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.

Client of the Month Oct 2013

TRENDING: Caitlin L. Bogo

Hard work. Dedication. Discipline. Motivation. Inspiration. Fitness.

This young lady has been in full attack mode since we began training. Caitlin began training with McCohn Muscle at the end of April. She was 132lbs with 25% body fat. The week of her mid-October bikini competition, she weighed 113lbs and with body fat under 18%. She did it with relentless effort during her workouts and a ridiculously disciplined diet. A typical week included over 100 minutes of cardio on the StairMaster, 210 minutes on the treadmill, 1200 squats, and four football fields of lunges. That does not include the 2-3 grueling training sessions she did with Q. McCohn, and Fit Fighters class every Thursday evening at Max Out Gym. She never missed a session, workout, or class. Caitlin also maintained extreme focus with her nutrition for 18 weeks. Her staples included foods like egg whites, quinoa, cream of rice, green vegetables, and seitan. There were no cheat days or cheat meals. Her discipline is why she placed 3rd overall out of 12 in her first bikini competition.

Nice work Caitlin. Thanks for letting McCohn Muscle Training be a part of your journey.

Who's your Trainer?

Does your trainer have your back?

 

 

Say "No" if: they are constantly late to your sessions. They have no-showed you more than once. They are paying more attention to their cell phone screen than your form. They boss you, but don't teach you. They talk more about themselves during your training session than they do about how they can and will help you. They just give you a workout and don't ever coach you on nutrition. They are always sitting down while you are working. They don't give you any homework. They don't invest in more equipment to train you. They are not engaged in what you're doing. They're in poor physical condition.

 

Those types of people are not trainers, they're posers. They don't take their craft seriously and they make themselves look bad. "The way you do one thing is the way you do everything."

 

Look for the busy trainer if you're at a corporate gym. They're usually the best one. The one that is knowledgeable, encouraging, and motivated. Look for the trainer that is inspiring. The one that eats well and works out hard. Don't you want a fitness professional that practices what they preach? Look for the trainer that looks like they are having fun when they are training. Chances are, the person they're training is enjoying that workout too.

Warning: A great trainer will keep you inspired and will challenge you in different ways. However, they will not chase you. If you are not doing your part (eating clean, showing up for training sessions, exercising on days you're not training), don't expect them to break their neck to try to get you on course. They have other clients to worry about and other matters to handle. Staying consistent is your responsibility.

 



CQ- Body weight workout with cardio

CQ

+Bench press challenge+

1-mile run

30 push ups regular

30 jumping jacks

30 sit ups-fingers interlocked

30 wide arm push ups

30 squat jumps

*30 flutter kicks*

30 close hand push ups

30 squat thrusts

*30 supine bicycles*

30 pull ups

1-mile run

A gym or training studio is needed for the CQ workout, unless you have pull ups bars in your doorway and a bench in your basement.

+ denotes 45lbs for females, 95lbs for males; press as many repetitions as you can before racking the weight. Once you rack, you're done.

*use 4-count when counting repetitions; total =120 reps

Client of the Month September 2013

What we can't do is hit you with all four guns simultaneously. It would be way too much for you to handle.

McCohn Muscle's Client of the Month for September 2013 is Ethan Skaates. Ethan is a graduate of Westerville South High School and currently attends the School of the Arts Institute of Chicago. He began training with me in early 2012 in hopes of "feeling stronger and better and looking fit." His bothersome lower abs later turned into the fifth and sixth of his striated six packs and he increased his bench press by 70lbs. His favorite activities include running, bike riding, rock climbing, and drawing. He is the artist responsible for the McCohn Muscle Training logo.

You will see more of Ethan in the future as his personality and creativity will continue to open doors for him.

Client of the Month August 2013

A few Augusts ago in 2011 I met this #blonde #bombshell at #Urban #Active #Polaris
It was my 2nd day on the job. Her #trainer did not show up for her session so I trained her...she didn't want anyone else after that

This young lady has a crazy #passion for #health and #fitness. Just with the past 3 months she's competed in a couple #triathlon #sprints where she finished 1:43:30 and 1:37:03 respectively.

Her greatest #achievement was defeating doctors negative diagnoses through #exercise positive thinking, and #love from #family and #friends

I am #blessed to have made a positive impact on her life.
She's leaving me now and moving to Indianapolis. Her name is Jessica Ritz and she is McCohn Muscle's first Client of the Month. August 2013

 

 

It's A Shoulder and Triceps type of Day

A workout for those who are agile, focused, and tough.

100 push ups
4 sets/10 reps standing dumbbell presses
4 sets/10 reps lateral dumbbell raises
4 sets/10 reps bent down dumbbell lateral raises
100 crunches
50 alternating side planks
50 high intensity crunches

3 sets/12 reps SkullCrushers
3 sets/15 reps Close-Hand Push Ups....Air Assault!
3 sets to failure weighted dips
2min flutter kick (3 sets)
Crunch- reverse, side, side
             15 reps, 3 sets   no stopping
Handstands to failure

stretch

Have a shake, and figure out how you can retire and save $$$$$

IDEA World Fitness Convention Los Angeles 2013 Day 3

Does your favorite trainer have a favorite alcoholic beverage? 

3 Patrón giblets and 4 hours of sleep later I find myself fighting for my life. I attend a workout with the Gilad of the new millennium, the real deal

Tony Horton, creator of the P90X series. He is as advertised. I feel like I am, or I attempt to be on another level of trainers and fitness instructors. This guy is on another PLANET. He has a deep passion for fitness and he shares it.

The amazing thing to me is how he finds the time and and energy to take care of his body, market, do and study strength training, Pilates, MMA, yoga, etc. 

his class was based around his upcoming P90X 3. It was challenging to say the least.

I did not get a chance to stay for pictures after class because I needed breakfast and my next class was important to me, "How to Become a Social Media Star." 

Featuring Cassey Ho

Not sure if the class was as helpful as I expected but boy was she fun to look at. You can find her on YouTube, Facebook, twitter, Pinterest, etc. She is a social media star.

After a little lunch I was fortunate enough to take an informative group fitness lecture. Steve Renata, a lead instructor for Les Mills Fitness; Darren Jacobson, the programming instructor for Zumba; and Randy Hetrick the inventor and founder of TRX.

This lecture was very insightful and convicted me in several ways. One important lesson I took from it was to "create a cause, not a business." It should spend more time focusing on a movement of helping people realize their full potential instead of focusing on how much money I can make.

With all that said, Sherri McMillan gave me a 12-month marketing plan that is going to help me reach a large audience and make plenty of money for expansion. I am excited to see how the next year goes for me and how well I apply the information learned. What an awesome conference.

Time to start taking action!

IDEA World Fitness Convention Los Angeles 2013 Day #2

The 2nd morning started off with Booty Camp. I registered for this class strictly to get some new material for my female clients. The instructor, Mindy Mylrea, is the creator of the Gliding discs. She used plenty of equipment in her class including stability balls, bands, BOSU balls, bender balls, and her Gliding discs. And she literally kicked our butts.

I think she likes me. There were at least 150 people in her class and she singled me out to give me her DVD😁

After that, I attended a TRX circuit training class. I don't have much experience with the TRX but I do know many people enjoy working with it so I figured it would be a good idea to learn more. 

I have to admit, TRX is an extremely effective piece of equipment to be so simple. When used correctly, almost every exercise forces you to engage your core. My favorite exercise was the hamstring curl. I'm not sure if I've ever felt a burn in my hammys that deep.

After a couple more lectures I got ahold of my family and we went out to kick it.

My cousin Ashley hooked everything up. She picked me up from the hotel and took me to meet my other cousins (her brothers) Dwayne and Brian. Dwayne and I got into some late night festivities after at a spot called Sams. He showed me a good time. It was exactly what I needed.

IDEA World Fitness Convention Los Angeles 2013

Thank God for some time away from the normal day to day. I have been gone less than 24 hours and have already taken time to look back on things I do day to day and see what I can change and how I can do it.

The first day of the convention had kicked off. Thousands of health and fitness professionals are here from all over although most of the ones I've met are from California. Day 1 started off with MMA Training BootCamp.

MMA Fighter Coach Kearns was hard at work....and he made us break a serious sweat.

After breaking that big sweat I did an informative class with Dynamax med balls. I learned ways to maximize muscle recruitment in clients without having them deadlift and squats to the max. This will be particularly helpful for older clients.

We gotta work on the Subway guy's inspiration. I asked him to do 10 push-ups and he said no cause he couldn't get sweaty. Why are you here again sir?

Next I was fortunate enough to attend a class titled "Fitness Blueprint to Success." The instructor Todd Durkin has is a business owner, has an awesome brand and has worked with professional athletes in several major sports, most notably Drew Brees. 

His presentation skills are awesome and he is very energetic. I don't meet many people and say, "man if I could be more like them I would be a star," but TD is one of those guys.

There is also an ongoing expo. There are many vendors posted up trying to sell their products. As expected, some of them work very well and some have no use.

We finished off the night with a party in the Marriott. Free food and expensive drinks. Have you ever been to a party and the DJ played your song but cut it off in the middle to transition into another song. Yeah, we had that guy.😃

Ohio State-Michigan renewed rivalry

Can we be honest?

One of the reasons Ohio St. loves Jim Tressel (besides the fact that he brought us a long awaited National Championship) is because he DOMINATED

Big Time! Even in the big house. Troy Smith. Beanie Wells smash mouthing. Braylon Edwards was a deadbeat and Mike Hart looked like a crybaby. Our defense! AJ Hawk, Lil Animal, Lil Ironhead, Vernon Golston. Year after year beating Michigan even if the were ranked higher.

And lets face it, this guy didn't belong.

He didn't stand a chance up there. Funny thing is, his offense at WVU was Oregon-like before Oregon came up

Incoming

The rivalry has been renewed. Both teams are competitive.....and it's all because of the new coaches.

As Buckeye fans we could not have asked for a better replacement of Jim Tressel. We were familiar with Urban Meyer. He took one of the best Ohio State teams, an undefeated Buckeye squad, and turned them inside out. Troy Smith looked bad, our weakness in the offensive line got exposed, and Urban was so intense that after one of his ends make a sack against OSU, he came back to the sideline and hit Urban in the mouth with his shoulder pads and Meyer did not even flinch. It was scary actually....if you remember it.

1st season with Urban at Ohio St. We're undefeated. 

Tressel, we appreciate what you did with Pryor, and recruiting Braxton Miller.

Michigan got themselves a coach too.

No wait!!!!!!

That's him. Brady Hoke. Just like Urban, he can coach and recruit his ass off.

Both of them are new too, so they should be in it for the long run. Looking forward to seeing watch the future brings and watching the product these two put on the field.

You already know what colors you'll see me representing. I'm a Buckeye baby!!!

The Process-Business

The process of getting to the top and becoming a fitness icon has been fulfilling, yet demanding. In September I will reach the five year mark as a certified Personal Trainer. I have worked for a small business, a big business, and I am currently building my own business.

One of the many goals I have set for myself is to accumulate wealth. I want leave a legacy behind for generations to follow. The only way I believe that desire will become a reality is by building businesses. I do not personally know any wealthy people that work a 9-5 job. Do you?

My business has created and cost a nice chunk of change over a short period of time. I enjoy the challenges of getting supplies and equipment, while implementing systems and servicing clients. Spending resources and energy on websites, videos, clothes, social networking and mail. 

Then there is always that part when I have to give back. One because I am able and two because without the people/clients in my life I am irrelevant in business.

I am seeing now that I can't do this by myself. I have to hire a trainer or two that are passionate about health and fitness. Ones that are willing to learn and develop. They will need to understand, it's all part if the process.

Obesity Epidemic

I attended the Columbus Rib and Jazz Fest this past Sunday. The temperature was in the low to mid 80s and there was not one drop of rain. The vendors were hard at work and the lines were long with people excited about tasting BBQ ribs from different businesses.

As I sat down for 30min and began people watching, the first thing that jumped out was the amount of heavy people there. There was definitely more than 50%. It was sad to watch; and the problem was not just in the fat. Many of these people got tired of walking and standing so they were seeking seats. Looking at everyone's posture, there was another obvious problem that we spend way too much time sitting anyway. So now we're fat, FATigued, and we're sitting so much that our muscles and joints become tight and stiff. Our lack of sustained activity is literally killing us. There may be a time where we physically must protect someone or something we love. How can we? We're not in condition to do it. We need to do better.

Did you know more than one-third (35.7%) of US adults are obese?

Obesity related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of PREVENTABLE death.

How do we prevent these conditions? Get off your a$$ and exercise. Go for a walk/run. Go to a fitness class or hire a competent and passionate personal trainer to hold you accountable and keep you motivated.

Eat and drink better. Completely discontinue all fast food visits, and pour those carbonated beverages down the drain. Your body will last longer and perform better with more natural foods and more water.

Be more active. Too much TV, excessive video game playing, hours in front of the computer screen all contribute to us being fat. We must become more active to save our lives.

Renewed energy

Out with the old, in with the new. Lets make the changes we have to make TODAY in order to go do the things we want. Feel it. Feel fresh again. Give yourself a pass and start from scratch.

I've been on such a mission lately. It's 5am Sunday so I've been up almost 24 straight hours. I have spent the last few of them selecting new McCohn Muscle Training apparel, building a music playlist for the gym, studying posture and movement, as well as looking over business tax.

Mostly everyone is talking about Trayvon Martin.

I admit, I haven't followed the case at all.

Cardio Kickboxing, business decisions, working out, and new clients including a 13 y.o. athlete, a college freshman, and an amateur bikini model have kept me pretty busy. I don't mind that.

I have energy. I have renewed energy because I've renewed my purpose by setting new goals, and accomplishing the ones I've already set. People out here are counting on me and I don't want to let them down. 

People are counting on you too. Don't get caught up in something that has no value in the long run, no matter how desirable it looks now. Stay focused on what needs to be done.

Enjoy the rest of your weekend, and get ready to kick a$$ in the gym this week.

And prep them meals!

Quit making excuses

"....ninety nine times out of a hundred, people don't criticize themselves for anything, no matter how wrong it may be." -Dale Carnegie

People. We've gotten so used to making excuses for ourselves. As a Personal Trainer, I hear them all the time. "I don't have time to work out. I don't have time to prepare my meals. I'm not seeing results. I don't like cardio. My husband bought them, I had to eat them." Yeah! That last one has been used several times.

At what point do you stop making excuses and start making changes? If something is important to you, then you will make the time for it. Why must I hear about you not having time to prepare meals when you are posting pictures on Facebook at a party holding two different cocktails? 

You're not getting any results? Duh! You quit every time the going gets tough. When it gets uncomfortable, you stop. When progress is slow, you become discouraged.

It takes DISCIPLINE, CONSISTENCY, and HARD FREAKIN' WORK in the gym and in the kitchen to build a killer body.

I applaud you for your three to six months of working out regularly in the gym. I think it's a great thing when you heed your trainer's advice about nutrition and metabolism boosting. But you know what? That's not enough. You must do it consistently, for a LONG TIME to see your harvest.

It's a long road! And there will be ups and downs. If you stay on course, you will get whatever it is you desire. If you start and stop, make excuses, blame everyone and everything but yourself, you'll end up out in the middle of nowhere.

Take responsibility for your thinking and your body. Instead of making excuses, make the necessary sacrifices to improve your health and fitness. The reward is well worth the effort. When you have your health and your hot body, you have everything. 😁

Juice more, live longer

If you have a juice machine, you need to use it. If you do not own one, here is why you should:

Our food supply is deficient of all kinds of vitamins and minerals. This is one of the main reasons our country is so sick, besides the abundance of toxic medication we consume. I probably have one or two friends in the pharmacy arena that are offended by that statement, but the ironic thing is they themselves do not take medication because they know what it does to the body. "The United States makes up 5% of Earth's population. They also make up 50% of the worlds drug/medication consumption." And we are not even in the top 25 countries of lifespan. 

Our government spends a 'google' of money on health care treatments, but not nearly as much on prevention. So it is up to us to keep our bodies from illness. We can do this in many ways; including not smoking, discontinuing prescription and recreational drugs, exercising regularly, keeping a positive attitude, getting chiropractic adjustments, and more fresh, raw foods. We also have a greater chance of dodging illness and disease by juicing more.

Our soil is depleted so even quality organic produce has less value than it did 50 years ago. Fertilizers, pesticides and fungicides have really jacked things up. Simply eating food does not give us the amount of vitamins, minerals, and enzymes we need. But making FRESH JUICE from organic fruits and vegetables gives our bodies living enzymes, vitamins and minerals "in the proportion that nature intended."

My friend shared a story with me about a family friend that was diagnosed with breast cancer. The doctor's told her she needed to go through chemotherapy to eradicate the cancer. Side note: side effects of chemotherapy include, decreased production of blood cells, inflammation of lining of digestive tract, and hair loss. I imagine its expensive too.

Anyway, the woman chose not to do chemo. She exercised regularly and juiced everyday instead. Wouldn't you know that six months later she was declared CANCER FREE! 

I encourage you to read as much as you can on juicing and superfoods. Then I encourage you to take action. Detoxify, cleanse, and heal your own body. You don't need drugs to do the job for you.

Special thanks to Dr. Guy Rieckeman, Kevin Trudeau, and Jack LaLanne who said, "if man made it, don't eat it."

McCohn Muscle

Go hard....from beginning to end

You can't be a champion if you are only playing hard half the time. This is not a bash on the Buckeyes, it's a reminder to myself.

Learn the lesson our Buckeyes taught us during March Madness. They went on an incredible run that stretched from the back end of the regular season, through the B1G tournament, all the way to the Elite 8. Something happened when they came up against the Wichita St Shockers though. I'm not sure what it was; fatigue, lack of motivation, underestimating the opponent. Whatever it was, the Buckeyes lacked urgency in that 1st half. They fell behind and were not able to catch up. It cost them a regional championship and a shot at the national championship.

It all went down because they did not show up ready to play. That will not be me.

McCohn Muscle Training

Strength- what you build from training. What it takes to start training. A characteristic of me and my team.

Mind- the success center. It's the most important thing we have control over. You need to exercise it effectively.

Prosperity- the top of the mountain. What do we want to achieve? A person w/purpose, strength in body, and a strong mind will prosper.

qmccohn pact

I, ___________________, and committing myself to April success. I am going to make a great run this month. I am dedicated to preparing my meals, eating healthy and clean, and training like a Champion. I have set aside the month of April to fueling my mind and body with the best foods available. My goal is to build a body that resembles a professional athlete. I want to use my body to put worth an exceptional effort in my 2nd half marathon. I also want to have an appearance as a model of a health care professional.  

I know I must stay mentally and physically sharp. Therefore I will take care of my body to the best of my ability. When my mission is complete, I will celebrate the way I see FIT!

 

                                                                                                My time is now!

 

 

P.S. edit this for a pact to keep for yourself. Hang it where you can see it.