McCohn Muscle April 2017 Client of the Month

Ben Shimp

Ben started training with us soon after his 30th birthday. He was having success in his personal life and wanted to keep the momentum going by dropping some excess weight and body fat, and COMMITTING to a healthier lifestyle.

We had a few issues the first couple of weeks. Ben had to overcome a calf injury. We weren't sure if it was excess weight, his build, or his footwear but he took the initiative and went out and bought calf compression sleeves. The rest is history.

He lost 25lbs in five months. His body fat dropped from 33% to the mid 20s. He has also dropped 5in combined in his waist and hips. His bench press, shoulder press, back squat, and pain tolerance have all increased substantially, and he is a sumo squatting BEAST!

He also found the time to marry his amor, Leyva. I'd say Ben is doing pretty good. Congratulations on your Client of the Month sir. McCohn Muscle doesn't have many men on the team, but you rep the brand very well.

McCohn Muscle March 2017 Client of the Month

Drum roll please!!!

We waited a while to announce this but here's our March 2017 Client of the Month, Ruth Pawlack.

Ruth is a registered nurse that just celebrated her 20 year anniversary working for Ohio Health. She has been training with us for three years now.

She began training with us to prevent gaining weight. She's managed to drop 10lbs and keep it off. She has increased her strength and endurance, and says her clothes fit more comfortably. Ruth's training is very unique because she deals with a severe case of scoliosis (curvature of the spinal cord).
This can make her workouts very uncomfortable, but she never quits.

She has kept a food journal everyday for the past three years as well. That self discipline is one reason she has earned this award. Even more than that, Ruth has made exercise and fitness a part of her lifestyle.

Ruth holding her own with the fellas.

She is not trying to rock a bikini onstage, or run a Tough Mudder, but she is living a healthy and active lifestyle. She has managed her hypothyroidism and blood sugar. One of the things I love about her is when she goes out to eat and tells me about the healthy decisions she made at the restaurant. Commitment baby!!!

Every vacation she sends pictures of her workouts.
Congratulations Ruth!

McCohn Muscle February 2017 Client of the Month

And the winner IS.........Kamila Zafra Nobis.

One of the many Brazilian ladies that are a part of McCohn Muscle Training. She is a mother of two, and began training with us in June 2016 when her youngest child was 3 months old. I met her when she was pregnant, and she told me that she was going to start training after she had her baby. Now people say things like that all the time and don't back it up. Kamila is NOT that person. She started off at 176lbs, now she is 149lbs (her goal was to get under 150lbs) and the key is her consistency. 

She was just like so many out there that start and stop, then start and stop again. She has finally managed to stay consistent and she credits her excellent trainer :-) and the McCohn Muscle Training Team that helps keep her motivated. She used to breath heavy after a few minutes of running and now she can run miles without stopping. She was only able to do FIVE push ups when she started, and now she can bust out 40 with little problem. Her eating habits have also improved. In case you did not know, Brazilians love to party. She managed to balance the many birthday parties and gatherings with daily diet discipline. She feels great, looks great, and her body is happy.

Congratulations Kamila! Your hard work deserves recognition!

McCohn Muscle January 2017 Client of the Month

It's been a while but we have to do 2017 right. Your favorite trainer has been hard at work and I have delayed acknowledging our January Client of the Month. I call her Erin Mell. Erin Mell Greene started with us in mid-November, seven months after having a baby girl and has quietly and effectively handled her business. 

She started working out with us after a two-year workout hiatus, and we've kept her injury free. In one month she knocked off 7lbs, 2.5% body fat, and 4.5inches. A month after that, she dropped 4 more lbs 1% body fat and 3 more inches. 

She improved her push ups, sit ups and overall strength significantly, but more importantly she feels better about herself. That's what it's all about.

She made her move. When will you make yours?

-McCohn Muscle

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