training

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.

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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.


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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.

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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.






Pregnancy Nutrition 101

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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 mccohnmuscle@gmail.com for more information on your perfect meal plan.

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