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Shed Fat Quickly! | Atlanta Personal Trainer

If your goal is to lose weight (shed fat) and/or get lean, be sure to make the Tabata Protocol a part of your cardio program.  (20 seconds of effort followed by 10 seconds rest for a total of 8 sets).

The Tabata can be done with any exercise although some examples include:

Kettlebell swings




Squat jumps

Jumping jacks

Jump ropes

and the list goes on and on…

Also, even better than keeping track on your stopwatch is by downloading a FREE Tabata app for your smartphone which chimes you in and out of your 20/10 sets.  There are multiple out there and they all serve the same purpose.

Now go do some Tabating’ and watch how fast you start to shed the fat!

– Brad

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Supplement Review : Beta-Alanine

Supplement Review:  Make BETA-ALANINE a part of your supplement arsenal.

Here’s why:

Although you get this amino acid through small amounts in meats, it’s not enough to maximize your gains in the gym. Supplementing with 1.5-3 gram in both your pre and post workout drink will ensure that you maximize your strength and power output, increase your muscular endurance, train at a greater intensity, as well as boost your intra-muscular carnosine levels (precursor to nitric oxide (NO) production = greater pump and vascularity).

Many pre-workout powders on the market already include beta-alanine in the mix so no need to add in this case although you may consider adding to your post-workout shake as well. Most reputable supplement companies sell beta-alanine, although I’ve been happy with Allmax Nutrition’s product.

– Brad

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Multivitamin Necessary?

Is a Multivitamin Necessary?


Here’s why:

Research proves that those who train intensely lose many critical vitamins and minerals such as zinc, copper, magnesium, copper, selenium, chromium, vitamin B, and vitamin C.  The primary cause of the loss is due to their increased use for energy production during the workout as well as for recovery and protein synthesis following the workout.  Being deficient in any of these vitamins and minerals will hamper your performance, fat loss, and muscle growth.  Many doctors and dietitians claim that a multi is not necessary is you eat a well-rounded diet, BUT even with the best of intentions, we all fall a little short one day or another.

For guys, one of my current favorites is Animal Pak.  For ladies, I like Opti Women although for both guys and ladies there are many other great one’s out there as well, just be sure to pick up one that covers at least 100% DV for most vitamins and minerals.

– BradUnknown

Source: Dr. Jim Stoppani

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Atlanta Personal Trainer | Client of the Month

 Client of the Month:  Angela Hatton

June 2013

Atlanta personal trainers client of the month

Angela Hatton, 29, is a veteran of the US Air Force.  She moved to Atlanta late last fall and and began working out with Nationally Certified personal trainer Jonathan Kolowich three times a week at the end of March.  Angela’s goals included increasing her strength and achieving a more toned physique.  Angela puts in 110% into every workout.  The fire and fury she puts into her workouts will make you break a sweat just watching her.  Though Angela brings a lot of fire into her performance in the gym, she has a way of brightening up the atmosphere around her.  Her fun, bubbly, and positive personality make her a joy to work with and have in the presence of the studio.  Angela, holds two records at the studio.  She recently beat out our longtime male and female plank record by holding a 7:01 plank to become the overall plank record holder.  Angela also holds the record for the most full body dips (7) for the women.  Just last month, Angela was also one of thirteen of us to tackle and finish the Savage Race.  Thank you Angela for your commitment to bettering your health and achieving your fitness goals!  Congratulations on all your hard work!


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Best Form of Creatine



As a personal trainer, I get lots of questions in regards to supplementation.  One supplement that I’m asked about fairly frequently is creatine. Creatine is without a doubt one of the, if not the most effective natural supplement in supporting lean muscle mass gains, strength and power increases, and greater endurance in the gym or cardio activities. While there are various forms of creatine out there, the one that I’ve found to be effective without the side effects is creatine HCL.

Creatine HCL is superior to creatine monohydrate for multiple reasons including:

No bloating, no cramping, no excess water retention outside the muscle cells (subcutaneous water buildup making you look “soft”), no necessary loading phase, and no cycling necessary.  Creatine HCL also allows for a much lower dose amount in addition to a 60% greater absorption rate than monohydrate.

Although Promera was the first to launch the HCL form, multiple other companies have released this variation of creatine as well.

– Brad