Bodybuilding Journey Fall 2015 Part V

Some times in life you get an unexpected bonus. When you commit to putting in the work for a desired result, the universe conspires to help you. Immediately after our strong showing at the NOBA Fall Classic, the McCohn Muscle Training team gained a new competitor.

Mallory

This burrito is brought to you by Hass Burrito on Sawmill Rd. Incredible!

Refeed! Once I got a little taste of success, I stayed wanting more. This burrito gave me the sweats. And this Halo Top ice cream cured my sweet tooth.

Now it's time for PEAK WEEK!

And I made a few changes. First thing was I ate more greens. Second thing was I increased my fat intake by consuming more fish oil, coconut oil, and peanut butter. This helped me create a much leaner look than the week before. I also incorporated some hot yoga classes 2x/week at the Wellness Forum I think that helped me release water from underneath my skin which gave me an even tighter look.


                                               

I also decreased my sodium and protein. Everything I consumed was real clean. It's no wonder I had energy galore. 

I felt better than I can ever remember. I ran five miles non-stop with ease during Peak Week. I cut down on everything, carbs, protein, sodium, water, weights for my workouts. Increased fats, greens, and added higher reps and more sprints in my training. Boy did it make a difference.

Right after the spray tan. What a difference two weeks can make.

It's GO TIME!  

 Great comparison shot for me right here. Looks like I'm destroying two good men.

MY LEAST FAVORITE POSE OF ALL TIME!

That moment when you're feeling yourself a little bit, and you're not afraid to show it.

Side chest!

Feeling it again!

 Aaaahhhhhhh! WHAT A RUSH!!!

OCB Buckeye State Natural Open Bodybuilding FROM LEFT TO RIGHT: 4th place, 2nd place, 1st place, 3rd place, 5th place. I'll take 3rd. I could have finished higher. I know there is plenty for me to improve on though. 

 And I got a lot of love and support from my tribe. That always helps make a winner.

The judges at this show were not as enamored with the beautiful Brazilian as they were at the show two weeks before. I take full responsibility for that. The judges' critique from this show was humbling, and they gave Rafa and I a plan of action on what we needed to work on in the offseason.

When you add it all up.....in two shows we took home THREE 1st place trophies, and TWO 3rd place trophies. Add in the 4th place trophy that #BeastMom earned, and McCohn Muscle Training had a damn good run during the competition season. We are only going to get better from here. 

If the Natural Bodybuilding community in Columbus, Ohio had never heard of us, they know who we are now. BOOM!

Mallory! I call her a bulldog with a briefcase because she means BUSINESS. She began her competition training in July with another coach. She trained hard and made some changes to her body composition but her coach did not have a vested interest in her progress. Mallory was smart and bold enough to make a change, and through a client she was able to connect with me. 

Since I had a highly successful blueprint I felt good about bringing Mallory in, making changes to what she was doing, and charging hard toward the finish line. In 20 days she cut 10lbs, 2% body fat, and two inches in the waist. Amazing changes in a short amount of time, and we did it safely without jacking up her metabolism and hormones.

Some comparison pictures of her journey!

Ingredients: 1 cup of vision, 1 cup of determination, and 1 cup of passion. Combine it with an unlimited amount of hard work. Allow the process to take place day in and day out. It will create an energy that everyone around you can feel, and that many will take an interest in. That energy will continue to attract more of what you're putting out. You'll become stronger, wiser, and healthier. The success you achieve will make you happier. The challenge.....refine your skills and raise the bar you've set for yourself.  READY, AIM, FIRE!

WWW.MCCOHNMUSCLE.COM

Bodybuilding Journey Fall 2015 Part IV

#BeastMom Laura Dennie was up first. She took a trophy home at Mike Davies's NPC Ohio State show on September 26th. A couple weeks later she showed again in Figure at the NPC Northern Ohio in Lakewood. I was amazed at how much she improved from show to show. You can customize your physique so much in two weeks.

My struggle was getting my quads to pop, or "drying them out." I had lean, mean muscle everywhere else but it wasn't showing as well in my legs.

 When I hit this pose, Mike Davies would say "MONEY!" 

Is that a shelf, or my upper pecs?

A couple of things in Arnold's Bodybuilding guide that I embraced from jump was his advice to have a photoshoot the Sunday before my show, and to pose......a lot! Now a modeling portfolio is being built.

My goal was to show people if their desire was strong enough, they could accomplish whatever they chose. I wanted to show them that I was committed to the cause. I live healthy eating, healthy thinking, and hard work. I gave them a reason to follow my lead. I was showing them directly and indirectly how to win. I used the hatred and fugaziness shown toward me as fuel. It was exciting, and I did it all my way.

After my very first spray tan. It's showtime!

I can't believe I am admitting this but one of the best things about getting spray tanned the night before a show is the relaxation and requirement to go commando up until it starts. So much freedom in that:-)

 If you are not smiling the morning of your competition then you are a loser! You have put in all the hard work. Early mornings and late evenings in the gym. Disciplined meal plan with major restrictions the last week. Money spent, rules followed, preparation done. The day has come. SMILE!

There are more than a thousand reasons to do a bodybuilding competition. Some do it for confidence, others do it for the challenge, and many more do it for the competition. Everyone has their reason to pose onstage almost completely naked for others to judge them. I have much respect for the sport of bodybuilding and those that laid down the foundation for it. One thing I will never do is inject steroids into my body, nor will I coach an athlete that does. It's just not that serious!

This here is a pose that Davies taught me a few days before the show. Boom!

 The results of my 1st Bodybuilding competition at NOBA Fall Classic: 3rd place Novice, 1st place Heavyweight, lost overall battle to a lightweight.

The results of Rafa's 1st Bikini competition at NOBA Fall Classic: 1st place Bikini Novice, 1st place Bikini Tall, lost overall battle to a shorty.

So much success for first timers. The blueprint is working. I've become a competitive bodybuilder and a competitive coach at the same time. Rafaela deserved every ounce of her success. She put in all the effort it required to be 1st place. We rocked the show. We learned a lot. We had fun. And we were hungrier than we had every been......for SUCCESS and for FOOD! Time to eat.

WWW.MCCOHNMUSCLE.COM

Bodybuilding Journey Fall 2015 Part III

I knew I had my work cut out for me, but one thing I wasn't going to leave to question was my work ethic. I committed to training, and training hard. As a matter of fact, training became more important than my business and the service I provided others. There was nothing more important. I had committed to being on stage in front of hundreds of people wearing tiny underwear......I was not going to fumble the ball on this one.

I knew posing was important. I did not know that the person coaching your posing was more important.  I went to posing workshops, and even drove to Dayton one time to work with a coach. I also referred my battle buddy to a female coach that I barely knew. Lucky for me, Rafaela, the tall, gorgeous Brazilian Bikini competitor put herself in a position to be coached by someone I've respected since I started training. Every trainer worth their weight in Columbus has heard of Mike Davies. He's coached at a high level for a long time. His reputation precedes him. Even when I was new to the training game in Columbus I knew that Mike was someone I needed to know. Because of Rafaela, I got the chance.

I soaked up every bit of knowledge that I could. It's like learning from a kung fu master. When you're around wisdom you talk less and listen more. There was no point in me talking about what I knew. My body showed that. Now was a time for me to get drilled and coached on how to get better.

And he assured me that I was on the right path, in my coaching and my own training. MORE CONFIRMATION that my blueprint was working. I earned the respect of a fitness legend.

It was coming! But I wasn't quite there yet. I needed to get my body Turnt Up. 

My commitment to a bodybuilding lifestyle was at an all time high.....literally....when I went to Beaver Creek, Colorado for Todd Durkin's Mastermind Retreat. This was a perfect time to pick the brains of World Class fitness professionals. To gain ideas to build and sustain million dollar health and fitness businesses. I had the opportunity to do that. And I also received confirmation from them that I was on the right path. I used all my free time in high altitude to train. I went from training twice a day to three times. My eating wasn't at it's best but that was ok. I was working hard.....and breathing some damn good air.

My mentor Todd Durkin is an expert at getting people FIRED UP! 

Then it's back to reality!

 The mission was on! The energy was creating and attracting fit, healthy, lean physiques.

 And I felt good about taking topless high-speed selfies in the gym. Coordination, balance, strength, desire.....I got it all baby!

WWW.MCCOHNMUSCLE.COM

Bodybuilding Journey Fall 2015 Part II

I used fitness, nutrition, and weightlifting knowledge I already had.....and merged it with Layne Norton's flexible dieting concepts and Arnold Schwarzenegger's Guide to Bodybuilding.

 May 12, 2015

June 1, 2015

 June 9, 2015

I remember waking up June 9th like "this sh*t just came out of nowhere." This was my reward for "trusting the process." For a while it did not feel like much was happening, then BOOM! I had confirmation I was on the right track.

In case you didn't know.....it feels damn good to have a hot body DURING the summer!

And to reverse the aging process. Looking like a few mature 20 somethings.

My daily protein (egg whites, chicken breasts, turkey breasts, and lean sirloin) really helped me keep solid muscle. The problem was I was at a point where I really needed to cut some weight. I should have been eating more greens, asparagus, and spinach during this time.

But it was time for me to get my first experience on stage at the Beachbody Classic in Nashville. Maybe I set my goals too low with this experience. I did not plan to win the event nor did I want to. It was a physique competition and I had been training, eating, and thinking like a bodybuilder. I simply wanted to experience.

I learned that dialing in during Peak Week will enhance what you've created. Also, the meal before pre-judging can make an amazing difference.

 The problem with the Beachbody Classic was that pre-judging was on a Friday morning and the on-stage finals was on a Saturday night.  I did not spray tan. I just rubbed half a bottle of olive oil on and made a commitment to enjoy the moment. I had too much body fat to win the competition, but when I sized up the competition I saw no reason why I could not be successful at this if I kept going. After Nashville, I went from getting the experience to wanting to win show.

Bodybuilding Journey Fall 2015 Part I

It all begins with a vision. See it in your head, write it with your hand, and speak it from your heart.

After the vision, you go on the mission. What are you trying to accomplish? What will you need? How will you get there?

"When two are in agreement......." "Two is better than one." All that. One of the best decisions I've ever made was recruiting somebody to go on the mission with me.

No question I drew inspiration from Caitlin. She worked hard in the gym and was committed to competition. During her runs in 2013 and 2014, I was not equipped with all the tools needed to be an outstanding coach. I could train her hard, but other than that, I had no blueprint.

#BeastMom Laura Dennie is a HUGE inspiration. She has competed in, and won trophies in bikini and figure competitions. We first met at Urban Active in 2012 when she was pregnant with her 2nd child/son, Cole. I have watched her develop from a physically active woman into a highly competitive muscle and fitness athlete. She became so good so fast that I had to make a commitment to studying and living a bodybuilding lifestyle. If I had not, it would have felt like I did not have the credibility to coach her.

WWW.MCCOHNMUSCLE.COM

Are you watching greatness or striving for it?

I was in the gym last night breaking a sweat on the StairMaster when I noticed a young lady staring up at the TV. She was standing next 7 different pieces of cardio equipment in the gym, but wasn't using any of them. Her gaze was set on the television. She was watching the two best men's tennis players in the world battle it out.

Later I went to a different part of the gym to bust out some ab work and there was a guy sitting on a stability, watching the tennis match. He wasn't crunching, pressing, piking.....none of that. He was sitting still, taking it all in. I enjoy tennis. I could watch almost any sport. But I would not completely stop my workout to soak it all up, even if it's Ohio State football.

It had me thinking, what is it about these guys that's so important? Why stop a workout to watch them?

My 1st answer was that people love to watch competition. The intensity of a duel can be capturing. Two men, two players, two teams going all out for a championship....well the competition doesn't get much better than that.

My 2nd answer was that people love to witness greatness. Djoker (as one of my clients calls him) and Federer are tennis geniuses. The best two male tennis players in the world. They have spent countless hours practicing their serves, backhands and drop shots. They have better conditioning than 97% of people on the planet. You can tell by watching their play they have sacrificed many holidays, Friday nights, and happy hours to work on their game.

I wondered.....would people prefer watching others greatness unfold rather than putting in the necessary work to create their own?

In what ways do you want to be great? 

Are you trying to accomplish great career success? Do you want to build the best body you've ever had? Have great health? Earn hundreds of thousands, even millions of dollars? Do you want to be a great spouse or parent?

Are you putting in the work necessary for that greatness? Or are you just doing enough to get by? Doing just enough to be comfortable?

This past weekend was perfect for me because it took me back to the roots. It made me think about my life goals and what I want to accomplish as a man, trainer, and entrepreneur. Everything I want to accomplish is possible but very little of it is "normal." I have to put forth EXTRA effort, EXTRA energy, and EXTRA focus because I want INCREDIBLE results, INCREDIBLE relationships, and an INCREDIBLE lifestyle. I do not want to be a normal trainer. I don't want to be a chip off the ol' block.

What do you want out of life? Are you putting in the work necessary to get it? If we had another market crisis like the one we had in '07 and '08, would you still be "comfortable?"

Go out and grab your greatness! It's out here for us if we are willing to get it. #IAMWILLING

Much love,

Q. McCohn

I Don't Know Much, but

I don't know much, but I do know that if you got your mind right you can pretty much accomplish whatever you want. Everybody is not bout that life though. Some people would rather complain about circumstances and not take responsibility for their current state.

I don't know much, but I know it's not worthwhile to envy someone else's relationship. Just because they smile doesn't mean they are happy. Some people out here are in some f*cked up marriages and relationships. Get your soul and spirit prepared for what you want to receive and don't be fooled about what someone else has.

I don't know much, but I know there is an agenda at work using race to tear America apart. I cannot be a willing participant though. I have too many friends and people I respect that are not the same color as me.

I don't know much, but I know that my God is within me. I have done my fair share of studying history. I know that my ancestors were enslaved, beaten, dehumanized, raped, and sold. And we were left with a book we weren't reading before called "Holy Bible."

I don't know much, but I know people can be real fickle. One of the great challenges of life is to find authentic people. A person that will "keep it real," a person that's "word is their bond" is a person worth keeping around for a long time. They give it to you straight and won't waste your time.

I don't know much, but I know how to survive. I've taken so many losses but survival runs in my blood. And I've been cut from the cloth of being strong, solid at many different things. Fitness, resiliency, patience, yearning for learning, focus, work ethic, entrepreneurship, networking, appearance, swag, adaptation, leadership......the list goes on. I can bring a lot to the table. This makes me a great friend....and a dangerous enemy.

I've noticed a lot in the last few years some view me as a threat. And the thing about it is that I'm so comfortable in my own skin, confident in my ability that I don't worry much about what they think or do. My success and life philosophy has never endured when I hated on others. I serve people; and I don't bother with those that don't want or need me. I get in where I fit in.