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!

Trainer Tuesday

Trainer Tuesday!

Even though we did not have a Client of the Month for July, your favorite Trainer has a pretty cool story. In the middle of March when he was getting a hard working client ready to step on stage, he stepped on the scale at 219lbs.

He then started a training program of workouts 6x/week.
Day 1: Lower Body
Day 2: Upper Body
Day 3: Sprint training
Day 4: rest
Day 5: Lower Body
Day 6: Upper Body
Day 7: Strongman training

During these workouts he set a personal best for Deadlifts(465lbs x3), Barbell Walking Lunges(185lbs x8), and Incline Chest Press(120lbs dumbbells x8). While making gains on his strength, he also improved his sprint speed and endurance using 3-mile run times (29:08 to 26:04).

Not only were the workouts stellar, but his high fat, moderate protein, low carb cycling meal plan was just what his body needed. In the middle of July he weighed 208lbs, his body fat % had decreased by 5%, and he's stronger and faster than in March.

High five your favorite Trainer when you see him. You've probably played a part in keeping him inspired.

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.

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.