Your program must have restoration and recovery involved. You do not grow muscle while you workout. During rest is when you rebuild and grow muscle tissue. Don’t adopt the “more is better” mindset.
Show Up For Yourself!
It’s not always about the exercise, it’s about how exercising makes you feel.
When you exercise, you should feel a sense of accomplishment. When you complete a workout, it should be uplifting for you have accomplished a difficult task for the day.
Working out causes you to break a good sweat, and to let out frustration and stress. It gives your body and mind a healthy outlet.
When you exercise you should celebrate your ability to move. Side to side, up and down, back and forth. Some people do not have the freedom of movement because of high body fat and tight muscles. Be thankful that you can move your body and are not incapacitated.
A HUGE benefit to exercise is it’s effect on mental health. We are living in a time of record-breaking diagnoses of anxiety and depression. Exercise is the BEST and cheapest cognitive enhancer there is. One way it is good for the brain is the ability for exercise to cause an endorphin release. It may be hard to get started on a workout regimen, but once you get into the groove, you’re golden.
Some people skip their workouts because they feel they need to continually put in overtime in their careers and job responsibilities. Most of the time, these jobs make people feel overwhelmed. The best advice I can give is that when you feel overwhelmed, you have to stop and take some time out for you! Take an hour, get out of your chair, and move your body. Your work will be there when you get back.
Lack of sleep, stress, stress eating, not exercising = recipe for disaster. Regulate your eating with a meal plan. Turn off your TV, cell phone, computer at a certain time to increase likelihood of a good night’s sleep. Exercise, even if it is for as little as 10 minutes a day. Take care of your mind and body. You only get one.
When you are getting quality sleep, controlling your calories, and working out consistently, the results will usually come fast. Small changes in behavior lead to long term success.
It is possible to get toned, to get ripped, to drop 50lbs, to drop 100lbs. You can do it. You just need instruction and strategy. That’s where McCohn Muscle comes in.
The one thing you need in order to change is courage! You will have to overcome the fear of change.
Do you value yourself? Respect yourself? Push yourself? Trust yourself? See yourself being successful. See the big picture, not the struggle. Always looking at the struggle will keep you stuck.
Mindset, mindset, mindset! Show up for yourself. Don’t let doubt stop you.
What are you trying to do, overweight, mother of 2?
Positive Affirmations
5 Tips to Lose Weight Quickly
Why you're not losing weight
If losing fat were easy then we’d all look like fitness models, right?
Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.
If the number on your scale won’t budge then read on for an explanation:
Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.
There’s a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you’re eating enough.
Possibility #2: You’re Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.
You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.
Possibility #3: You’re Doing Too Much Cardio
If you’re doing hours of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.
See me about designing your ideal exercise routine for maximum fat loss. I’ll let you know how much cardio should be included in your routine.
Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.
Be sure to get a full eight hours of sleep each night to boost your fitness results.
Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.
Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.
Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.
The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.
I’m here to help you reach your fitness and fat loss goal. Call or email today to get started on a fitness program that will quickly and permanently transform your body.
Don’t wait another week, another day, or even another hour to take action. I’m here now, and I'm ready and excited to see you through your goals.
Let’s do this!
How Does Regular Exercise Help Your Body?
If you are a newbie to exercising, you know the effort and energy required to get past the first couple of days! Fatigue, soreness, and hunger are the first-few factors that might bring down your motivation to continue the exercise regime. But, this initial discomfort is short-lived. If you manage to get past these discomforts, you will begin to see positive changes in your body that will eventually enhance your health and quality of life and keep you happier.
Unleash the Q
My goal with this information is to give you knowledge to defend yourself against disease, illness, allergies, environmental factors, etc. I am not suggesting you take this supplement, but if you think it would be good for you, do your own research on it. Take it to your doctor and ask them if it would be beneficial for you to use. If they cannot give you an answer as to why or why not, consider finding a new doctor.
Let’s talk about Quercetin for a minute. It is a carbon structure found in plants. A FLAVONOID found in different foods and herbs. I emphasize FLAVONOID because scientific research has proved flavonoids to be highly effective at preventing spread of cancers.
Quercetin is an antioxidant, meaning it protects your DNA, cells, and cellular matrix. It is an antihistamine and anti-inflammatory. Elevates mitochondria.
Uses: allergies, cardiovascular disease, inflammation, colds, heart health, stuffy, runny nose, itchy eyes, hay fever (nanoparticles, epigenetics).
2013 Iran study: 500mg + 250mg Vitamin C increased metabolism, lean mass, energy expenditure. Small benefits to endurance capacity and performance.
2017 China study: protects liver from alcohol induced injuries. Alcohol responsible for 3% deaths/year.
2018 China study: used quercetin to treat liver fibrosis. Results: dramatically improved liver inflammation, fibrosis, and inhibited HSC (hepatic stellate cell) activation in treated mice.
2016 Brain study, India: found quercetin effective against neurodegeneration. Neurodegeneration is the progressive deterioration of structure and function of neurons, leading to Alzheimers, Parkinsons, Huntingtons. In present day, this can be caused by oxidative stress (mask wearing) and mitochondrial dysfunction (injections)
It takes hours to research supplements and cross reference. I invite you to do your own research and validation. As I continue to post, I will link more references. The point is, don’t just take my word for it. Look up the information for yourself
https://www.physiology.org/doi/full/10.1152/ajpregu.90925.2008
McCohn Muscle Nutrition
Almost 98% of the people that start training with us have looked for some kind of nutritional guidance. I enjoy coaching nutrition since it appears to be the best thing we can control to ensure long-term health and survival.
Hippocrates, the original doctor, believed “the natural way is the only way” and “natural food can prevent disease.” This is not the Big Pharma, health care industry standard of teaching, so I take responsibility to stand in the gap and give some different things to research and think about. From Sept 1999 to Dec 2009, I worked as a Certified Pharmacy Technician. In a 4 yr span I ran a pharmacy close to the North/South Korea border and I worked in various pharmacies at Madigan Army Medical Center on Fort Lewis, WA. The rest of the time I worked at The OSU Medical Center.
Eating healthy can be overwhelming in it’s own right, since there is so much information out there and most of it is conflicting. I have spent countless hours breaking down what’s in our food supply, and from that study I created FIVE McCohn Muscle Nutrition Principles.
1. Drink more water
If you can hit a gallon of water a day, that’s a great day.
2. Consume more vegetables
Cooked veggies are great, raw is even better
3. Eat lean protein
Hippocrates said pro-tein means “most important”
4. Consume healthy fats
Vital for your body to function optimally
5. Eat less sugar
A doctor once lectured how cocaine addiction and sugar addiction brain waves look the same.
Use these principles every meal, every day!
My best advice for losing weight quickly and reducing inflammation is avoid all bread, grains, cereal, soy, pastas, and pseudo grains= buckwheat, barley, oats, quinoa, millet…..
when you do this the inflammation in your body will go down. Let’s observe the term, “Gluten Free.” Take the protein out of the bread and what do you have left? The problem is not gluten, it’s genetically modified food and the glyphosates/other toxins being sprayed on it. Avoid and eliminate.
Try to go without bread, grain, and pasta for three weeks (at least cut down your consumption) and see what it does to your body. You will see that they have loaded foods with variances that shouldn’t be there.
When you get the McCohn Muscle app to help with your workouts, you will automatically be added to our Nutrition Facebook page where I will go more in depth about the food we consume.
If I can help you in any other way, let me know.
