McCohn Muscle Client of the Month- January 2021

It has been a long time since we’ve had the Client of the Month and 2021 felt like a good time to start back up. We’ve had some strong performances at McCohn Muscle to close out 2020. We had four elite performers in our 28 Day Buddy Detox Challenge. We have people training for special competitions and half marathons. We’ve also had a couple of people endure car accidents and come back stronger than they were before. It’s amazing to see what people are doing here.

We are going to kick off 2021 by celebrating the success of Faiza Haddad. Her mission and IG handle go hand in hand, @tobefitinayear She wanted to drop weight and improve her overall health. Her journey was not easy. At the beginning we just wanted her to be consistent with her training, exercising at the gym three times per week. After a few months she knew she had to make changes to her eating habits for better results. She was eating too many carbs, not eating at the right times, and consuming too much processed food.

Faiza hired help from a nutrition coach to improve her relationship with food, learn how to eat properly and make better decisions. Altogether with her nutrition program and McCohn Muscle Training she has dropped 34lbs, strengthened her body, and decreased her body aches. She also feels less stressed and has more positive energy everyday.

Her goal moving forward is to drop 15 more pounds and tone and strength her arms. She also plans to use what she has learned from her nutrition program to continue her journey of improvement. I asked her what is one piece of advice she would give someone that has been contemplating whether they should start a training program. Her reply:

“start ASAP!!! The sooner you start the better you will feel!!! Find a meal plan that fits your life style that will help get to your results faster. If you have an off day with not going to the gym or not following your meal plan just restart the next day. Consistency is KEY! Results are not overnight, be kind to yourself and your body.”

Congratulations on all the amazing work Faiza. Many people can draw inspiration from your story.

Coach Mo- Future Fitness Superstar

Last month, June 2019, Mo hit his one year mark training at McCohn Muscle, the top training facility in Worthington, Ohio.

There had never been a trainer that lasted longer than three months with us, so naturally Mo has created more IMPACT on our fitness family than anyone else other than Q.

From his first full day as a trainer, Mo has brought a unique set of gifts to our training family. First he is sculpted better than the ancient Roman and Greek statues, and it shows his obsession of putting himself through grueling workouts and practicing disciplined nutrition. His physical appearance represents the way a trainer should look.

His workouts and training style don’t just come out of thin air either. He learned different training styles from working at a gym and observing how serious competitors and power lifters came in and maximized their training with the equipment they had available to them. Mo has a gift of creating exercises for “hard to reach muscle groups” using equipment outside what it was originally intended for.

He’s also shown different ways to use resistance bands for training. For many years, McCohn mostly used bands for basic resistance moves and stretching. After Mo started, it became a common thing to turn basic moves into exceptional ones by adding resistance bands.

Even though Mo is not loud and ra-ra, he still has lots of enthusiasm, and he loves to have fun even if he looks a little silly in the process.

It is uncommon for someone so young to be so good at training. Working at McCohn Muscle and helping the diverse group of people that train here has helped Mo develop his skills in coaching, his ability to deliver challenging workouts, and his voice in the fitness industry.

Even while training mornings and evenings at McCohn Muscle, and sprinting the home stretch of his Public Health degree at Ohio State, Mo hasn’t lost his passion for the pump. After attending the IDEA World Fitness Convention for the first time in Anaheim, CA, Mo stayed in Cali and worked out at the legendary Gold’s Gym on Venice Beach.

Q. McCohn told Mo one time that he would break down walls in the fitness industry. We’re not saying that he’s a dangerous force, but there wasn’t anything on the news about earthquakes in California this year until Mo went out there.

It’s important to know that Mo has had his challenges like the rest of us. He wasn’t born on swoll. He did not just show up with six packs abs and cuts in his legs. He was a small, skinny dude that had a hard time gaining weight. He made the decision to be disciplined with his training regimen and nutrition, and that’s why he’s on the level his is today. Just like he made the decision to take action, you can do it too.

Mo, we appreciate all the gifts and good energy you bring to McCohn Muscle, and the strides you make to for the best team of personal trainers in Columbus. Hopefully we will continue to build on this momentum for many years to come.

McCohn Muscle- May 2019 Client of the Month

In January 2018, Chris suffered a horrific injury. He was left with 2 herniated discs in my back: L4-L5 and L5-S1.

The latter of these 2 discs ended up being ruptured (torn) which leaked fluid out and against his right sciatic nerve.  For a few months, his side effects included muscle spasms (down my right leg- once triggered by a simple sneeze which sent him to the ER), constant nerve pain, muscle atrophy, weight gain, and permanent numbness and nerve damage down parts of my right leg and foot.

Chris probably wasn’t flashing this smile while enduring all that pain.

After 4 trips to the ER, maxed out insurance visits to Physical Therapy, doctors appointments, and Injections, Chris no longer had pain in his leg on a day to day basis sometime around July/August.

At this point, he felt his injury shouldn't hold him back and that he needed to build up muscle and get back in shape. He tried getting back into the gym 3 times a week on his own, but eventually gave up due to related issues in his back and leg where the nerve symptoms would flare up for a few days or more.

He continued his own program for a couple more months not making much of any progress and at the very end of December he decided he needed a professional to make sure he was lifting properly, pacing himself, and help shed some of the weight he had gained.

At this point he acted with urgency. He knew that one of the best things for compromised spinal discs (per my Neuro surgeon, ruptured discs don't ever fully heal, its all about preventing spillage going forward) is to build up the supporting muscles- back and core.

He found McCohn Muscle online by simply doing a Google map search of trainers near his residence. The numerous online reviews seemed legit and the facility was clean and complete. When he came in for his assessment, he ended up almost passing out and even threw up. He was ready to sign up and leave 2018 in the past where it belongs. 

During the four months he’s been training at McCohn Muscle, Chris says “Hands down, the number one thing that training here provided me in terms of improvement has got to be the technique. I come in and leave with the peace of mind that I am doing exercises properly- with correct form. For me this was crucial because simply bending over or twisting my back incorrectly or lifting even a light dumbbell improperly could have shot my progress back 10 months.”

We took the time to understand his injury from the start, and we made sure that we build his core stability and strength before getting to the fun stuff. He also told us, “you gave me more effective exercises and means to strengthen and relieve my back/nerve issues than my physical therapists did, which I was shocked by. Without you guys there, I would have been going straight for the heavy weights and for sure getting into some trouble. Aside from that, having that extra push for accountability as well as energy which you get from the trainers as well as the other trainee's is priceless.”

So far he’s lost 30lbs and 8% body fat, but more importantly he’s had absolutely no back issues since the first week of training, where as prior to signing up he could have slept funny and woke up needing to lay down for 3 days.

Chris isn’t planning on stopping his training any time soon, and we asked him if he has any advice for someone that has been contemplating starting a training program.

He said, “if you're at the point where you are contemplating whether to start a training program or not, then your wasting your time until you actually do it. You have probably realized the benefits of accountability and professional, certified guidance. Your health is not a joke and you owe it to yourself (and your family if applicable) to do everything you can to improve it. Plus you'll have a damn good time (after the first couple days of soreness)!”

April 2019 Client of the Month

“Although I am not where I want to be I try to make someone laugh each day because I believe bringing light to someone's life can save their life.”

Hey Mama

Is it safe to exercise during pregnancy?

No doubt about it, exercise during pregnancy is a big plus for you and your future baby.

It is not just acceptable, it should be promoted. Pregnant women are encouraged to maintain an exercise program all throughout their 9 months of conception. This is even more significant to women who were living active lifestyles prior to their pregnancy. It is suitable to continue with regular exercise but with a few simple modifications.

If you are an athlete or perhaps a rigid runner, you can continue but you may want to think about slowing down the pace a little bit, although your body is used to the rigorous training that you had, exercise during pregnancy is something that should be done in moderation. On the contrary, if you are a couch potato and have been sedentary for a while then this is not the time to engage in more active sports. Regular walking and stretching would be enough.

Exercise during pregnancy is the best way to stay in shape and obtain a feeling of wellness all throughout. Despite all the differences in each of your bodies, exercise still plays the biggest role towards a healthy pregnancy. Researchers have found that exercise during pregnancy leads to an easier and a shorter time in labor and delivery with less possibilities of any complications. It also results to less weight gained and less time taken is returning to your pre-pregnancy weight.

Today, due to the widespread of the significance of exercise during pregnancy, innumerable ways to stay fit have emerged so women don’t have to lock themselves down and stick to one routine. However during this entire time, it would be appropriate to consult your doctor to further discuss with options that would work best for your delicate body. This way, your health care provider can adjust the level of intensity of your workouts depending on your level of pre-pregnancy fitness.

The truth about exercise during pregnancy has been a widespread amongst all would-be moms. Its profound purpose has long been deemed to be achieved by most women. If you are not used to exercising, then you can just engage in light exercises such as walking. Begin slowly and then gradually pace up as you gain more strength. Whatever fitness level you may be in, it will never be too late to start and build a much healthier habit for you and your precious little angel.

March 2019 Client of the Month

Our Client of the Month for March 2019 is Catrina Chanthasene.

Most people that train here have nicknames…..we call her Cat. Her husband calls her Cati. She started training at McCohn Muscle in June 2018. Her main goals were weight loss and muscle tone. She was already physically active since she had been running two miles, twice a week. She also was 10 months postpartum, and had the desire to look great and feel good about herself again.

She’s had a few medical issues she’s had to battle during her program, including migraines, joint inflammation, and swelling in her legs, ankles and feet. There was a time when Cat was training and she shared that she dealt with pain in her body (not workout related) every time she came in to train. What was amazing about it to me was that she never once showed it or complained. That’s when I knew she deserved extra energy and effort poured into her fitness and training program, because that’s what she gave, without grumbling. She fully embodied that McCohn Muscle culture of focus, dedication, and hard work. She was a perfect fit to work with a couple of the best trainers in Columbus.

Cat is FOUR MONTHS PREGNANT! McCohn Muscle has a few fitness babies around the city. The mom trains with us before she gets pregnant, continues to train while she is pregnant, then gives birth to her fitness baby. Cat is going to have the newest member of the gang in a few months. Even with her medical challenges combined with the difficulty of that first trimester, Cat stuck with it and is still in the gym pushing through every workout.

Besides being a great ambassador of McCohn Muscle and staying engulfed in our culture, Cat has gotten some great results with her training. In her annual health screening at work, she’s lost 26lbs from 2017 to 2018, 16 of those were while training here. Her body fat percentage dropped 8.8%, her BMI went from 29.5 (nearly obese) to 24.2, and her total cholesterol dropped from 184 to 156. We are proud of her success and we looking forward to more successes with her in the future. For now we’re going to focus on safely carrying this fitness baby while getting the most out of each workout.

Congratulations Cat!!!

Cat also participated in our Refer-A-Friend challenge we created at the end of 2018. She referred her husband, Pete, who is making his own run at Client of the Month

February 2019 Client of the Month

Our Client of the Month for February 2019 is Shamara Page.

Shamara started training with us at the end of June during our Fit Over 40 campaign. She had been following us on Facebook and Instagram for two years before she came in to start her training program. She was using the information she learned in our Facebook LIVE videos and posts to help improve her health. She can tell you how to find a good trainer to coach you, what vegetables will give you superpowers, and how women should train while on their periods to maximize results. You could say that Shamara was a good student/trainee before she started.

When she began in June, she had no weightlifting or training experience. This is an important part of the journey. Like many people out there, she probably had her insecurities about starting a training program. “I don’t know how to lift. I don’t know what exercises to do. I don’t know what weight I should use, or how to perform exercises correctly.” Her first success was that she started in spite of all these doubts, and her second victory was that she put in the work to learn how to squat. She learned how to deadlift and bench press with correct form. She knows how to swing a kettlebell, perform pull ups, and bicep curls, etc. She did not let her lack of knowledge stop her. She allowed herself to be coached and did what was asked.

Her started her training around 157lbs, with a desire to get to 145lbs. She’s currently at 142lbs. Her body fat percentage has dropped 7%, and she’s lost a total of 10.5 inches. In July, she did a 3-mile run in 36:25. By December we got that bad boy down to 31:35.

What’s next for Shamara? That’s a good question. We think she is a perfect candidate for the Warrior Dash, Tough Mudder, or even something more intense like the Spartan Race. Either way we are going to keep pushing her to get better. If you see her out and about, hit her with a high five because she deserves it.

When you allow yourself to be coached, you can get the results you want too!