Bodybuilding Journey Fall 2015 Part I

It all begins with a vision. See it in your head, write it with your hand, and speak it from your heart.

After the vision, you go on the mission. What are you trying to accomplish? What will you need? How will you get there?

"When two are in agreement......." "Two is better than one." All that. One of the best decisions I've ever made was recruiting somebody to go on the mission with me.

No question I drew inspiration from Caitlin. She worked hard in the gym and was committed to competition. During her runs in 2013 and 2014, I was not equipped with all the tools needed to be an outstanding coach. I could train her hard, but other than that, I had no blueprint.

#BeastMom Laura Dennie is a HUGE inspiration. She has competed in, and won trophies in bikini and figure competitions. We first met at Urban Active in 2012 when she was pregnant with her 2nd child/son, Cole. I have watched her develop from a physically active woman into a highly competitive muscle and fitness athlete. She became so good so fast that I had to make a commitment to studying and living a bodybuilding lifestyle. If I had not, it would have felt like I did not have the credibility to coach her.

WWW.MCCOHNMUSCLE.COM

Are you watching greatness or striving for it?

I was in the gym last night breaking a sweat on the StairMaster when I noticed a young lady staring up at the TV. She was standing next 7 different pieces of cardio equipment in the gym, but wasn't using any of them. Her gaze was set on the television. She was watching the two best men's tennis players in the world battle it out.

Later I went to a different part of the gym to bust out some ab work and there was a guy sitting on a stability, watching the tennis match. He wasn't crunching, pressing, piking.....none of that. He was sitting still, taking it all in. I enjoy tennis. I could watch almost any sport. But I would not completely stop my workout to soak it all up, even if it's Ohio State football.

It had me thinking, what is it about these guys that's so important? Why stop a workout to watch them?

My 1st answer was that people love to watch competition. The intensity of a duel can be capturing. Two men, two players, two teams going all out for a championship....well the competition doesn't get much better than that.

My 2nd answer was that people love to witness greatness. Djoker (as one of my clients calls him) and Federer are tennis geniuses. The best two male tennis players in the world. They have spent countless hours practicing their serves, backhands and drop shots. They have better conditioning than 97% of people on the planet. You can tell by watching their play they have sacrificed many holidays, Friday nights, and happy hours to work on their game.

I wondered.....would people prefer watching others greatness unfold rather than putting in the necessary work to create their own?

In what ways do you want to be great? 

Are you trying to accomplish great career success? Do you want to build the best body you've ever had? Have great health? Earn hundreds of thousands, even millions of dollars? Do you want to be a great spouse or parent?

Are you putting in the work necessary for that greatness? Or are you just doing enough to get by? Doing just enough to be comfortable?

This past weekend was perfect for me because it took me back to the roots. It made me think about my life goals and what I want to accomplish as a man, trainer, and entrepreneur. Everything I want to accomplish is possible but very little of it is "normal." I have to put forth EXTRA effort, EXTRA energy, and EXTRA focus because I want INCREDIBLE results, INCREDIBLE relationships, and an INCREDIBLE lifestyle. I do not want to be a normal trainer. I don't want to be a chip off the ol' block.

What do you want out of life? Are you putting in the work necessary to get it? If we had another market crisis like the one we had in '07 and '08, would you still be "comfortable?"

Go out and grab your greatness! It's out here for us if we are willing to get it. #IAMWILLING

Much love,

Q. McCohn

I Don't Know Much, but

I don't know much, but I do know that if you got your mind right you can pretty much accomplish whatever you want. Everybody is not bout that life though. Some people would rather complain about circumstances and not take responsibility for their current state.

I don't know much, but I know it's not worthwhile to envy someone else's relationship. Just because they smile doesn't mean they are happy. Some people out here are in some f*cked up marriages and relationships. Get your soul and spirit prepared for what you want to receive and don't be fooled about what someone else has.

I don't know much, but I know there is an agenda at work using race to tear America apart. I cannot be a willing participant though. I have too many friends and people I respect that are not the same color as me.

I don't know much, but I know that my God is within me. I have done my fair share of studying history. I know that my ancestors were enslaved, beaten, dehumanized, raped, and sold. And we were left with a book we weren't reading before called "Holy Bible."

I don't know much, but I know people can be real fickle. One of the great challenges of life is to find authentic people. A person that will "keep it real," a person that's "word is their bond" is a person worth keeping around for a long time. They give it to you straight and won't waste your time.

I don't know much, but I know how to survive. I've taken so many losses but survival runs in my blood. And I've been cut from the cloth of being strong, solid at many different things. Fitness, resiliency, patience, yearning for learning, focus, work ethic, entrepreneurship, networking, appearance, swag, adaptation, leadership......the list goes on. I can bring a lot to the table. This makes me a great friend....and a dangerous enemy.

I've noticed a lot in the last few years some view me as a threat. And the thing about it is that I'm so comfortable in my own skin, confident in my ability that I don't worry much about what they think or do. My success and life philosophy has never endured when I hated on others. I serve people; and I don't bother with those that don't want or need me. I get in where I fit in.

Beachbody Classic 2015-Beachbody Summit 2015 Part II

Friday was a mental struggle and it actually helped me that I was out of town. Rolling down Broadway in Nashville looking at all the retail shops, restaurants, and that amazing Candy Kitchen; I plotted the nonsense that I was going to get into that evening. Most of it shamefully revolved around

Anyway, I attended some inspiring presentations. There are so many people that are growing their Beachbody business to the tens of thousands, hundreds of thousands, and even to the millionaire level. These people are NO different than you and I. They just made a decision to get sh*t done then executed. Beachbody is a great way to make supplemental or even breadwinning income, while helping copious amounts of people at the same time. It really made me THINK BIGGER!

After walking down Broadway I walked over a bridge that separated downtown from Nissan Stadium. I figured it would be a great time to take some game winning shots. Like I said, I made the decision to THINK BIGGER!

Now I attempted to have another meal that was higher in carbs, fat, and sodium and I don't think I should have. It did not affect my body the same way as the day before. Here is the best shot of me onstage, and it points out what was obviously my biggest weakness in the show......too much body fat

At least I look happy though :-)

Needless to say, I did not dominate the competition at this event but I did make my presence felt. I gained a wealth of knowledge and experience, and I acquired a few new friends.

I definitely left Nashville inspired by the thousands of "normal" everyday people that have put time in to build successful businesses with Beachbody. I was inspired by the performances of the other top Physique, as well as bikini competitors that were there. My own failures supplied me with inspiration. As well as a San Diego supermodel that shall remain nameless. 

Now that I'm back in my environment, let's see what I can create.

Beachbody Classic 2015- Beachbody Summit 2015

I started my bodybuilding training 12 weeks ago. I lost close to 20lbs and 7% body fat. I trained like an animal. Sometimes I would literally have to disassociate my body from mind so I wouldn't give in to the pain and fatigue when I was training.

The biggest struggle was in the nutrition. I actually enjoyed ingesting almost 280gm of protein a day. Chicken breasts, lean steaks, and egg whites were just part of the daily routine. Only being able to take in a little more than 50gm of fat a day was a challenge, especially since peanut butter taste so wonderful.

The real challenge resided in the 175gm of carb per day restriction. I tried my best to fight those sugar cravings with a Floyd Mayweather type of defensive tenacity. Most days I did what I was supposed to, on other days I caved in. That is probably the main reason why I wasn't a Top 3 finisher.

The day before I stood in front of the judges, I was on a serious carb restriction. I had 30gm from breakfast and didn't have another gram until 8pm that night when I was supposed to have 30 more. Guess what I chose to eat........

 The Gaylord Orpyland. What a ridiculously huge hotel! It's like a small indoor city. 

The morning of the show I was ready to go. I wanted to go and impress the judges, then go and eat something I had no business eating. I woke up real flat with little energy.

Two hours before I went to show I needed a meal of about 90gm or carbs and some sodium so my muscles would fill out. I also needed about 30gm of fat to add some vascularity to my depleted body. Good thing the hotel room service provided french toast, coffee, and bacon. I was all over it. This is how my body looked after the meal.

Posing in front of the judges was cool. It felt natural. I would much rather pose like a bodybuilder than physique competitor but I practiced both of them a lot so I felt comfortable. I kept a smile on my face.

Some of the other male competitors looked amazing. You can tell they put in some real hard work in the gym....and probably cheated a little less than I did. They were getting pumped up with band and tubing exercises before they went in to pose. Everybody I met seemed positive and was there to enjoy the experience.

The problem with the Beachbody Classic was that pre-judging was Thursday morning and the stage show was Friday night. Now I've heard of Thurs am/ Thurs pm or Fri am/Fri pm but not the morning of one day and then night the next. Being out of town added to the degree of difficulty because I did not have food with me. NOTE TO SELF: If you go out of town to do a show, seal up some food and bring it with you.
I posed at 9am and the judges notified us that the Top 20 would be announced "sometime before midnight." What!?!

The evening show at Nissan Stadium did get me pumped up. Beachbody knows how to have a party.

Bloody nose!

And I made some new friends!

Then came the email.....Congratulations Mr. McCohn you've made the Top 20 competitors. Be ready for stage tomorrow night for the possibility to bring home the trophy. And I immediately went back to the hotel and got a workout in. 

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!

The Dangers of Sugar

We're talking about those delicious cakes and pies. Your favorite cookies, candy, and unfortunately, Marshmallow Fruit Loops. Ice cream, soft drinks, many juices, processed food, and that scrumptious Trader Joes licorice. White sugar, brown sugar, dextrose, sucrose, and even honey (although my shelf will always have raw honey); all of these go straight into the bloodstream immediately after digestion.

Then your pancreas, the critical controller of blood sugar levels, secretes insulin into the blood to remove sugar. The pancreas always overreacts though, because our body doesn't require so much sugar. So it removes too much sugar, and this causes "the crash" where we can be fatigued, moody, and depressed.

The average American adult consumes more than 160lbs of sugar per year but we need NO extra sugars at all in our diet if we are consuming enough fruits, vegetables, and complex carbs. No wonder more than 50 million Americans are overweight. Besides making us fat, sugar causes tooth decay, diabetes, poor performance and lightheadedness. It has no nutrients. It's not good. It always crowds out your appetite for foods with proper nutrients. Hit the delete button on sugar. Eliminate desserts from your meals and lose weight almost immediately. Better eating with more exercise, while eliminating sugar from your diet will have you feeling like a vibrant young hottie/stud again.

Here is a link to an article that shares 10 more things you should know about sugar