How To Improve Your Knee Strikes

CKO Trainer tip!

The knee is one of the most beneficial yet underutilized strikes. A proper knee strike uses your nearly every muscle in your body including your cardiovascular system.

However these benefits only occur if done properly.

Here’s the tip – slow it down! Yes slow the “speed” down and focus on power. Focus on driving your knee all the way through the bag while simultaneously pulling the bag into you!

Give it a try it is a game changer. ūüí™ūüŹľ

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The Bad Hombre

New Kickboxing bag combo.

This combo starts while you are outside of arms length of the bag. You then throw a jab, cross (which misses the bag) while stepping towards the bag. Once you are near the bag unleash 3 powerful hooks.

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.

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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 (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.

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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!