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!


Time for a Change? Personal 30-day challenge

The definition of insanity is doing the same thing over again and expecting a different result. But, this is nothing new, I am sure you have heard this, hell, I am sure you have said this on occasion. However, this definition of insanity is not just a quote it is a law of the universe. It’s just like the law of gravity, what goes up, must come down, we can’t argue these statements, we know they are true. But in the fitness world people love to challenge these “truths” of the universe. Everyday thousands of gym go’ers try to disprove this definition of insanity. For them everyday is groundhog’s day, they do the same thing over and over and over again, hoping that, this time, their results will be different. Ironically, each and every time these same gym go’ers are seriously shocked at their lack of progress. This resistance to change is especially strong when it comes to nutrition.

Well it's Groundhog day...Again!

Well it’s Groundhog day, again… and I am still not giving up sugar!

Twice a year we do a 10-week challenge at my gym. This 10-week challenge is more than a “challenge”, it is a lifestyle transformation program, and by far the hardest part for most of the challengers, is changing their relationship with food. Why is this so hard? Because they have to kick their sugar addiction, and increase their saturated fat intake. Yes, you read that right, increase their saturated fat intake. So, if the though of that makes you want to load up another insulin shot or choke down another statin, you can easily sympathize with why this maybe a hard change for the 10 week challengers.


But just because it is hard, does not mean it is impossible. So I will ask you just like I have asked the 10 week challengers. Are you happy with the condition of  your health (What about over the last few/several years)? Do you feel healthy? What about your weight, would you feel confident telling someone how much you weigh? What about the zombie apocalypse are you ready? Would you be impressed with yourself? If not, then why are you afraid to make a change? WHY?! What you did before has clearly not worked so why, oh why, would you continue to eat the same way? Remember the definition of insanity?!?!?


But I really don’t want to hear your answer to any of those questions, I just want to see action. So if you are not happy with your health I want to challenged you, just like I challenged the 10-week challengers. I challenge you to change the way you eat for 30 days! I challenge you to get out of your comfort zone and CHANGE up your old habits! I challenge you because it is 100% possible to become healthier, lose excess body fat, and have more energy but you have to be willing to change!

Remember these words:

If you want change in your life, you have to make changes in your life.

How to eat? Start here!




Get To Know a Member (Shannon McKeon)

If their was a contest for the happiest person on Earth Shannon McKeon would be my favorite to win. Every time I see Shannon she is smiling, even during class when I receive stink eye after stink eye from many of the other members (lol), Shannon is still grinning from ear to ear. Her positive energy is really contagious.  Shannon has been a member of CKO since April 2013 and is in the Century Club (100 classes at CKO) and a regular member of the got to get hot club!

Shannon at our 1 year anniversary class

The Shannon McKeon interview:
How did you first learn of CKO?
My friends Dee and Michele (aka our very own DJ, Miss Shelrawka) told me about this great kickboxing gym they had joined. They said the classes were a killer and that I would enjoy it. I went to my first class on President’s Day. I had an absolute blast!  I had never punched a big bag before and I loved it.  It was so much fun to be bouncing around with boxing gloves, throwing punches and kicks at the bag — all set to music. I got tied up with work and did not go back to CKO until two months later in April. I thought I would try it out, see if I could continue going to classes. Turned out I could make the evening classes. I loved the workouts and signed up for a year membership.
What are some of your fitness goals?
I would like to run a marathon one of these days.
Also, I have no self control when it comes to happy hour food and drinks. I am trying to be healthier on the weekends.
The only time she has not smiled ;)

The only time she has not smiled 😉

What is your favorite aspect of CKO?  
 My favorite aspect of CKO are the people at the gym. It is astonishing how inspiring the members are.  I’ve met a woman who was working out a few short weeks after having a baby, a gentleman with Parkinson’s Disease, a young one who can jump over six feet in the air (Kevin you know you are amazing!), people recovering from injuries, and scores of people who continually make the time in their busy lives to do something good for their bodies. It is a privilege to work out with such a remarkable bunch!
What motivates you to walk through that door day after day and continue to push yourself?
 My job can be incredibly stressful. I used to throw on my sneakers and run up a hill to dissolve the tensions of the day. While I still run, I have found that CKO is an even better mechanism for dealing with work overload. In our busy lives, it is so important to make the time to take care of ourselves. Accordingly, I go to a CKO class as often as I can. What can be better than to pummel a bag after a day of chaos? Thank you for this CKO!
What’s one thing you still find yourself struggling with? 
 The most difficult part of the classes for me are the sprawls. I am not kidding, sprawls are no joke for me. Sometimes I’ll drop down on the ground after a long, hectic day at work and think how nice it would be to simply lay there for a few minutes and catch my breath.  But then I think of what the fighter Jack Dempsey said, “A champion is someone who gets up when he can’t.”  I love that quote.
What can we do better to help you actualize your true potential? 
I can’t think of anything that could be done better.
Share any relevant information you’d like about yourself that other CKO team members might not know about you!
I grew up in a tiny town in Montana and moved to the Seattle area after university. I met my husband when he was in town on a break from crab fishing on the Bering Sea. We are the proud parents of a darling, 8-year-old Beagle named Walter. That dog has buried all of my wrist wraps, so you will generally see me at the gym without them.
Shannon on Team CKO for the World Concern 5K

Shannon (on knees in middle) on Team CKO for the World Concern 5K