personal trainer

June 2019- Client of the Month

Five years later……she’s earned Client of the Month again!

Five years later……she’s earned Client of the Month again!

Jess has been working with the best trainers in Columbus since February 2013. When she started she was over 200lbs, and 40% body fat. After training hard for over a year she earned McCohn Muscle Client of the Month- June 2014. She dropped 8lbs, 6.5% body fat and improved her 1-mile run time by four minutes. You can read more about her first success story here:

https://qmccohn.blogspot.com/2014/06/mccohn-muscle-client-of-month-june-2014_18.html

There was a lengthy amount of time after her accomplishments where Jess was training to stay fit and healthy, but wasn’t locked all the way in on her nutrition. We all know what that’s like. She also was not getting pushed to be her best and receiving inspiration from her coach like she should have.

So that took us back to the drawing board starting with Gameplan 2019. In January, almost 30 McCohn Muscle members signed up for their “gameplan.” They met with Q. McCohn for an hour or more to go deep and write down goals, the amount of time they wanted to achieve them by, the action steps they would take to get there, and an affirmation that they could accomplish it.

Then they got to work!

Then they got to work!

For Jess, consistency is the name of the game. She set a goal to lose 10lbs by the end of March, and she dropped 15lbs. She also had a goal to cut another 10lbs by the end of June, and she hit that mark before the month of May was over. Overall she’s down 22lbs, 3% body fat, and 4 inches. Besides the stronger legs and less pain in her joints, Jess has enjoyed her improved cardiovascular endurance.

Q. McCohn says that his favorite part of Jess’s journey was the day before her birthday, at his wedding. He walked across the room to pay Jess a compliment after noticing her in a pretty blue dress. She told him that she’s had the dress for 10 years and had never worn it. She cut the tags off it that morning.

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There is still more work to do. Jess isn’t going to quit now, but she deserves the recognition for not being average. The average person doesn’t follow through with the health and fitness plans they make after the new year. The average person does not train with McCohn Muscle for over six years, and the average person will give up after setbacks and become complacent. Jess is still striving for overall health and fitness improvement. Congratulations Jess on being McCohn Muscle’s first 2x Client of the Month.

Mo has handled a lot of Jess’s training in 2019. Props to you both. Teamwork makes the dream work.

Mo has handled a lot of Jess’s training in 2019. Props to you both. Teamwork makes the dream work.






Ways to Prevent Summer Weight Gain

So you spent the winter working hard and staying in decent shape.  You exercised consistently, and you were careful to eat more healthy foods as you watched your portion sizes.  Why?  So you would look great at the lake and have plenty of energy to enjoy summer.  You greeted summer with a healthy, toned body.

But summer, in spite of all the fun and relaxation it brings, can be tricky and deal us a cruel blow when it comes to our fitness.

Have you noticed the scale creeping up a little over the last couple of months?  If so, you are not the only one. Summer is a very easy time to overindulge and pick up those pounds that you shed during the winter months.

That’s not what we want, right? We aren’t trying to undo all that we’ve worked so hard to accomplish.

Remember that bad habits creep in slowly.  Perhaps you are skipping your workouts a couple days each week, because ‘You have so much to do.’ Or maybe you have been indulging in unhealthy food or drinks a little more frequently when you are with friends.  It happens-little by little.  It happens one small choice at a time.  But those choices add up fast.

If you realize that you have been slipping up, it’s not too late to turn around and get back on track. Really!  There is still plenty of summer left for you to regain whatever ground you might have lost and get back to awesome.

Here are a few common reasons that people gain weight in the summer and how to remedy them.

1.  Disrupted sleep cycle.  Summer brings with it more daylight and longer days.  This extra sunshine can cause our circadian rhythms to change which causes us to sleep less.  But if we don’t get enough sleep, our bodies will respond by packing on a few extra pounds!  The solution?  Be diligent to get at least seven hours of sleep each night.

2.  Baby, it’s hot out there!  When it’s hot and humid, we tend to move around less.  Our energy is lower and besides, who wants to sweat even more, right?  But the less you move, the slower your metabolism is and the fewer calories you will burn.  Be intentional about keeping up with your exercise.  Find indoor exercise alternatives like our fitness training or maybe even take up swimming.  Just keep moving.

3.  On the road again.  Summer meals travel and travel means healthy eating just got harder.  Eating on the road presents big challenges if you are trying to eat clean.  Before your summer trips, brainstorm some ways to reduce the amount of fast food that you will consume while you are away.  Consider packing a cooler with hummus, nuts, lean proteins sources like chicken, fresh fruit and raw veggies.

4.  Caution:  Cookouts!  Ahhh…summer cookouts, parties, family reunions.  All this spells danger because the food at these festivities is usually about as unhealthy as you can get!  Make sure you pass on the hotdogs, potato salad, oily salad dressings and rich cakes.  Look for grilled vegetables, fresh fruit and lean cuts of meat prepared without greasy marinades.

Don’t let the summer creep undo all the hard work you’ve done to get you where you are right now.  Decide to fight back.  Make up your mind to finish well this summer.  Your future self will thank you!

There are still opening for you to come and work with the best personal trainers in Columbus. We want to learn more about your fitness goals and exercise history. Work with us to build your strength, lose unwanted pounds and body fat, and feel great about yourself when you look in the mirror.

Use this link to schedule your FREE VIP fitness assessment

calendly.com/mccohnmuscle