy
  • Increased focus


Bulletproof coffee seems to be a simple and effective way to reap the benefits of intermitted fasting while providing many other benefits. In fact, I list bulletproof coffee as one of my top 7 “life hacks“. So if you are looking for an delicious way to improve your eating habits I recommend giving bulletproof coffee a chance!

300 Rep Challenge Kettlebell Workout # 6

This is a fun and quick 300 Rep kettlebell workout. The goal is to use as heavy a weight as possible while maintaining good form. For this workout I used a 53-lbs for the swings and goblet squats, a 44-lbs for the press and bent rows, and a 35-lbs for the kneeling kickouts.

To track your progress record the weights you used and the time till completion.

The workout is:

  • 100 kettlebell swings
  • 50 Kettlebell press (25-each side)
  • 50 Goblet Squats
  • 50 Bent over rows (25-each side)
  • 50 Kneeling kickouts (25-each side)


Yin and Yang Kettlebell Workout # 5

The Turkish Getup (TGU) and the Kettlebell Swing are know as the “Yin and Yang” of the Kettlebell world. The TGU is slow and powerful while the swing is fast and explosive.

This workout is 10 rounds of:

  • 1 TGU (each side)
  • 15 swings
  • 5 Push ups
  • 5 goblet squats
  • Rest 1:00 between rounds

Think Globally, Act Locally?

Imagine, that later today someone from the future shows up on your doorstep and hands you a piece of paper…

This paper contains a list of 10 instructions that all humans must abide by, in order to achieve world peace and global happiness. If such a list exists, I would bet that the phrase, “think globally, act locally” would be somewhere near the top of that list.

"I'm from the future"

“I’m from the future”

Am I right? I mean, if everyone on the planet followed just this idea alone, wouldn’t the world suddenly become better?!

So why then do very few people act locally, especially when it comes to charities, and politics?

Let’s talk charities first. But, before I go on any further I want to make it clear that I am not going to play the “my charity, is better than your charity” game. I must say that this is not about any specific charity being more important then another, it is about the amount of support local charities receives versus a global charities.

So for the last 3-years we have supported various breast cancer charities. We held special classes, and the support was impressive to say the least, if fact, one year our small gym of 500 members raised over $7200. It was awesome to see everyone support a cause that has affected so many women (including some of our own members).

And, It’s not just our gym, the entire month of October goes “pink”. The NFL goes pink, and every weekend there are run/walk events attended by thousands wearing pink costumes, with pink face paint…

Notice the shoes and gloves...

Notice the shoes, gloves? Notice the refs wristbands, whistle, and hat?

Again not saying one charity is more important than the other, but because of the overwhelming support breast cancer seems to have, we decided to change our yearly charity class. So this year we decided to find a person or family in our local community who was in need. In other words, we decided to act locally.

We found a family who lost their 14-year old daughter Ahmie Njie from Desmoplastic Small Round Cell Tumors on December 1, 2013 (for more information click here). This cancer devastated Ahmie’s family and now they are having a hard time paying bills. So we thought this is a great opportunity to cut out the charity “middleman” and give back to our local community, helping a family in our actual neighborhood.

And guess what? The support has been less than desirable; to date we have raised around $500 and we are less then a week a way from the event. This is a far cry from the $7200 we raised the year before. What is the difference? Why is that when we supported a major charity, one that has it’s own month and the entire NFL behind it, that people gave and gave and gave, but when we choose to support a family that lives a few miles from our gym, people stopped giving?

Is it because seeing a neighbor in need is somehow “too real”? Is it because we trust that these big “corporate” charities will handle our money better than a local family?

I wish I knew the answer, I am just asking the questions…

What about politics? It seems everywhere you look or listen people are debating about Trump, Hillary, and Sanders. The race for the presidency always brings on a lot of passion, but what about our local and state politics? Do the same people that passionately debate about the presidential candidates, have similar debates about their city’s mayoral candidates, or what about the candidates for sheriff, or what about the other elected city officials? I would think that the issues in your own city would affect you at least the same, if not more, than the larger national issues?

Minded - Blown

Did I just blow your mind?

So why do we tend to forget about the importance of our local environment? Well I can’t tell you the answer because I don’t have it. But what I can do is a “Call to Action”!

Call to Action

Don’t forget about your own community! Your life if affect by your community because your community is a major part of your environment. And one of the biggest influences on the overall quality of your life is, your environment. Which means, if you want to improve your life, start making changes locally.


“If you want to make the world a better place, take a look at yourself and make a change”! -MJ

Too close for comfort

Podcast Episode 18


If you had to choose between having the ability to fly or be invisible, what would you choose?  In this episode Garett and Jessica discuss this topic and what your answer may say about you! Also is it possible to be a true “hero” if you choose to be invisible?

The conversation then moves to a question about proximity and convenience. Is it possible that a gym can be too convenient? Well Garett and Jessica have a real life story about a person that took 3-years to finally step through their gym door all while working right next door.

Finally Garett and Jessica discuss a health fair they attended which was located at a supplement shop.  If you are curious about supplements this is a must listen!

Check out this episode!

How to get abs without being a Fitness Snob (Episode 11)

podcast_iconAre Abs (crunches, sit-ups, etc) exercises bad for you? Are there better and safer ways to get that elusive 6-pack? In this episode Garett and Jessica discus the negative effects of back rounding, and suggest some really amazing alternatives, if fact one of the alternatives you could be doing right now as you read this sentence…Also are you a fitness snob? If you are unsure listen in as Garett and Jessica talk about the most common traits of a fitness snob.

Check out this episode!