Cohn Wolfe Fitness

02/12/2022

"This is the best I've every looked."

Imagine saying that at 52 years old.

When it comes to fitness, age is just a number.

Meet my 52 year old client Vince. We've been working together the last 24 weeks. He initially came to me for personal training, but like most clients, once I stress how important nutrition is to this process, we added nutrition coaching as well.

From the start, Vince was one hundred devoted to his goals of leaning down.....stayed on his macros ever week, never missed a check in....and every week dropped a steady one to two pounds.

I never even had to drop his carbohydrates below 200 grams.....a lot of that being because Vince is probably the most active 52 year old I've ever met. He loves cycling and running, and because of his progress these last 24 weeks, he's starting to train for his first triathlon next year.

Let's let Vince be an example for all of us that it's never too late to start a fitness journey......just START period!!!

For coaching, www.cohnwolfefitness.com

I offer private personal training, nutrition coaching, and online coaching.

04/11/2020

Getting back on YouTube to create more helpful content. If you've never tracked your food intake before or weighed your food on a food scale I HIGHLY recommend giving this a watch.

https://youtu.be/B7hg3BWLqwE

12/10/2020

http://www.cohnwolfefitness.com/

Not finished yet but take a look at the new website for my business Cohn Wolfe Fitness. I plan on really expanding with this and adding training programs for purchase, a recipe Ebook, recipe videos, and more. Best part is I built this website myself using Weebly :)

I started Cohn Wolfe Fitness in 2014. My passion is helping clients achieve their fitness goals. I work with contest prep clients as well general population clients. ​

31/10/2019

Another successful fat loss transformation from my client Ross.

Starting photos on the left at 157 pounds. We just finished his cut today at 137 pounds. So 20 pounds lost between these comparisons.

We dieted from July 15th to October 30th. Nice and steady so I could keep Ross’s food intake as high as possible throughout the cut. Halfway through the cut I also implemented a weekly refeed (high carb day) and that really helped Ross power through the rest of this diet.

If you want to drop some body fat or want to focus on adding more muscle, I can help you with your physique goal 💪

03/10/2019

How much can you change your body composition in just 12 weeks?

This 12 week transformation from my client Andrew is the one of the craziest transformations I've had the pleasure of coaching.

He is down 30 pounds so far and he just added another 12 weeks of coaching to take his progress even further.

This is rare to see but Andrew's weight never stalled once during these 12 weeks. Almost every week was a consistent two pound drop. Again, I don't see this with most of my clients so every weekly check in of Andrew's I was blown away lol!

Even better, I haven't lowered his macros or raised his cardio since July 29th. He's actually eating more food throughout the week since I introduced a weekly refeed a few weeks back.

Another important aspect that I wanted to cover. Andrew and I had run a cut previously that wasn't successful. So I had to ask him what the biggest difference was this time around? Adherence to the plan.....

This shouldn't surprise anyone. What you put into something is what you get out of it. So many people that aren't reaching their goals know exactly why.......not tracking all your meals, missing workouts or cardio sessions, cheating on the diet, etc.

It simply is amazing what the human body can achieve when a plan is executed with 100% adherence.

If anyone is looking to lose some fat or gain some muscle, feel free to message me about my online coaching services.

18/09/2019

My client Rick almost down 20 pounds this contest prep. This is our first time working together and we've already surpassed his previous best conditioning and stage weight.

Photo on the left is where we started back on June 4th and 176 pounds.

Photo on the right is from today's check in where Rick is 157 pounds.

Rick loves his weekly refeeds of 300 carbs lol!

If you're looking for an online coach for contest prep or general fat loss/muscle gain shoot me a message.

05/09/2019

Wanted to share this amazing client transformation. I coached Darren for a contest prep in 2017 and this was the result.

All of my clients (and myself) use a flexible dieting approach. You learn how to structure foods and meals YOU want to eat into your daily food intake of macronutrients I assign for you week to week.

Bland meal plans are a thing of the past. I’m all about implementing plans and diets that promote a diet lifestyle....not just something you can do for a month and then gain all the weight right back.

It’s all about doing a diet you can sustain. Shoot me a message for online coaching.

04/09/2019

Two lessons here...

1. Don't give up on your diet
2. Be patient

I made this graph (of his daily weigh ins) for a client I'm taking through a cutting phase. His first month he only lost 1.2 pounds. I told him to be patient and to trust the process.

The second month of his cut he lost over 8 pounds. What's even better is this second month I never had to lower this clients macros or raise his cardio.

Again, the payoff here was this client remained patient and didn't give up on the plan.

For online coaching, feel free to shoot me a message.

01/09/2019

One hell of a contest prep transformation here.

194 pounds starting weight on the left.....to entering peak week on the right at 163 pounds.

Over 30 pounds lost to get stage ready. This is why I always stress to clients you have more weight to lose than you think. Most men's physique guys think they only need to lose 10-15 pounds to get their upper bodies shredded.

Wrong! Unless you're starting a contest prep very lean, be prepared to have to lose over 20 pounds minimum to get stage lean. Give yourself adequate time to lose this weight slow and steady so you preserve as much muscle in the process.

This is why I love coaching clients through the process. If you're looking for a contest prep coach, shoot me a message.

28/08/2019

Dieting and craving pasta?

Grab a spaghetti squash. This was one of the recipe's I used during my last prep when my carbs got lower.

I loved using the spaghetti squash with some 96/4 extra lean ground beef, and the lowest calorie pasta sauce I could find (i found one at trader joes for 6 carbs per serving).

The second photo shows the amazing food volume I'd get for only utilizing around 20 carbs for that entire plate.

Dieting is all about strategy so learning to stretch your food intake as far as possible will help keep you as satiated (feeling full) as much as possible.