CASSIE WILLIAMSON TESTIMONY

We’ve been open for 12 1/2 years.
That’s a long time.
Over the years soooo many people’s lives have been transformed.
Better habits have become WHO PEOPLE ARE.
Marriages have come out of this gym.
Babies have been born.
Friendships have been made and kept even when people leave.
This place isn’t just a place to workout.
It’s a place where people feel home.

And not the kind of home where it could have been lonely and stressful.
The kind of HOME that feels like a big warm hug.
If you don’t like hugs, I am sorry (from me, Court)…but you’re going to get one, one way or another when coming in by me.
And you’re going to end up loving hugs.
((Really we’ve been told that “I wasn’t hugger, but man did Court make me fine with hugs” LOL))

Every testimony that comes in, is special.
They all make us cry when people pour their heart and soul into how ONE SHOT has transformed their life.
It gives us reassurance on the really hard days, that we’re doing God’s work and what he wants us to do in this lifetime.

That the call we received back in 2012, with several attempts to open a gym that didn’t happen in Hawaii, only to finally find our actual home of where to open it was here in Wisconsin in 2014, was intentional.

And sometimes, (I mean most of the time), these testimonies just put us in a puddle. That’s what this one did to me as it came hitting my email. It went from laughter, to shivers and goosebumps, to my jaw dropping, to me learning new things about her….to me being like HECK YEAH YOU NEED TO SURF A MOSH PIT, to omg…what IIIIIIII said was meaningful? To crying again. To me wanting to publish this immediately because I couldn’t just keep the words on the email thread to myself. The urgency that everyone needed to know about this girl. And the hard changes she’s made.

You guys.
If you only knew Cassie 10 years ago, you would be amazed at THIS (below) being her testimony.
It’s long (sorry not sorry)…but I didn’t want to condense one ounce of this girls emotion and sarcasm.

So…happy reading 🙂

…oh and that “70 lbs down and 3 pants sizes” is literally the surface of what has changed for her. There is SO much more. Thanks Cass, for letting us in.

Now will you let us help change your life?

xo, Court

What made you decide to give One Shot a try?

I initially decided to give One Shot a try back in 2016. I had a glass (or three) of wine and saw Courtney’s post on Facebook looking for a group of women for a “New You” program. I have always struggled with body image and self-esteem, and the idea of a ‘new me’ was extremely appealing, so I signed up before I could talk myself out of it. The next day, I feared I had made a huge mistake – but I had already signed up and paid, so I figured I might as well give it a shot! I finished the six-week program, and by that time I was hooked. I decided to drink the Kool-Aid and sign up. I spent the next three years making new friends, getting stronger, and sweating more than I ever had in my life up until that point.
Then life happened. I lost my job, which completely uprooted my life. I had moved to the Green Bay area for this job, and I felt totally lost and out of control when it was no longer a part of my life. When I started a new job, the hours were unpredictable and it was more physically demanding. I tried to keep up with the gym, but ultimately felt it wasn’t feasible for me to continue. Between being on my feet all day, trying to adjust to my new normal, and feeling like a complete failure in general – I honestly just gave up. On myself, the gym, and the ‘new me’ I had been shaping over the past three years.
I remained Facebook friends with Courtney and others I had met at the gym, and thought often about coming back. But it had been so long! I knew how hard the workouts were, and I knew I had gotten older, fatter, and slower in the years since I last attended. I had basically made every excuse in the book to NOT come back. I was too broke, too old, too out of shape…and the years just kept on rolling past. And then I was scrolling facebook again and saw Courtney had posted about an alumni week where past members could come work out for free. So, five years later (and after a little bit of convincing), I came back for one workout to see if I could handle it. I could not. I threw up almost immediately, which was literally my worst nightmare, and I thought I’d be so embarrassed I’d die before I ever came back. Except, I couldn’t ignore the fact I was feeling something else, and feeling it more strongly than embarrassment. I felt like I was home again. It didn’t feel like any time had passed at all, and I realized I did not want any more time to pass without making One Shot a part of my life again! That was in August (I think?) of 2025, and here I am another year later!

2. How did you feel physically and mentally before you started?

Exhausted, both physically and mentally. After I had lost my job, I also lost my insurance and went off my medication for my thyroid disease, which led to me gaining about 50lbs that I could not get rid of even when I was back on meds. My boyfriend and I love to hike and kayak, and I was constantly getting winded on our hikes. I was still able to do them but wasn’t able to enjoy them as much knowing how much I was going to struggle. Which then gave me ammo to beat myself up mentally because I was the only person I could blame for being out of shape.

3. What were you struggling with or missing out on?
Besides fitting into my pants? Lol – my biggest struggle was wanting to do all of these activities and explore everywhere, but being nervous I wouldn’t be able to do it. I had to get on medication for high blood pressure as well, so I knew my health was suffering as well.

4. What were you hoping would change?
My entire life I have wanted to lose weight, so I was always hoping I’d be able to shed at least a few pounds. I also wanted to get back to being strong. I loved how strong and capable I felt when I was working out consistently, and I really wanted that back.

5. What almost stopped you from starting?
Money, myself, and time. I was worried I couldn’t afford it, worried I just couldn’t physically do it, and I wasn’t sure if I could make it work within my schedule. I was worried it would be weird to come back after so long being gone, and that people might judge me (which is ridiculous, because no one would ever judge you at this gym, but tell my dumb brain that!).

6. What has kept you coming back?
Literally everything and everyone! Like I said earlier, it felt like no time had passed and felt just as welcomed this time around as I did the first time. It was so amazing to see everyone I hadn’t seen in so long, and to meet new people and get to know them. It’s almost impossible to make friends in your 30s, and it’s great to have a space where all different kinds of people get together for the same goal. I’ve met people I otherwise never would have, and they’ve really turned into some great friends! I love my 4:30pm crew, it’s really awesome to know that you’ll always have someone to cheer you on or push you to finish a workout, and it feels great to do the same for them.

7. When did you first realize something was changing?
Honestly? When I was doing laundry! I live on the second floor and my laundry room is all the way across our building (like, 3 city blocks away – it’s a HUGE building). And since I hate doing laundry, I always have a ton to do. After I had been back and working out consistently for a bit, I started to notice that I was no longer huffing and puffing when I got to the laundry room after carrying my super heavy basket. It sounds crazy, but that was my first “WOW!” moment – like, this is actually working! I still hate laundry, though.

8. What can you do now that you couldn’t do before?
A WHOLE 5K! Not many people know this about me, but I hate running. However, in August I signed up for and completed the One Shot 5k to help veterans! I NEVER would have been able to do anything like that before, nor would I have even considered doing it.
My boyfriend and I also went on an 8 mile hike on my birthday, and I was definitely tired by the end, but didn’t feel like I was dying and honestly felt like I could have done another few miles if I had to 😊 This was battling the wildfire smoke too!

9. What physical changes have you noticed?
I have lost about 70lbs, which is definitely noticeable! I’ve dropped about 3 pants sizes (and a few bra sizes, unfortunately lol) and am feeling bones I didn’t even know I had! I can also start to see some real muscles in my arms, which is very cool.

10. What changes have you noticed that have nothing to do with the scale?
I have more energy! I can hike further and elevation changes don’t kill me as much as they used to. I also no longer worry about parking as much – sounds crazy, but now I have no issue parking a mile or so away from something because I know that’s an easy walk for me and I won’t slow everyone else down.

11. What’s something you’re doing now that you never thought you’d be doing again?
I don’t have a great answer for this one, but I DO have something I plan on doing that I’ve never done before. I’m a huge fan of live music, especially punk/rock/metal (all the screamy stuff), which means I LOVE a mosh pit. But I’ve never been able to crowd surf. I have always been afraid I was too heavy and didn’t want to hurt anyone or embarrass myself by getting dropped. I attend a music festival called Riotfest every year, this year is year 10 and I think it’s the year that I am finally going to do it! Stay tuned for more updates on that!

12. What’s the biggest thing you’ve gained that can’t be measured on a scale?
Community, confidence, and a new addiction to getting my “Dozen Committed” sticker every month.

13. How do you feel about yourself now compared to when you started?
I feel proud of myself. To quote the great Courtney Ford, “I can do hard things.”

14. Finish this sentence: “Before One Shot, I felt ________. Now I feel ________.”
Funny: “Before One Shot, I felt fat and tired. Now I feel very sore.”
Serious: “Before One Shot, I felt tired and out of shape. Now I feel strong and capable (and sore).

15. What would you say to someone who is where you were when you started?
Give it a shot. Or, give it “One Shot” (GET IT?!). If you feel like you’re too old, too fat, too out of shape, too nervous…whatever excuse your mind is giving you – just know that little voice in your head is WRONG. And if you can’t convince yourself, ask yourself what’s the worst that could happen? I guarantee you no matter what happens, you will walk out of that gym a better person than you came in. And if you can’t believe that for yourself, I can believe it for you. On the days you only have 10% to give, come to the gym and give that 10%, the rest of us are here to help with the other 90%. I think we all regret things in our life, but I have yet to meet someone that regrets investing in themselves and their health. You will meet great people and do great things, but you have to take that first step through the door. That’s the toughest part.
That, and trying to sit on the toilet after heavy squats, that’s pretty tough too. But you can do it!

16. And finally… what do you think you’d be missing out on right now if you hadn’t started?
You said this was only 15 questions! Lol, just kidding.

It’s hard to say for sure, I feel like I wouldn’t even know what I was missing because I’d never even try the things I was afraid of. I’d definitely be missing out on the friends I’ve made and I 10000% would have never ran that 5k. All I can say is that after attending for three years, leaving for five, and returning again – I know there’s a lot I probably missed in that five years that I’ll never know about and won’t get back. I don’t intend on that happening again!
Thank you Courtney for never giving up on me, and peer pressuring me juuuuuust enough to get my ass back in the gym. I’ll always be thankful for that.

Cassie Williamson