10-Week Challenge Results (Mary Grace McKernan)

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

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Have you ever had one of  those moments when all the stars seem to “align” and you find yourself at the right place at exactly the right time? It is those “perfect” opportunities that make you wonder if there is something bigger “operating in the background”…

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Well Mary McKernan, had one of those moments when she discovered CKO/2.0. Mary went out for a random bike ride. This bike ride was “random” because Mary’s dog had just died, and well, as you can imagine, Mary was depressed. So to help with the grieving process Mary decided to go for a bike ride.  As Mary put it, I didn’t know what to do with myself, so I just decided to ride my bike around the shopping center near my house… It was in this shopping center where Mary discovered CKO/2.0 and well the rest is history…

So in just 10-weeks Mary lost 13-inches and 16-lbs! In addition she improved her max push-ups (in 2-mins) by 19, her max goblet squat (in 2-mins) by 12, her max sit-ups (in 2-mins) by 30, and her flex arm hang by 16-secs.

To learn more about Mary’s 10-week journey, read the interview below.

September 2015 (left) - November 2015 (right)

September 2015 (left) – November 2015 (right)

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

I am a photographer/writer and photo editor.

Do you have any hobbies?

I love bicycles…and when I travel it usually involves a bike tour.

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

I had just moved into my apartment and I decided to take a ride on my bicycle to check out the neighborhood. Instead of going south on Greenwood, I went north and I was riding through the parking lot and I stopped at CKO Seattle. The guy at the desk told me about 2.0, so I rode over and noticed the chalkboard with the 10 week challenge information. It wasn’t a hard decision to sign up because I was told that I could get my money back if all the terms of the challenge were met. I liked that idea. Also, unfortunately, my dog had passed away 2 days before and I was grieving and I missed her terribly and I was depressed. I knew that I had to get out and exercise. I needed something structured and I think it was almost serendipitous that this challenge began in less than a week. I hope this doesn’t sound too ridiculous but going to the boxing classes and working out with others helped me through the grieving process. I still miss my dog but I’m not depressed anymore and this challenge helped me through it.

Mary competed another 2.0 Bootcamp

Mary (back row, 4th from right) competed another 2.0 Bootcamp

What was your favorite aspect of the challenge?

I enjoyed the camaraderie. I liked that we were treated as a team and that I was able to see other challengers’ progress. I liked that all the instructors were so friendly and inviting. I also liked the music that was played at 2.0 Fitness and CKO Seattle. I think watching the documentary Fed Up was a big help to understanding food. I can’t think of one favorite thing because there were so many.

What was the hardest part about the challenge?

Taking a photo of myself in the mirror was the hardest part. For the first 10 days I wouldn’t even look at the photo. I would just send it to Jessica. At about day 26 I finally started to see a change and then I actually looked forward to taking my photo.

Doing deadlifts (2.0 semi-private training)

Doing deadlifts (2.0 semi-private training)

 

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

I look at the 70 photos I took of myself over the course of this challenge. I see the changes in just 10 weeks.

Check out Mary’s 70 day (10-week) “selfie transformation:

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

I wish that I would do yoga and stretch more.

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

Sign up immediately! Keep track of your workouts and your food. Remember, you are going to change habits and the weight will come off and you will get into shape.

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Mary (far left) celebrating another completed workout with fellow 10-week challengers

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

I belonged to another gym when I lived in Fremont/Wallingford and it wasn’t a challenge but a group “meet-up”. I could never get into it and I wasted a lot of money. I belonged to a lot of gyms in the past but I could never get the momentum that I seem to have now. I know that has a lot to do with how structured and planned the workouts are and all of the instructors, of course.

Working the bag at CKO Seattle

Working the bag at CKO Seattle

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

I think you are already doing it but I’ll say it anyway. Change up the workouts. Maybe post more articles about fitness and health on social media. More mini-challenges. I think I saw at another gym that everyone can put money into a pool and if you miss a workout you get less and less of your money back and the people who go to all the classes get more than they put in. (Is that even legal? I find money very motivating…ha! It really is fun to talk about when you’re at work).

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)!

I hadn’t seen my family since before I started the challenge and when I went home every single one of my family members saw that I had lost weight and told me how good and healthy I looked.

It is amazing the amount of change possible in just 10 short weeks!

It is amazing the amount of change possible in just 10 short weeks!

Congratulations Mary, your 10-week transformation is impressive. We (CKO/2.0) are so glad you decided to ride your bike around our parking lot!

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10-Week Challenge Results (Cassie Pate)

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

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Are you ready for another amazing 10-week transformation?

Meet Cassie Pate who, in just 10 short weeks, lost 32 inches off her body, nearly 7 of those inches were off her waist! In addition to the inches Cassie also lost 22-lbs! But Cassie, did more than just lose, she also gained. She gained strength improving her pushups (in 2-mins) by 28, her squats (in 2-mins) by 29, sit-ups (in 2-mins) by 21, and increased her max dead hang by 17-secs. Not only did Cassie gain strength, she has also gained confidence!

To learn more about Cassie’s 10-week journey read the interview below:

September 2015 (Left) - November 2015 (right)

September 2015 (Left) – November 2015 (right)

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

I work at a Cafe, which can be really challenging when you are trying to eat healthy, because I am surrounded by pastries and sugary drinks all day long!

Do you have any hobbies?

Um, is Netflix a hobby? Just Kidding, while I do like to occasionally binge-watch tv shows, I also LOVE to read, and spend time with my family and dog.

Putting in work at CKO Seattle

Putting in work at CKO Seattle

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

I had been an uncommitted member to both 2.0 and CKO in the past, and although I enjoyed the workouts, I lacked the motivation to get myself to the gym more than once a week. I was actually on the verge of trying some more radical weight loss options, when my Dad told me about the Ten Week Challenge and I decided to give it a shot, and oh my goodness I am so glad I did!

What was your favorite aspect of the challenge?  

My favorite aspects of the challenge was the encouragement I got from all of my fellow challengers, the general feeling of camaraderie between everyone was outstanding! I also loved the support and and advice I received from Carla about my diet.

Bootcamp at 2.0. Cassies (far left)

Bootcamp at 2.0. Cassie (far left)

What was the hardest part about the challenge?

For me the hardest part of the challenge was sharing what I was doing with other people. Whenever I had tried to lose weight in the past, I had always kept it a secret just in case I failed. I found that when I shared my efforts at weight loss with others, not only was I SO encouraged, but my story encouraged others as well!

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

My biggest motivation is having the best, and most fulfilled life I possibly can. I have been held back by my weight in so many ways. I have let it be my excuse for not grasping so many opportunities, and I don’t want it to be my crutch anymore. Garett and Jessica like to say “choose your hard”; yes, exercising and eating right, can be hard, but being overweight and unhealthy, is so much harder.

Cassie with her Family members at CKO

Cassie with her Family members at CKO

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

Learning how to eat healthy is going to be a long journey for me, because I have eaten so unhealthy my whole life. I am slowly training my body to crave the right things, and save the wrong things for the occasional treat.

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

Do it! I have tried numerous different fitness, and weight-loss options, but the accountability and encouragement you receive during the Ten Week Challenge can’t be beat!

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

I haven’t tried other challenges, but I have tried other weight-loss programs, and one thing that is different with the Ten Week Challenge is the level of accountability. In this challenge fellow challengers are always asking about how your challenge is going and it is just really encouraging.

Bootcamp

2.0 Bootcamp – – Cassie (bottom right)

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

NOTHING! Y’all are great!

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)! 

Cassie at 2.0

Cassie at 2.0

Before the Ten Week Challenge I was stuck in a MAJOR fitness rut.  I liked working out, but lacked consistency, and I had just about completely given up trying to eat healthy because I was so frustrated. The Ten week challenge changed my life in SO. MANY. WAYS. Not only did I lose an incredible amount of weight and inches, but I also gained a lot of good habits, and for me that is the most valuable thing I received. I have made working out a habit, and have adjusted to eating real food with actual nutritional value, (cheddar bagels and pizza are rare treats nowadays). I have gained so much confidence in myself not only because of what I have achieved, but also because of the incredibly encouraging words of my fellow challengers and the CKO/2.0 staff. While the Ten Week Challenge was indeed challenging, I would do it again in a heartbeat.

Congratulations Cassie, your 10-week transformation is amazing and inspiring! You have the work ethic and all the tools to continue this fitness journey and I look forward to watching your progress!

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.

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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.

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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!

10-Week Challenge results (Michaela Won)

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

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Meet Michaela Won, a recent graduate of the CKO/2.0 10-week challenge. In just 10-weeks Michaela lost 18 lbs and 16.5 inches off her body! In addition, Michaela “aced” the fitness test, adding 19 more pushups, 26 more goblet squats, 2 more sit-ups, and 9 more pull-ups using the purple band!

Congratulations Michaela, you results are outstanding!!!

To learn more about Michaela’s 10-week transformation read below:

September 2015 (left) November 2015 (right)

September 2015 (left) November 2015 (right)

The Michaela Won Interview

 

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

I am working as an Airline Specialist for a European Tour Operator.

Do you have any hobbies?

Kickboxing of course! I am also a baseball mom in the spring/summer with lots of tournaments and BBQs. I like hiking year- around and snow-shoeing in the winter. Scrapbooking during rainy season is always fun.

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

I learned about the 10-week challenge through friends at CKO. It was actually perfect timing for me because my oldest son just left home for college and I needed the distraction (call it empty nest syndrome). Besides that, I needed to step up my work out routine to reach my 100 lbs weight loss goal.

Jan 2015 – Just starting her CKO journey.

 

What was your favorite aspect of the challenge?

My favorite part was meeting so many inspiring people that kept me going. Some of them became real role models for me. The feeling that somebody cares about you made all the difference. I also liked the organized check lists and weekly food plans that kept me on track. The trainers were so supportive and encouraging that they made me want to give it my best.

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What was the hardest part about the challenge?

Posting all my work outs on Facebook was not in my comfort zone. I’d rather do my own thing in silence than sharing everything on such a public site. However I was overwhelmed with the positive feedback I received. There were so many people telling me how inspired they were and to keep going. Most of the time, I didn’t know how to react to these compliments because I was so used to dealing with negativity and road blocks. I guess I just didn’t want people to take my post the wrong way – such as “here she goes again bragging about her work outs”. Being the center of attention is really not my thing.

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

The fear of gaining the weight back. Three years ago I suffered a stroke because of my obesity. It took three month of physical therapy and acupuncture to get my left arm back to normal function. Even today my left side is still weak. I fought hard to get my weight down and I now enjoy doing so many things that I couldn’t even think about before. There is no way I can go back to being overweight and taking the risk of more health issues and not being there for my kids.

2012

2012 – The year of the Stroke

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

Self-confidence has always been an issue for me. My head was filled with a lot of “CAN’Ts” for so many years that even now with all the lost weight I doubt my ability sometimes. That’s why I am so thankful for the people in my life that keep challenging me to try new things, like the Spartan race, 5K’s, difficult hikes, working with weights or rock-climbing. Accomplishing these tasks keeps me motivated and eager to get stronger and do more.

Getting stronger everyday!

Getting stronger everyday!

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

Connect with the other challengers! It made all the difference for me because we encouraged and gave advice to each other and it helped just to talk to somebody that is going through the same thing as you. Also, not to get overwhelmed- I took it one day at a time and gave it the best I could that day. Attitude is everything – pick a good one and stay positive!

Working out can be fun. asfdasf Halloween class)

Working out can be fun. (Halloween class)

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

This was my very first challenge!

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

That’s a tough question – I would say you are already helping us to break free of our “self-imposed” limitations by challenging us to push further. I had several of these “aha” moments during training where I realized that I was way stronger than I thought. I think encouragement is the key.

Spartan finisher! Oct 2015

Spartan finisher! Oct 2015

10-week challenge results:

Starting weight: 183.2 lbs

Finishing weight: 165.2 lbs = 18 lbs lost/ 16.5 inches lost

Push up test: 30 to 49

Goblet squat test: 43 to 69

Sit up test: 54 to 56

Pull up test (purple band): 5 to 14 (aha moment!)

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?!

Video 14: Price of Health

When it comes to your health you can either pay now or you can pay later. Likewise, we vote with our dollar, this means anytime you purchase a material item over a gym membership, you are placing more value on that material item then you are on your own health!

So what will it be, pay now or pay later?

CKO Interview (Tanya Faley)

Since joining CKO Seattle in 2012 Tanya Faley has not only improved her health, she has also lost weight, built muscle, and improved her performance in both running and triathlon.

To learn more about Tanya’s journey check out the video.