10 Week Challenge Results (Jessica Ketola) part 3

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


Meet Jessica Ketola, a mother, a nonprofit director, a musical talent, a kickboxer, a weight lifter, a fitness inspiration and an overall great person. In addition to all this Jessica, is also a 3 time graduate of the 10-week challenge. Each challenge provides unique learning experiences and during this challenge Jessica learned that our “simple” fitness plans are not always so simple

However despite all the twists and turns of her journey she still managed to find time to workout.

To hear about Jessica’s experience read the interview below.

March 2016 - May 2016

March 2016 – May 2016

The Jessica Ketola Interview

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

Executive Director for a local nonprofit, Turning Point, that serves at-risk youth and low-income families in the neighborhood
Do you have any hobbies?
Not really. Raising four kids has kind of been my hobby over the last 20 years — but I do enjoy cooking, entertaining, enjoying family, friends and strangers, and laughing, dancing and drinking wine. After which I love to indulge myself in a good book, a hike, a spa day, or some delicious silence and solitude.
CKO Kickboxing Shoreline. Real People Real results

Being strong is our right! Jessica working towards completing the CINCO

How did you learn about the challenge and was it a hard decision to sign up?
This was my third challenge (read about the other two here and here). CKO has been life-changing for me and I wanted the extra push that the challenges provide to keep me working hard, growing and testing my limits.
What was your favorite aspect of the challenge?  
I loved the Semi-Private Training. During the last challenge, I discovered that I really liked strength training and so this time I took full advantage and improved my strength all around.
What was the hardest part about the challenge?
They say the journey is never a straight line but a bumpy, twisty journey and this time, I found that to be ever so true. My dear friend, pastor and colleague was diagnosed with a heart attack and congestive heart failure that is very serious. After which my husband was rushed to the hospital and we were told he was having a heart attack. Fortunately for us, he was NOT having a heart attack but pericarditis (inflammation of the heart sac) but after a rocky night where he flatlined and they had to resuscitate him and two nights in the hospital, our family was pretty rocked. Add to that, taking on the lead responsibility of our church in addition to everything I was currently doing which was already too much, you get one of the most stressful months I have been fortunate to live through. So, I may or may not have eaten a whole MOD gluten free pizza one night in the hospital and I certainly began to give myself allowances of wine and chocolate. But I didn’t quit. I traveled a whole week away and still got my 50 workouts in!
Bootcamp 2.0 Seattle, shoreline

Jessica (bottom left) after a very intense bootcamp

What motivates you to walk through that door day after day and continue to push yourself?
You guys do! This gym is my happy place. Garett and Jessica, all the staff and just some really great people who are all pushing themselves to become the best versions of themselves.
What’s one thing you still find yourself struggling with?
Self-acceptance and maintaining fitness and health in balance with the occasional indulgences and stress of everyday life.
I am CKO
What would your advice be to some considering doing a 10 week challenge?
Do it! It will change your life!
What can we do better to help you actualize your true potential? 
I think you are doing it. Thank you!
Share any relevant information you’d like about yourself that other team members might not know about you.
The last couple challenges I have seen dramatic results. This time, being closer to my ideal weight, my gains were much smaller. And yet, I made gains. I lost inches. I lost pounds. I lost fat. I built muscle. And I got stronger. My fitness improved across the board. One of my goals was to work on the emotional side of the challenge, and I feel I made some good progress there as well. And so all in all, I am proud of myself even if I didn’t “arrive.” The more I journey, the more I realize that there is no arrival destination. We all just keep progressing, growing, learning and evolving. So here’s to the journey! 
September 2014 - November 2014

September 2014 – November 2014 (Jessica after her first 10-week challenge


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 (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.

Shame on you! (Podcast episode 7)


There is a lot of shaming going on, is this because of the anonymity of the Internet or is this a self reflection of low self-confidence? In this episode Garett and Jessica discuss the latest fit shaming article and then Jessica yells at Garett for being a “shame-er” of low self-confidence. Also kids in the gym, yes or no? Should the gym be your alone time? What about girls becoming bulky? Both Garett and Jessica hope to finally put an end to this ridiculous myth? What about those superbowl commercials, or better yet what do the movies that were promoted during the SuperBowl say about us as a society?

Check out this episode!

Self-Sabotage “I Have Kids”

I so badly want to believe that you alone are the master and creator of your own destiny and that you are the only one responsible for your successes, failures, habits, and/or beliefs! However, this is not the case, there are certain factors that are out of your control, such as your parents and the environment you were raised. I have never met anyone who before they were born, was able to choose his or her parents. Do you know of anyone who has specifically chosen their parents? I bet you haven’t. So why are some people born in 3rd world African villages, while some are born right here in ‘Merica, the land of opportunity? If you think about your own life, you did not choose your parents, your country, your city, or even your neighborhood at least not for many years. So the argument can be made that a lot of what makes you, YOU, was the environment you were raised and the example set forth by your parents.



What does this mean? It means that out of all the “jobs” in the entire world, being a parent has the highest amount of consequences for determining the future of the Human Race! But most importantly it means that having kids is not an excuse for being unhealthy! In fact I would argue that being a parent is the biggest reason ever, to be healthy, because now you are directly responsible for the life of another human. It is like the argument for illegal drugs, is it a crime if you are only hurting yourself? That’s definitely debatable, but what we can all agree on is that once you harm someone else you are now committing a crime. Same goes for your health, if you don’t have any children and you want to be an overweight, who cares (it is your life journey), for the most part you are only effecting yourself, however if you are unhealthy and you have kids well now you are effecting someone else’s life. And not just anyone, you are effecting the health and livelihood of your own flesh and blood. You are now effecting someone that is 100% depended on you for food, shelter, protection, wisdom, etc.

Let’s clear the air right now, I do not have any kids (at least not that I know of 😉 ), so now is your chance to use this fact to tell me I don’t know what I am talking about and ignore everything else I have to say about this topic. The truth is I do not know what it is like to raise a child but I do know that:

  • You are your child’s “god” – For a minimum of 18 years your child is 100% depended on you for survival. This dependence is so strong that it is natural for the child to emulate his or her parents. Which means, if you live an unhealthy lifestyle, by default, your child will live an unhealthy lifestyle! Your child has no choice in how you choose to raise them, however your choices good or bad have a 100% direct influence on nearly every aspect of their life! If you are active, your kids will be active too. If you eat healthy, your kids will eat healthy too. If you have diabetes, most likely, your child will have diabetes (the apple doesn’t fall too far from the tree).

    What type of role model are you?

  • You are a role model for your childIf you met yourself, would you be impressed? Kids are really smart and I am guessing by the time they are 10-year to 12-years old they know whether you are a winner or a loser at life. They will know whether you are healthy or unhealthy. Remember when you were a kid and you thought your dad could beat up Superman? Once you found out that your dad was not Superman, did he still impress you? Well if you are overweight do you think your child is impressed that you get winded walking up a flight of stairs? Most likely your child will always love you (unconditional love), but is your child inspired by you? Is you child proud to say, “that’s my dad” or “that’s my mom”?! Don’t forget that kids can be cruel, how does your child feel when your child’s friends say, “your dad is fat”? So let me ask you, if you are not your child’s biggest role model, who is? Let’s ask the Round Mound of Rebound for his opinion.
  • You “perform like you practice” – Any successful athlete will tell you that the game is not won on game day, the game is won in the days, weeks, and months leading up to the game. When it comes to sports, games are won in the off-season and on the practice field, because it is a universal law that we perform like we practice. It is impossible to give a half-assed effort at practice, and think that on game day you will be able to just “turn it on”, if this were true, there would be no incentive to practice! The same thing is true for a parent. If you think you can treat yourself like shit but somehow “rally on game day” for your family your are highly mistaken. You can’t help your family if you can’t even help yourself. You can’t protect your children if you can’t protect yourself. You can’t “phone in” your life and then expect to be supermom or superdad. Suppose the zombie apocalypse were to happen tomorrow, ask yourself,  “will I be an asset, or a liability to my family”?
  • People love to play the victim role – It is a well know fact that it is easier to be a “victim“, it is easier to blames others, than it is to take personal responsibility for your own actions. It is easier to hide behind your kids and convince yourself that you just don’t have the time, then it is to MAKE TIME! Trust me you can find the time, for every “I am the victim, cause I have kids” story I hear, I also hear success story from someone in a very similar predicament. What’s crazy about these success stories is that many of you “victims” will hate on anyone that finds ways to “get it done” despite having kids. Hows this for opening an old can of worms?
    Remember this? Does it make you mad?

    Remember this? Does it make you mad? Does this inspire you or make you mad?

  • Your responsibilities will increase – Yes having kids is a life changing experience! Yes kids are expensive! Yes they will require more of your time, but this should not be news to you, you should have known this when you “signed up for the job”. We can’t hide behind increased responsibilities when those same responsibilities were listed in the job description! This is the equivalent to having “million dollar dreams, but a minimum wage work ethic”! We have to do the job we signed up for!!! So take responsibility and find a way! Hire a babysitter, find a gym that offers child care, do whatever it takes, because in order to be the best parent you can, you need time for self-improvement!

Don’t get me wrong, I am not saying you need to look like a supermodel, a fitness model, or Maria Kang the “Fit Mom”, what I am saying is that as a parent it is your responsibility to be healthy, it is your responsibility to be strong and it is your responsibility to be as inspirational as possible, not just for you, but for your family! Never forget that your family is counting on you being the best possible version of yourself, anything less, and you are cheating your family. So if there is one take away from this post it is:

No matter your circumstances, doing some sort of self improvement is the least selfish thing you can do!

Are you an asset or a liability?