Our unique Client of the Month didn’t wow us with weight or body fat loss. It was all about his attitude adjustment and approach to training.
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.
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)!”
“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.”
One of the easiest things that you can do to ensure your baby’s health is just eating the right kinds of foods. Eating a balanced diet is the key element to pregnancy nutrition. When you are pregnant, it will be vital to eat foods with high nutritional contents. This will not only make your body in top shape but will also guarantee your baby’s development.
No matter what angle you look at it from, pregnancy nutrition has no magical formula that you can simply subtract and add. In fact, pregnant or not, the basic principles of eating healthy remains the same. An ample supply of fruits and vegetables, whole grains, and lean sources of proteins. However, the irony is that only few of us practice healthy eating even before conception that is why it becomes a task to eat right when you are pregnant.
In pregnancy nutrition and health, although the formula is the same, some nutrients should be given special attention. Here are the ones on top of the list.
Folate and Folic Acid. Folate is a B vitamin subsidiary that prevents fetal abnormalities like neural tube defects and spinal and brain damage. Lack of Folate increases your risk in preterm labor, poor fetal growth, and low birth weight. Folic acid is the synthetic form of Folate found in most supplements. At average, a pregnant woman will need 100 milligram of folate or folic acid per day.
Calcium. In pregnancy nutrition, calcium is responsible for the development of strong bones and teeth. Calcium also improves blood circulation, and allows muscular and nervous system to function normally. If there is not enough calcium in your diet, the calcium that your baby needs will be taken against your own, resulting in weaker teeth and bones. Nobody has time for that.
Foods high in folate include: asparagus, broccoli, spinach, brussel sprouts, avocado, and eggs. Foods high in calcium include almonds, broccoli, kale, seeds, beans and lentils. If you are pregnant, and even if you’re not, we have partnered in a worldwide program that includes over 100 nutritionists. We can design the perfect meal plan for your lifestyle and goals. Email me today email@example.com for more information on your perfect meal plan.
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.
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.
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.
Can you believe she broke her kneecap into three pieces? OUCH! She has turned tragedy into triumph as she’s found the best training facility, and the best personal trainers in Columbus, Ohio. After two surgeries on her broken kneecap and physical therapy for 9 months, the doctor told Cindy that she “probably” would not do the activities that she used to do.
After hearing that news, she continued to walk for moderate exercise until she saw McCohn Muscle’s ads and 5-star rating on Facebook. She came to our training facility in Worthington, Ohio and sat down with Owner/Head Trainer, Quentin McCohn for an hour to set up a program that would help her get results with her limitation.
During the assessment McCohn realized that her left leg, probably because of being in a brace for months, was 2.5in smaller than her right.
Here are all the victories after training with McCohn Muscle for a short period of time: she now bikes for 10min at the end of her training sessions. She constantly climbs stairs at Hoover Dam and participates in running activities at Sharon Woods. She has lost 17lbs and 3% body fat. She also has increased her flexibility in her left leg.
Many people battle mental hurdles when it comes to exercise. They feel they are too fat, they have too much pain in certain body parts, or that exercise “just isn’t for me.” It is important to take control of your health and fitness. Do not procrastinate. Do not believe or feel that you’re not worth it. Know that it will take some hard work and sacrifice, but the payoff is so much greater.
If you have been struggling with losing weight and being consistent with an exercise program; if you are having problems fitting into your jeans, and almost come to tears when you look in the mirror; if you are afraid to be intimate with your spouse or mate because of the way you look and feel…….do not wait any longer. It’s time for you to get moving.
Text “I’m Ready” to (614) 596-7003