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