McCohn Muscle Client of the Month-May 2014

Mother, Wife, Leader, Doctor, Athlete, Yogi, Runner, Bike rider, Lifter, Coach, Nature Lover, Owner, Volunteer, Partner, Friend, Helper. Overall World Class Person. 

I heard her husband refer to her one time as the All American girl!

The first time I trained Dr. Laura Skaates she was already in phenomenal shape. Her vision was to be well prepared for the 2012 Arnold Classic Pump and Run. I gave her all types of tough exercises and high intensity movements and she took it all. It was easy to tell she had a competitive side.

What I did not know is that Laura is one of the most OUTSTANDING people on the face of this Earth. She is a young mother of three. I've had the privilege of training her two oldest and like her they are awesome people in their own respect. Her husband is one of the coolest guys in the world. She leads a healthy, good looking staff at Skaates Family Chiropractic on Cooper Rd. in Westerville. If you've ever been there you know what the atmosphere is like. Besides being a great business coach and client, Laura Skaates is an exceptional leader. If you've served in the US Army you've heard the expression, "Lead From the Front." That's what she does. She leads by setting the example; by showing more than talking which is becoming more uncommon nowadays.

She also has tremendous athleticism.

Insert inversion pic

She does stuff like this. Pull ups, box jumps, kettlebells, squats, sprints, balance and ab exercises; you name it, she can do it. Earlier this month Laura participated in the Cincinnati Flying Pig Pump and Run. For those that do not know, the Pump is bench pressing a certain percentage of your body weight as many times as you can. In Laura's case, 70lbs (we were training like it would be 85lbs for some reason). She pressed out 27 reps like a Boss. Wouldn't you know that 27 reps was the highest of any participant in the Pump and Run, male or female. Then her 5K RUN time was 25:30 which was 3rd best of all the female participants. So basically, SHE ROCKED IT! Funny thing is that she was still disappointed because her goal was 30 reps on bench press and a 24min 5K.

I guess that is how one sustains success though. 97% would be satisfied with finishing as the top performer at this event. She's not one of them. She's always keeping that competitive edge. So she possesses greatness because she uses it in everything that she does. Let's offer up some congratulations to Dr. Laura Skaates for all her success. She deserves it!

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.

Let's stop calling HIIT "fat burning"

It tickles me when fitness professionals refer to high-intensity exercise as "fat burning." 

High intensity exercise burns calories; the fat is burned once the workout is over and the athlete partakes in a healthy nutrition plan that is very low on sugar and involves the proper calorie intake. 

HIIT(high intensity interval training) is a wildly popular way to exercise right now, and rightfully so. It's amazing benefits include boosting metabolic rate, high caloric burn, post workout after burn, and a serious endorphin high if you do it right. However, HIIT does not use body fat for energy, it uses carbohydrates, glycogen in the muscle, and ATP (adenosine triphosphate). Here is a brief explanation of why HIIT should not be referred to as "fat burning."

I’m going to be quick and try to use words that are simple as this is a science and the terminology can get kind of ridiculous.

High Intensity Interval Training (HIIT) is intense, sometimes 100% given bouts of effort followed by short recovery periods. It gets the heart rate up and burns a high amount of calories in a short period of time.

Now the body has three main energy systems and manipulating these systems during sessions is a big part of my training style. They are phosphagen, glycolysis, and oxidative. At any given time all three systems are active but the contribution of each system during training depends on the intensity and duration of the activity.

The best example of the phosphagen system at work is watching a sprinter. OR during a boxing match when a boxer has his opponent on the ropes. The opponent is obviously hurt so the boxer gives everything he has in an effort to drop his opponent. There is no strategy here, just all out effort. This is how the “working” part of HIIT should be performed; with all out effort. Now you can only do this for a short period of time, and the body cannot rely on oxygen so it is therefore “anaerobic.” Now out of all the macronutrients ONLY CARBOHYDRATES can be used for energy if there is not involvement of oxygen. Your body prefers carbs as source of energy because they break down 30-40% faster than fat. Have you ever tried doing HIIT on an empty stomach? Doesn’t work out too well.

Glycolysis is the breakdown of carbs- whether it be glycogen in the muscle or sugar in the blood. For the most part this is the energy system we are using when we work out. We’re giving intense effort but it is not 100%, and most of us don’t train for hours so it’s not prolonged exercise.

Now the oxidative system is where FAT is burned (used for energy). Lower intensity exercise, steady state work for a prolonged period of time. This is when the body shifts from using carbs for energy to using fats and protein. Yes protein too, that’s why it’s not ideal for muscle building and preservation.

Dr. Len Kravitz, Ph.D. is a well respected exercise physiologist in the fitness industry. He performed a lab experiment that gave these results: 66% effort over X amount of time burned 219 calories, 35 Fat cals and 184 carb cals. 74% effort over X amount of time burned 249 calories, 30 Fat cals and 219 carb cals. 83% over X amount of time burned 275 calories, 22 Fat cals and 253 carb cals. 

So basically what I’m saying is HIIT burns a lot of calories and you will burn fat but it’s not until AFTER the actual exercising (E.P.O.C.), not during. And I’m annoyed with people calling HIIT fat burning, ESPECIALLY exercise professionals. They should know better. But we all know that all fitness pros are not created equal.

Ready. Set. HIIT it!!!

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...........

February/March McCohn Muscle Client of the Month

How about a little pre-natal recognition!

Maternal fitness: "Women that perform regular weight bearing exercise throughout their pregnancy maintain a leaner body composition that their sedentary counterparts."

Nichole, on the left, is currently at 6 months. Katie Bird, right, is 7 1/2 months. They have gained less than 20lbs combined.

Both ladies have gained upper strength during their pregnancies also.

It is an honor being a Personal Trainer because people entrust you with their bodies. So there is probably no higher honor than to train a woman that holds a growing baby in hers. Every week these ladies are in the gym getting it. They are not just walking on the treadmill either. They train their cardiovascular system on the treadmill, Arc Trainer, and in rare cases the StairMaster. They squat, change levels with step ups, and change direction with lateral movements. Incline bench press for stronger chest and shoulders. Low rows to strengthen back and assist better posture. They also do lots of shoulder, biceps, and tricep exercises with cables, bands, and dumbbells. 

You will never see them lifting heavy objects directly over their head or performing exercises laying flat on their back. 

Training pregnant women is a challenge as they report a high incidence of low-back pain, increased incidence of strains and sprains, and their balance may be affected by changes in posture, increasing risk of tripping and loss of balance. As long as they are aware of these things, and work with a fitness pro that is competent to provide safe and effective exercise programs for them, they will be a billboard for HEALTHY PREGNANCY and healthy lifestyle after the birth.

Katie told a brief story the other day of how she moved some furniture around while her husband was at work. He came home and saw the room change and got mad at her. She probably should have not done anything, but how empowering it must feel to know that she can!

We haven't made a post in over a month now.  If you've been checking regularly, we apologize for the lack of updates. McCohn Muscle Training will continue to strengthen our relationship with the community through social media, and outdoor/indoor activities. Be on the lookout. Our website is updated and live right now: www.mccohnmuscle.com

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!

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