Trainer Spotlight: Mandy Malool
Mandy’s favorite exercise: Deadlift
Why Mandy loves the deadlift:
- Minimal equipment required
- Works more muscles simultaneously than any other movement
- Builds core stability
- Helps increase cardiovascular fitness
- Has real life application
- The main muscle group focus is on the hamstrings, glutes and lower back. Who doesn’t want to ensure they are looking good from the back as well as the front?!?!
Pictured Below: Mandy performing the deadlift.
LIVE LIFE FIT
CLIENT OF THE MONTH
We’d like to introduce you to our November 2015 client of the month, Jeff Johnson. Jeff started training with us one year ago. He is the owner of Above Atlanta, and despite his hectic schedule, he always finds time to get in here and hit his workouts with Jonathan 4 days per week.
Jeff started training with us because he was dealing with off and on lower back pain, and had gotten into a rut doing the same workout routines. He felt as if he was not making progress towards his goals. Since starting with us, he never skips a workout, and also hits fasted cardio on his own before coming in. Over the last five months, not only has Jeff lost 30 lbs, but he has stacked on some serious lean muscle mass, and most importantly his back pains have diminished! His positive outlook on life and tremendous sense of humor are such a joy to work with. Congrats Jeff on all of your hard work and fitness accomplishments. You are a huge inspiration and we can’t wait to see you continue to chase and achieve your goals!
We’d like to introduce to you our October 2015 client of the month, Jessica Spencer. Jessica began her journey to better her health and fitness a little over a year ago. She commutes from Covington three times a week for her hour workouts while also juggling a husband, four year old son, and is the owner of Tire South with locations in McDonough and Atlanta.
Despite Jessica’s already demanding schedule, she is one of the hardest working clients we’ve seen! She always brings to the gym a fantastic attitude, a willingness to do whatever needs to be done, and a great sense of humor! Jessica is always a pleasure to work with! Jessica set a goal to achieve six pack abs before her 30th birthday. On September 29th Jessica not only entered a new decade of her life in the best shape she’s ever been in, she carried with her a six pack!
Congrats Jessica on all your hard work and fitness accomplishments! Thanks for showing us that all dreams and goals are achievable! You’re an inspiration to so many!
We’re ecstatic to introduce you to our September Client of the Month, Kristie Wilson! Kristie has been on a quest to improve her body composition since her first visit to our studio in April 2015. In just five short months, she has accomplished her original goal of 30 pounds lost, and has no plans of stopping there! Kristie and her fiancé Ryan (who is giving Kristie a run for her money with his impressive transformation as well) will be walking down the aisle in March 2016! Between now and then, Kristie plans on continuing to lose body fat, build muscle, and put an even greater focus on developing her metabolism.
We love seeing people learn how to live a healthy, sustainable lifestyle at such a young age, and are even more thrilled to see it work its magic on such a kind, hard-working, and all-around wonderful client! Kristie, your transformation is inspiring beyond words – you truly are an exemplary model of how to LiveLifeFit!
We’d like to introduce you to the August client of the month, Marc Hodulich. Marc, or “shredder”, came to us as a client almost 2 years ago with the desire to maintain a good physique and to put on some muscle. Over time he has worked hard and added some good size. Marc was a collegiate athlete at Auburn University, so he knows the meaning of hard work, dedication and having what it takes to achieve his goals. He has recently set a goal of getting in the best shape of his life and leaning out. He has shredded up all the while running a few businesses and spending time with his two boys, Chase and Dillon, and his wife Stacey. His commitment to the program, both diet and exercise, is incredible. He recently took the family out for pizza and he packed a protein shake because he knew pizza, although delicious, wasn’t part of the diet that day. We’re proud of you big guy. Keep up the hard work and keep grinding.
July 2015 Client of the Month
Josh Berman, former Kona Iron Man Triathlete, has been a client of Brad’s since January of 2012. Brad and Josh have worked through a variety of different fitness goals throughout the course of their training including muscle gain, prep for various endurance events, and most recently body fat loss. Months ago, Josh set a goal of a consistent 1 lb of weight loss per week. Since then, Josh has not missed a beat as his body fat continues to drop consistently on a weekly basis. In addition, Josh continues to give it his all in his one-on-one sessions and with that is seeing excellent muscular symmetry and development. In addition to he and Brad’s one-on-one training sessions, Josh follows a consistent running schedule in prep for various events throughout the year. Congrats Josh, our July 2015 Client of the Month!
Belly Bloat: What You Should and Shouldn’t Eat and Drink
Every year as swimsuit season approaches, one of the most common questions we’re asked as personal trainers and fitness nutritionist is what can be done to avoid feeling and looking bloated. Everyone wants to know which foods to eat to flush out the excess fluid in the abdomen that makes us feel like leaving the t-shirt or cover-up on rather than freely sporting the bathing suit. And while there are a few key bloat-reducing foods worth sharing, it’s equally as important to remember that some foods can have the opposite effect. Here are four foods that can help you to look and feel light and svelte, and four foods to watch out for that can make you feel water-logged and get you into “bloat” trouble.
4 Foods to Avoid
1. Watch your coffee. You may grab yours before heading out for a day at the beach, but beware. Certain dairy items, even coffee creamer, can bloat the stomach, particularly in those who are lactose intolerant. And soy milk, which many people add to lighten their coffee, causes bloat for some, so take note and see how you react on days when you aren’t heading to the beach.
2. Nix carbonated drinks. All of those bubbles create gas in your stomach, which causes bloat. Our clients have confessed to us that they used to skip meals and fill up on a diet soda—thinking it would fill their stomachs and make them look lean. Instead, it actually left them ravenous later in the day and bloated at the beach. Instead of carbonated drinks, choose a beverage that actually helps to beat the bloat (see some choices below).
3. Avoid snacks that feel light and airy. Although you may be drawn toward snacks that feel light like chips, salt is a top enemy when it comes to bloat. When you consume too much salt, your body holds on to water to dilute it. This creates extra water in your tissues that feels heavy and makes you look puffy.
4. Give sweet frozen temptations the cold shoulder. Sugary flavor ices can be tempting for cooling off, but it’s easy to have a few ice pops and swallow a lot of sugar. The body responds to sugar much like it does to salt by holding on to water to dilute the concentration. Again, this will make you feel water-logged.
5 Bloat-Reducing Foods
1. Water—with a twist of lemon
Beach days are the perfect time to opt for water. Although it seems counterintuitive to drink water when you’re worried about feeling bloated, retaining water is actually your body’s way of holding on to fluid to prevent dehydration. Drinking water will allow your body to let go of any extra fluid it might be retaining. Flavor it with a twist of lemon, which is a natural diuretic. You’ll get the benefits of hydration without excess calories or sodium. Plus, lemon provides a boost of potassium, which helps to counteract sodium. Potassium helps to restore normal fluid balance so you’ll rinse out any excess fluid that your body may be storing.
Hold a cup of watermelon and a cup of potato chips in your hands. Watermelon feels heavy, but that’s just because it’s made up of 92 percent water, so it will help your body to release any water it’s retaining. Plus, watermelon is a great source of potassium to balance out any salt your body may be storing that’s causing bloat. You can even add some watermelon to your lemon water. The best time to indulge in the watermelon is post workout with the addition of your protein shake.
First, blueberries are packed with fiber. Often when you’re bloated, it’s because you’re constipated. Consume some fluid along with fiber and push out the waste from your colon. Blueberries are a great source of fiber, fluid and potassium (to counteract any possible bloat you may be experiencing from salt). Blueberries also contain the phytochemical C3G, which research shows may help in weight loss by enhancing the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite.
Try adding blueberries to your morning smoothie or Greek Yogurt. For weight loss the best timing to consume fruit is first thing in the morning or after your workout.
4. Iced Green Tea With Mint and Lemon
Tea is hydrating and will help flush any excess sodium that’s contributing to bloat. Mint aids digestion and will ease stomach discomfort that contributes to belly expansion. Furthermore, both mint and lemon contain potassium, which helps to restore normal fluid balance and flush out bloat. Make your iced tea at home, keep it in a large water bottle, and sip away on the sand. An added bonus? The tea contains the amino acid theanine, which brings on a potent combination of mental calmness and alertness that helps to thwart stress and the stomach upset and distention that comes with it. Plus, feeling calm and alert will help you to be in your groove and to feel confident on the beach.
5. Dandelion Root Tea
Many people use dandelion root to detoxify, relieve constipation, soothe an upset stomach, and help shed water weight, among many other health remedies. In fact, tea made from the dandelion’s root or leaves has been used in traditional Chinese and Native American medicine for centuries; now, even Dr. Oz has jumped on board, recommending dandelion tea as part of his 48-hour cleanse to help your liver release toxins while you sleep. Find a reputable brand (try Yogi Detox or Traditional Medicial’s Roasted Dandelion Root) and get a great detox as well as eliminate your bloat.
5 Reasons Couples Should Work Toward Their Goals Together
Just a few months ago on New Year’s Day, we resolved to actually keep our resolutions…for real this time. We all do this. We start strong out the gate, but then willpower withers as we approach the late winter months and nearing of spring.
Why is this?
Is it because those ubiquitous and delicious Cadbury Eggs are just too tempting? Maybe.
But more likely it’s because we try to reach our goals alone, when really we should be recruiting our significant others to join us on our journey towards health and wellness!
Emotional support is vital for reaching your goals.
One of the keys to long-term behavior change is making your goals as attainable as possible, so having the support of your significant other is an important factor in successfully reaching those goals. It’s no surprise that couples who commit to changing together are oftentimes more successful than those who don’t work towards goals together.
Here are five reasons you and your partner should go for your goals together:
1. Partnership – By working together as a team to reach a common goal, your relationship is instantly strengthened. Stronger teamwork = stronger foundation.
2. Support – Committing to change of any kind includes both struggles and obstacles. Having a partner to help you face and overcome each challenge is a huge advantage.
3. Soundboard – As you embark on this journey together, you will continue to learn together. Sharing ideas and tips for what works and what doesn’t will help you stimulate each other’s minds.
4. Accountability – Having someone in your corner will hold you responsible for staying on track. They’ll also have your back, which is simply the best feeling there is.
5. Celebration – You know what’s better than celebrating your accomplishments? Both of you celebrating both of your accomplishments—together!
*There is no better person to coach you through this than one of Atlanta’s Top Personal Trainers at Brad Kolowich Jr. Personal Training! If you don’t have a significant other to join in your mission, find a colleague, relative or close friend to recruit and get started! Brad and his team of trainers will guide you on this journey and help you see the results you’ve been desiring.
Adapted from: http://www.acefitness.org/acefit/healthy-living-article/60/5291/5-reasons-couples-should-work-toward-their/
Eating healthier can be tough, but that task becomes extremely difficult when temptations from within the kitchen seem to beckon you. Squash those diet-breakers with these five strategies recommended by top personal trainers and health coaches to help you stay focused on your goals ahead.
1. Begin at the Grocery Store
Your grocery cart is the first point of entrance for tempting foods to reach your home. If these foods don’t make it into your kitchen, they’ll have a much more difficult time tempting you. So before shopping, it’s best to create a listof all the items you’ll need including snacks. This requires a few minutes of planning each week; however, the amount of time you invest now will save you the effort and disappointment in the long run with having to re-start another program. Keep in mind that your list is only effective if you stick to it. Unplanned purchases can prove disastrous, so minimize them by buying only what is on your list and making sure that you don’t shop while hungry.
2. Put Your Pantry on the Program
Troublesome foods exert much less temptation power when they aren’t within your immediate reach. Remember the saying, “Out of sight, out of mind”? Give away or discard all the foods that will make it more difficult for you to stick to your plan. If you have to go to the store to buy a tempting food, you will have extra time to consciously think about whether this is something that’s really important to you or just a momentary whim. Once the tempting foods are out of your pantry, you’ll have an opportunity to reorganize items in a way that puts the healthy stuff up front, visible and within easy reach.
3. Shrink Your Dishes
Oversized glasses, bowls and plates tend to make us feel like we need to fill up the entire space with food or drink. This translates into consuming much more than we originally planned. We often eat first with our eyes, so to speak, and then with our stomachs—meaning that if a meal appears small at first glance because it’s served in a larger plate, chances are we’ll likely eat more to feel satisfied. By choosing smaller-sized dishes, your meals will naturally appear larger and you won’t feel slighted in portion size.
4. Plan It Out
Planning is key to making many healthy changes. Whether it’s creating a grocery list, organizing your pantry or having dishes that make your meal look satisfying, planning helps you prepare in advance to be successful in your endeavors. A great way to plan ahead is to have healthy snacks ready to go. Whether its individual containers of light yogurt, cut up fruits and veggies, or snack-sized bags filled with pre-measured amounts of nuts or whole-wheat pretzels, prepared snacks can serve as important tools to helping you stay on track between meals. They are easily portable and may be brought to work as a great alternative to mid-day vending machine options.
5. Get Out of the Kitchen
Finally, one of the best ways to avoid kitchen temptations is to simply engage in an activity that takes you away from that room in the house. A distraction that takes the focus off the kitchen can help minimize unplanned eating. This could mean engaging in a hobby or craft, reading or even scheduling a little time for physical activity. By participating in other enjoyable activities that benefit you mentally and physically, you’ll likely have the motivation to eat healthier and avoid those kitchen temptations.
By Gina Crome
Gina M. Crome, M.S., M.P.H., R.D.
KoloFit Training Studio
1465 Chattahoochee Ave.
Atlanta, Ga. 30318