The Importance of Water

There is no doubt you have heard a fitness pro, coach, or dedicated gym rat talk about drinking more water. If you have ever trained with McCohn Muscle or been in the US Army you've definitely heard it. There is a chance that a good amount of you don't know why it's important. Here is a brief summary:

The body is made up of 40 to 60 percent water. Muscle is composed of 72% water by weight, whereas fat weight is only 20 to 25 percent water. This means that diets or activities that result in excessive fluid loss will have a significant effect on muscle size.
Without sufficient intake of water, you become dehydrated. Your body begins to retain water to protect itself, and much of this water is stored subcutaneously, which smooths out muscular definition dramatically. Retained water becomes contaminated because your kidneys can't filter out contaminants properly when you're dehydrated. The liver is then called upon to help process these waste products, which interferes with one of its main functions, breaking down body fat. So without sufficient water in the body you're likely to end up water-logged, bloated, and obese-------which is exactly what you don't want if you are working toward a fitness or competitive goal.
This will also lead to problems with sodium. When you're dehydrated, sodium can't be adequately flushed from the body, causing further water retention, and any additional sodium in your diet simply aggravates the problem. Right about here you'll have that fat, sluggish, energy drained feeling.
If you are involved in intense exercise, you need at least eight 12-ounce glasses per day. If you are an athlete, bodybuilder, figure or bikini competitor, you will surely need more than this. And water in solution does not count. You need straight up water, not juice, pop, coffee, tea, or another substitute.
SO.....as Drill Sergeant always said.....DRINK WATER!!!!


"If you take a glass of water and add two cubes of ice, you should see the cup's water level slightly rise right? You need to watch what I'm a show you......you need to look closely at what I'm a show you...........If you remove every living animal out of the sea, then wouldn't the world's ocean water level decrease? This means the planet wasn't three-quarters water. This means the planet isn't 3/4ths water." 
---Canibus





Source: "Arnold Schwarzenegger's Encyclopedia of Bodybuilding," training knowledge

Juice for your Health

Let JUICE be a powerful weapon for you!

JUICE with GINGER its an old natural remedy. Ginger root helps improve digestion and circulation, and relieves nausea, bloating, colds, sore throats, and inflammation of any sort. Prep: Wash well, peel if shriveled and slice.

I JUICE with BEET yes it's "soily" and earthy, that's the point. Beet is one of the most cleansing, blood-boosting tonic like juices there is. Prep: scrub well and cut to fit.

CARROT is my main man It makes a sweet juice and has lots of vitamins and minerals. Carrots boost the immune system, clear skin, and support digestion. Prep: scrub well, cut to fit juicer.

If you do not own a juicer, you need to get one ASAP! And use it.

Organic fruits and vegetables are worth the investment. A strong juicer is worth the investment. This is also a great gift idea. Enjoy your holiday season

December 2013 Client of the Month

Package beauty, brains, determination, a sense of humor, and consistency up and you'll create something that is similar to Heather Graham. She has been submerged in McCohn Muscle Training since the beginning of May 2013. When she started she felt consistent pain in one of her knees, ankles, feet, her neck, and her lower back. She also has a job like many others that requires her to sit all day.
Her first couple of months we put considerable focus building her strength, improving her balance, and learning how to eat healthy, balanced meals to fuel her body. She trained consistently 3x/week and did cardio and yoga on other days. She also has participated in the Kettlebell Fit Class, Arms and Abs, and Cardio Kickboxing classes at Max Out Gym.
Her reward has been 16lbs lost, an 8% decrease in body fat, 4 inches total reduced from her waist and hips, and most important a functional body that is essentially free from pain. She also gets this huge smile when she talks about how she can wear certain pants, dresses, and boots now. She is deserving of McCohn Muscle's December Client of the Month. Great job Heather!

Paul Walker

There is a lot of women out there that feels like they lost a high school crush. There are a lot of guys out there that feel like they lost a brother that can kick a$$ in a car.

 Never met Paul Walker in person, but he was easily identifiable. He left behind a legacy in his films. Particularly one that fellas can relate too. 3 things most guys love: ladies, dogs, and CARS.

His Fast and Furious films provide an awesome library of his work. 

R.I.P.

McCohn Muscle-November 2013 Client of the Month

Eric Bird is just getting warmed up!

The first time I saw Eric he greeted me with this HUGE smile. It made me think in my head, "I've never seen someone so happy to meet a Personal Trainer." He began training May 23rd, 2013 because he wanted to live a healthier lifestyle with a focus on weight loss, plus arm and core strength. Eric weighed 251 lbs and carried around 30.6% body fat. The one thing about him was that he was SERIOUS about changing his life. We started off with exercise goal setting and a focus on cleaner eating. Just like in many workout programs that people start, Eric hit a roadblock. Multiple factors caused him to get tension headaches during the first two weeks of training. After taking a week off like his doctor advised, Eric came back with the same focus and intensity. His results as of Nov 2nd are 225 lbs and 21.8% body fat. BOOM! He has not only improved his body, but also his lifestyle. Eric and his wife, Katie, just closed on their 1st house and they're expecting a child in about five months.

This goes to show you that developing healthier habits is not always a smooth process. How you respond to adversity will play a big part in your outcome. Eric is a great example of what McCohn Muscle Training is about. STRENGTH, MIND, PROSPERITY!

McCohn Muscle Year 2

The first year of McCohn Muscle Training is in the books. We are thankful for those of you that were and still are a part of the process. Our goal is to continue to bring enthusiastic fitness to Central Ohio while helping as many as we can become mentally and physically stronger.

Our 2nd year will be even stronger. We cannot push our clients to constantly improve and build on what they've done if we do not do that ourselves. Some of the things that we will set out to do in year 2 will include; adding more world class staff members, having a stronger presence in the community, incorporating more training programs for children and teens, and be able to provide material to help those that may not be able to afford Personal Training but are still motivated to become healthier and more fit.

In the short term we are excited to be working with a talented web designer that is currently putting together a website that fits our business personality and vision. We are also building relationships with other businesses like Road Runner Sports to bring more rewards and incentives to current and future clients. Our first year in business was focused on growing. Our second year will revolve around making an IMPACT! If you would like to be a part of this movement, contact me at mccohnmuscle@gmail.com

Mile 25 of 26.2 at Columbus Marathon 2013

As I got down toward High St on Sunday afternoon to cheer for the winners running the Columbus Marathon, I realized that I forgot all my cash. Not a great feeling for someone training themselves to improve their memory. Anyway, I found myself in the parking lot of Giant Eagle on the corner of Buttles and Neil Ave. It just so happens that is where the 25th mile checkpoint was. For those of you that do not know, to finish a full marathon you must run 26.2 miles. So I got to see these determined, highly motivated participants toward the end of their race. I saw it all too.

Smiles. Frowns. Blank looks. Dehydration. Pain. Frustration. Determination. Guts. Excitement. Encouragement. Participants were wearing it all. If you have never been down to spectate a marathon, I strongly encourage it. All the emotion you may experience is incredible and I doubt anyone can leave without feeling inspired. To know that these runners trained for months for this one day. To see all the obstacles they have to fight just to finish. To see ALL the support they receive from their loved ones. It's all worth it.

Friend and client Amanda Scalise still going strong

"I need a high five."

"I'm just trying to finish this thing and get home in time for kickoff."

"Aaaaaahhhhhhhhhhh!"

"Thank you."

"You're awesome."

"Are we almost there?"

"I appreciate you coming down here, it means a lot."

These were words spoken to me by several different runners as I paced around clapping and shouting.