Back for the 1st Time

It's been a long time. It's hard to believe I've left for so long. McCohn Muscle Training is performing at an all time high. We are get results for every person that's willing to show us commitment. Whether it be for 21 days or six months; the ingredients we have for weight loss, athletic performance, muscle gain, and healthier living WORKS.

Your favorite trainer Q. McCohn is submerged in the fitness lifestyle. Besides helping clients reach their goals, while coaching young proteges to success of their own; Q. McCohn is building himself up for a few show presentations. Nothing like being on stage with bright lights to get the adrenaline rushing. 

Check out this workout we did last week in BootCamp class:

Total 10 reps, from 9 of the first exercise and 1 of the second, shifting each set (8:2, 7:3 etc) until you are at 1:9.

1. Push ups / Prisoner Squats
2. Burpees & reverse lunges (each side) 3. Mountain climbers & tripod extension 4. Renegade row / wingman & frog jumps 5. Dynamic side lunges / dolphin
If you have time left at the end, add in a timed plank to finish. 

McCohn Muscle! Make Your Presence Felt!

Thanksgiving 2014- Turkey Burn BootCamp

In case you missed it, Turkey Burn BootCamp was fire. There were over 30 of us in Max Out Gym on Thanksgiving morning, training with tons of energy and excitement before we spent time with our families digging into all the food the holiday brings. There were eight different workout stations and the exercises participants did included: woodway sprints, battle ropes, push ups, shuttle runs, ab wheel rollouts, kettlebell swings, med ball slams, pull ups, plyometrics, etc.

The beauty of this workout was the mix of participants. There were McCohn Muscle clients, family members, other trainers, other trainer's clients, friends, family members of friends, etc. Some people work out at Max Out Gym all the time, some people I've never met before. The workout was enough for all fitness levels so everyone left with a feeling of accomplishment.

At the end of the workout, I shared a story with the participant out of a book titled, "An Enemy of Average." The short story started off with the quote, "Don't ask time where it's gone; tell it where to go!" I shared with them that we all have the same 24 hours in a day and what you do with that 24 will decide your accomplishments, success, and satisfaction. It was so much fun working with so many people, especially on a holiday. The experience was confirmation that I am on the right track in helping others improve their quality of life through health and fitness.

McCohn Muscle Client of the Month- November 2014

Amanda Scalise....a CHAMP in everyone's book!

She brings the energy and effort all the time, and her attitude is contagious. In October she lost 3lbs while participating in #GutCheck BootCamp and her standard once a week training sessions. She also managed to find the time to complete the Nationwide Children's Hospital Columbus Half-Marathon in just over two hours. Two days after her half-marathon she came into her training session and pressed a client best 96 reps of 45lbs barbell flat bench press. BOOM! 

Scalise also completed a half-marathon in October 2011, August 2013, and her first full marathon in October 2013. I might even be missing one or two of them.

She is an inspiration and a motivator. She works hard balancing career, family, fitness, and fun. I can count on her to lead by example, and I also know that every once in a while she is going to challenge me. She has been a loyal client and a great friend. We have seen each other overcome a number of obstacles and witnessed the growth that came from them. Even though she is one of the youngest, she currently is my longest tenured client. I've always believed that a trainer can only be great if he trains clients that do great things. That's what Amanda Scalise is to me....just flat out a great person.

Columbus full marathon Oct 2013, Mile 18

Who is Amanda Scalise to others? 

Well....I train a young lady that's 17 years old. I admire her for the simple fact that she does one thing that so many people are allergic to doing, and that's keep it real. One day this young lady looked me in my face and said, "Amanda is somebody I want to be like when I get older." Wow. What a compliment from someone who is worth admiring herself!

To other clients I would say she is a leader. She's silly and funny, always engaged, and a hard worker. From time to time she can be counted on to create a rebellion against the trainer as well.

Good business owners constantly think of ways to improve their brand.
When you have people like these supporting it, you're in pretty good shape.

McCohn Muscle Client of the Month- October 2014

Ladies and gentlemen, Suely Guimaraes

This one is all about EFFORT! Now before I upset most of my clients, because just about every one of them gives maximum effort when they're training, not many of them try to do it in distress. Suely would be just about any trainer's dream client because she goes so hard sometimes you have to slow her down. 

She has been a faithful participant in #GutCheck BootCamp since April. Now there was a bit of a language barrier because I am a little rusty with my Portuguese. It's been a long time :-) One thing that became obvious during the first couple months of training is that during the workouts she would sometimes get pelvic and abdominal pain. It wasn't because of the exercises, it was more of a medical issue she had going on with her body. It would get so bad sometimes that she would be in tears. Now you will never hear me tell clients, "no pain, no gain." I will not ask anyone that is physically hurting to push through to the finish. But it sure is admirable to see someone that wants it that bad. To see someone that is willing to put in that kind of work.

She's lost a total of 6lbs and lowered her body fat by 3%. The impressive part about it is she endured these grueling 6am workouts while dealing with a medical concern that would make most people tap out. Now we recently got the doctor's command to reduce intensity and rest more. We are abiding by that so Suely can come back stronger. Meantime in between time her tenacity and effort has earned her McCohn Muscle's October Client of the Month. You go girl!

Olivia Skaates- September 2014 Client of the Month

 Olivia Skaates.....back on top!

Showing off her Champion ribbon at The Kentucky Horse Park a month after a serious surgery.

Olivia has been a consistent client since.........Oct 20, 2012. We began training at Urban Active Polaris. Then when I moved to Max Out Gym Columbus, Olivia, her mom, and big bro came along and trained with me there. Olivia is a beautiful young lady. She is an adept horse rider, and she also plays on her high school lacrosse team.

She used to ask me "when am I going to be 'Client of the Month?" I would laugh and tell her that even though she worked hard when she trained, people that earn "Client of the Month" have exceptional stories. Some have lost 20+ pounds, some have shed off a high percentage of body fat, others have trained hard and killed it at a competitive event.

Now she is Client of the Month for September 2014.
This is what happened.

Benign tumor from t2 to t12 next to thoracic spine. That's pretty large. The surgeon recommended surgery and said she would need to collapse Olivia's right lung to remove tumor on that side.
You can bet Olivia was doing some intense cardio a week before her surgery. If one lung was going to be down, that other one had better stay strong.
During surgery the expert hit a lymphatic duct that caused a chile leak. Olivia had to be on a fat free diet for a week. She was out of the hospital after that week but three days after been sent home her right lung filled up halfway with fluid plus 1200cc of chile fluid in chest.

Another surgery, another chest tube
TPN nutrition for 8 days (that's liquid meals in a plastic bag btw)
Fat free diet for 2 weeks and she's been fine ever since.

 Taking selfies during my adjustment though.

This is a different kind of "Client of the Month" right here. Even though she is athletic and trains hard, she is September's best because she endured a dangerous and emotional process. We've all been through those tough times where we are challenged spiritually, mentally, physically, and emotionally. Sometimes we feel weak and vulnerable while going through them. The thing is, most of the time when we get through, we are smarter, harder, and stronger than ever before. 
Congratulations Olivia on earning Client of the Month. Keep keeping your game tight!

www.mccohnmuscle.com

https://www.facebook.com/mccohnmuscletraining

McCohn Muscle Client of the Month- August 2014

Look at that smile!

Our August Client of the Month is a blast from the past. I first started training Lauren Dieck when she was a student at Olentangy Orange in 2011. Butt kicking training sessions twice a week, combined with workouts on her own time pushed her to a 2nd place finish in her first triathlon sprint. 

Since then she has left to study business at Miami of Ohio. She has stopped back to train with me every summer since. This summer was a little more special. We started training in the beginning of June and Lauren was not at her best. The rigors of school not only caused stress but also left her with little time to work out. Her eating habits did not help and neither did the medication she was taking which is known to cause weight gain. She'd tease herself about having three chins. Yikes!

So we went to work. Two days of training every week, plus two to three days of workouts on her own. Lauren was to also enter her food consumption on myfitnesspal.com for accountability. The results were minimal at first as we worked out all the kinks. Lauren finally hit her stride when she gained more confidence during her workouts in the gym, and started running at Hoover Dam with her mom on the other days. Myfitnesspal wasn't convenient for her, so she just kept a food journal that she'd bring to her training sessions.

In two and a half months of training, Lauren cut around 4lbs, 3% body fat, and two chins :-) The award is not because of her statistics though; it is because of her effort and commitment. She never missed a training session. She gave 110% during the sessions as she always does. She stopped taking her medication that wasn't needed anyway. She show consistency with her grocery shopping and food preparation. She did not quit. She started the program and did what she was supposed to do all the way through. In the end, many of her friends and family members saw the difference and mentioned it to her, which seemed to be the best reward of all. Great work Lauren! Have a great school year.

www.mccohnmuscle.com
Make Your Presence Felt!

McCohn Muscle Client of the Month-April 2014

These ladies would make any trainer proud. They're perfect examples of hard work, sacrifice, and persistence. Their journey has not been easy by any stretch, but they are still enduring. And they are leaders that moms everywhere can admire.

Stacie "The Photographer" Bowers and Marta "Skull and Bones" Valente started #GutCheck BootCamp together on March 10th. Over the span of that month and a few days Stacie has dropped 7lbs and 3% body fat. She has done it the healthy way too. Not by skipping meals and doing excessive cardio, but by having healthy snacks in between her three main meals and consuming a nice balance of macronutrients (carbs, protein, fat).  She has shed over an inch off her waist and an inch from her hips. Stacie is also a regular participant at Skaates Family Chiro Pure Fitness class on Saturday morning. One of the coolest things about her in my opinion is she has 5 children. Five kids!!! And she stills make the time for her fitness and is outworking so many people. Quite the inspiration. Nice work Stacie!

Marta is a soccer mom for real. Her husband and children both love the sport. When she started #GutCheck BootCamp last month she did not have any exercise experience. Did you miss that? She had NEVER been to a gym before, but she was eager to make a change. Over her last month she has shed 6.5 lbs and lost over 2% body fat. She's made it to every 6am class which speaks volumes for someone that is not a "morning person." It's not just the exercising though, Marta is eating healthier than she ever has and drinking more water than she's used to. #GutCheck has just given her an avenue to continue to make many positive changes in her life.

All the hard work is paying off for them! You can make a change too. All you need is the right mindset and some unwavering commitment.

Arnold Classic athletes at Max Out Gym 2014

One problem compounded by another. Gorgeous MMA Felice Herrig and Quentin McCohn.

The Arnold Classic 2014 was undoubtedly one of the best ever. Even though I did not attend the expo or go to any of the competitions, I could follow the greatness through social media sites Facebook, Twitter, and Instagram. One reason the urgency to go down to the Columbus Convention Center wasn't there for me is because Arnold Classic athletes were plentiful at Max Out Gym the entire weekend, thanks to LHGFX Fitness Model Photography.

Lee LHGFX kept fitness, figure, physique models and bodybuilders walking through the door all weekend. How about that job? Lee told me used to be a Personal Trainer and for seven years he was training 50+ hours a week. That's pretty impressive. Now he owns a business that travels city to city, and from beach to gym taking pictures of some of the most impressive bodies in the world.

See Michelle Lewin

There were almost a dozen others including WBFF Pro Ashley Hoffmann, Dana Bailey, and Marco Rivera. This was an exciting weekend to be a member, trainer, worker, or owner at Max Out Gym Columbus. There may be one more athlete coming. Stay tuned...........

McCohn Muscle Client of the Month-January 2014

Superstar client, Branda Allen. I first began training Branda in Oct 2012. She had this amazing fire in her eyes that not too many clients, or people for that matter, have. I quickly realized she needed more than training. She needed challenges and competitions. Branda was ready to go to another level. We quickly began working on her short term goals which included: five legit pull-ups, decrease body fat % and waist inches, and an increase in squat, bench press, and deadlift strength. We also felt she should do something challenging outside of the gym such as a half marathon, the Arnold Pump and Run, etc.

Wouldn't you know within the past year Branda went from zero pull-ups to 10 straight. No spot, no bands to help her. She squats and deadlifts 135lbs routinely. She also ran her 1st 5k, 1st half marathon, and completed several races such as the Tough Mudder and Warrior Dash. One of them she completed the week before her half-marathon. She also participated in our #GutCheck BootCamp class this past December; check this out:
In 20 days Branda cut over 4lbs, lowered her body fat by one percent, and cut a half-inch from her waist. Her two-minute push up reps went from 58 to a ridiculous 84 (and none of these were modified push ups). Her two-minute sit-ups increased from 52 to 76, and her 2-mile run time improved from 18:47 to 17:42. She would score 288 out of a possible 300 on the Army physical training test.

One of the best things about training Branda over the past year has been seeing her growth as a person. I'm not even mentioning the fact that she is a wife, full-time worker, and MOTHER OF THREE. I'm talking about her realization that she does not have to look like an IFBB bikini professional (even though she does ;-) to know that she is healthy, beautiful, and fit. She can enjoy foods that are good for her, and sometimes indulge in some that are not so good, and still feel like a champion at the end of the day. She's the perfect client to start off recognizing in 2014. McCohn Muscle. BRANDA....keep kicking a$$.

BOOM!

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!

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.