mental health

March 2019 Client of the Month

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

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.

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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

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

Tips to Eliminate "Toxic Time"

I met with a very valuable client this morning and she has been struggling recently to regain momentum. She was late to our appointment because she had trouble sleeping and was up half the night. She drank more coffee than usual the prior day and hasn’t been to the gym in over a week.

She didn’t travel for the holidays so I believed there was no excuse to miss her training sessions when we were scheduled. I also immediately believed that she would not have needed that extra coffee if she’d made her workout times @McCohnMuscle.

I asked her what she did at night when she couldn’t sleep. Her answer: TV.

She confessed that not only has she been watching too much TV, but she’s been binge watching shows she’s already seen! To top it off, she admitted to turning the TV on so she could scroll through her cell phone.

She named it “Toxic Time.”

Lord knows your favorite trainer enjoys a good movie. It’s a way to escape the stress that tugs on me everyday, enjoy entertainment, and visit a “new world.” Watching a good ball game is another way to relax, but once you start watching the ball game, then the highlights, then the guys talking about the ball game, and onto another game…..you’re doing a bit too much.

Here are some ways binge-watching negatively impacts health:

  • weight gain and obesity

  • increased struggles with cardio

  • lower sperm counts

  • antisocial behavior in children

Here are a few ways cell phone use effects health:

  • weight gain

  • shortened attention span

  • causing car crashes

  • increased anxiety

  • tech neck (increased kyphosis)

Both of these lists are relatively long when you research. It’s obvious the risks of excessive use of our phones and TVs far outweigh the benefits.

I’ll show you a few ways to cut down on your Toxic Time and turn up on the person you really desire to be.

  1. Turn your phone off an hour before you go to bed and don’t turn it back on until you are finished with your morning routine. Somebody’s like “hey Q, my cell phone is my alarm clock tho.” Ok, well, think about investing in an actual alarm clock. If not, set your alarm an hour before bed and turn your alarm off in the morning, and don’t open your phone again until your morning routine is done.

  2. Read! You can finally get into those books you’ve had sitting around for months or years. Reading books and articles will fill your head with valuable information instead of TV and IG images.

  3. Write! Writing creates clarity, clarity precedes genius (thank you, Robin Sharma). Let your imagination run wild. Be a Muppet Baby. Where do you want to go? How do you want to feel? What do you want to do? How would you like to look? Write it down! Then do it again. Hang up notes. Get karma on your side. The “universe” will work for you when you set your intentions.

  4. Exercise! Movement beats meditation. Moving your body is the best way to feel better. It will also open up your mind for creative thinking and get you closer to your health and fitness goals. Don’t close your eyes to think about it, get up and get moving.

What do you think? Tell us in the comments.

Be militant in protecting your mental and physical health. Our January Transformation Challenge starts on January 14th. As of January 3rd we only have 12 more spots available. Move quickly to get your spot. You can sign up on our website, or give us a call if you have questions.

Much Love,

Q. McCohn