Atlanta Personal Trainer | Timing is Everything

timing is everything--brad kolowich jr persoanl training trainer atlantaTiming is everything!

When it comes to health and fitness, timing is everything. That is exactly what inspired the creation of Brad Kolowich Jr’s trademark double orange dot at the start of his business logo. The double dots resemble the dots on a standard digital clock. Brad says, “Everything we do is calculated to the T–from our workouts to nutrition to supplementation to recovery time.”

When trying to reach your fitness goals, one of the most important times of the days are the 2-3 hours that encompass the start and end of your workout. Brad Kolowich Jr and his team of personal trainers try to help educate and support our clients on what supplements to take to best support your body before, during and after your workouts to aid in performance and recovery. Here is a sample supplement timing guide to help make the most of your workout (suggestions vary client to client, based of his/her individual goals).

Pre-Workout
The focus of pre-workout nutrition should be on sustaining energy, increasing performance, and supporting the body to reach his/her physique goals. Take these supplements about 30-45 minutes prior to your workout.
Creatine–increases the body’s supply of ATP (energy production). Creatine increases strength and muscle gain when used in conjunction with an exercise program.
Caffeine–improves endurance, reduces muscle pain, and help mobilize fat stores. It may even help to motivate you to workout for a longer period of time.

During Workout
Hydration is critical! Water is best, but you may choose to sip on workout drinks that provide energy and replenish electrolytes, depending on the intensity and duration of your exercise.
Electrolyte drinks–rehydrate and replenish minerals lost during sweating. For long duration events, you may supplement with a drink that provides carbs for energy.
Energy drinks–ideal for extended periods of exercise to boost endurance.
L-Carnosine–helps reduce lactic acid build up in the muscles, enhance muscle contraction and promote muscle recovery.

Post Workout
Post-workout nutrition is the key to timely recovery and repair. The majority of your muscle strength and building happens after the workout! A liquid meal immediately following your workout is the quickest way to replenish and rehydrate the body. Consuming a liquid meal no more than 30-45 minutes post workout will stop the body from going into a catabolic state and ensure you have protein available for the continued protein breakdown occurring.
Protein–is necessary to stimulate muscle protein synthesis and reduce protein breakdown. Whey protein is quickly absorbed and is easy to digest post-workout. It provides the body will all the essential amino acids necessary for muscle recovery. A post-workout shake with a mix of whey, casein and carbs is our favorite way to end a workout.
Glutamine–reduces muscle soreness and speeds up recovery while also supporting the immune system.

Contact us:  inquiries@bradkolowichjr.com to learn more about the supplements which would help you best reach your goals!

-Mandy

 

adapted from Amazing Wellness

Atlanta Personal Trainer | September 2013 Client of the Month

Client of the Month

Kat Carney

top personal trainer atlanta

September 2013

Kat Carney, an award-winning broadcast journalist, a former CNN consumer health anchor, spokes person for Nutrisystem, sports broadcaster for “Football Friday” on GPB, and creator of the GPB series, “The Weigh We Were”, has a lot of tasks and events to juggle on her daily calendar. Kat’s struggle with weight began in her youth. She has used her personal story to relate to many worldwide and in doing so has built a reputation for herself as a top health reporter in the broadcasting world. In addition to Kat’s never ending list of daily commitments in her career, Kat gets in five workouts a week with Brad after work and wakes up and gets her high intensity cardio sessions in every morning prior to beginning her busy work day. In the month of August, Kat got in a total of 22 workouts with Brad! In a little less than a month, Kat lost a half inch in her waist, one and one-quarter inches in her hips, a half an inch in each arm and three-quarters of an inch in each leg. While losing body-fat, Kat maintained lean muscle mass and increased her strength. Congrats Kat on all your hard work and accomplishments! Mostly, thank your for sharing your story and being an inspiration for so many who aspire to reach goals similar to yours!

To read a little about Kat’s journey as transcribed in Best-Self Magazine, click on the link below.

http://www.bestselfatlanta.com/Best-Self-Articles/Life-Enrichment/Exclusive-interview-with-Award-Winning-Journalist-Kat-Carney.html

-Mandy Malool

Certified Personal Trainer, Specialist in Fitness Nutrition