Is a Multivitamin Necessary?

…Absolutely!

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

 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!

-Mandy

photo

 

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

I think so.

Here’s why:

Organic

1. Must follow strict standards – grown, processed, and handled according to strict procedures – at the highest level means it contains no chemicals or toxins. (Likely best for our long term health.)

2. Free of genetic modification – Organics cannot be grown using genetically engineered seeds.

3. Better for the soil and water supply.  Because grown without chemical fertilizers or pesticides, free from leaking into our water supplies.

4. Fresher and tastes better.  Because free of preservatives, has short shelf life = fresher.  Also beneficial to your local community as most are likely produced close to home.

5. Safer and more humane animal products.  Organically raised animals are not fed byproducts, or given antibiotics and growth hormones.  And to better their health, are given more room to move as well as access to a natural outside environment.  Crowded living conditions are the leading cause of animal sickness and suffering.

– Brad

The Race Built to Kick Your Ass!

On Saturday, May 11th Brad Kolowich Jr, his team of personal trainers, and many clients loaded up the vans, cars, and SUV’s to make a road trip to the best mud obstacle race around. The Savage Race’s mission is to produce something bigger than a race itself. Upon pulling up to the immaculate fielded area and seeing this 6 mile course, with 25 insane obstacles dispersed amongst the terrain, we knew they successfully accomplished their mission. As stated on the Savage Race website, participating means you are putting the rest of your life on hold while pushing your limits to dominate their mud obstacle course. Again, mission accomplished! From the start line energy to the first obstacle (train cars filled with ice water) to the muddy low crawling finish under barb wire, this race will not be something any one of us will soon forget. At the conclusion of the race, we gathered in a field and shared good food, drinks and laughter about all the trials we just recently endured. The Savage Race “High” still lingers in our gym atmosphere this week as we reminisce and share our experience with those who were too timid to wrestle these obstacles.

Team “Live Life Fit or just get muddy and drink”, stuck together through the end and completed the race. The comradery and memories we gained as a studio are immeasurable.  We look forward to working together many more times in the future to accomplish goals and mark things off of our bucket lists!

Pictured below are the “Life Life Fit” team members. Congrats to all our participants and race finishers!

Atlanta Personal Trainers run Savage Race 2013

– Written by Mandy, ISSA-CFT, SFN

Client of the Month:  Shannon Parkerson

top atlanta personal trainers

May 2013

Shannon Ponsell, became Mrs. Shannon Parkerson April 27th, 2013. Shannon began working with her personal trainer, Andy Keller, in February 2013. Her goals included loosing fat, improved health, increase strength and muscle toning. In three months time, Shannon improved her overall body composition by increasing her muscle tone and losing five pounds of body fat. In addition to this great weight loss, Shannon lost inches all over her body including two and a half inches in her waist and one and a half inches in her legs while gaining strength and endurance. Shannon is continuing to train with Andy three times a week and is not slowing down even though her wedding has past. Thank you Shannon for the positive attitude, hard work, dedication and motivation you exemplify each day you enter the studio. Your dedication to reaching your goals is an inspiration to others! Keep up the hard work!

-Mandy

anti-aging Brad Kolowich Jr Personal Training

As Certified Fitness Professionals, keeping up with our education is probably the single most important aspect of ensuring success in our business and providing the best care possible for our clients. As personal trainers, our clients and their families entrust the care of their bodies and lives to us, and turn to us with questions and advice. In order to provide our clientele with accurate and current information our trainers are always continuing their education to enhance their certifications, knowledge and expertise in the health, wellness and fitness industry.

In March of 2013, Brad Kolowich Jr earned his Longevity Wellness Specialist Certification through the American Council of Exercise. Through this course Brad studied the biological processes involved in aging, the ten key body systems where decline first begins, and the culprits largely responsible for tripping the time clock. He also has extensively studied the benefits of hormone therapy and how to naturally stimulate you hormone production, replenish your nutrient stores, strengthen your immune system, nourish your body, burn fat and build lean muscle and revitalize in your sleep, combat skin aging, and maintain a youthful mind and spirit. It is stated that at the completion of this study, Brad now has more knowledge about the science of anti-aging medicine than most doctors on the planet. Brad has already began to help shift the lines of aging in himself and many clients at Brad Kolowich Jr Personal Training Studio. We look forward to continuing to learn and be motivated through Brad’s knowledge and desire to inspire others to live a long life, stop the clock and reverse the signs of aging! Congratulation Brad!

A Year in Review

atlanta personal training

http://www.youtube.com/watch?v=4mqvfEk7SBQ&feature=youtu.be

In April of 2012, a new personal training studio, Brad Kolowich Jr. Fitness, opened its doors. Owner Brad Kolowich Jr. and his personal training team offer one-on-one training, small group training, boot camps, classes and in-home training.

This month, Brad Kolowich is celebrating a year of success in his new private location.  Located off Northside Drive and Howell Mill in the hot new Westside area, the stylish new facility boast the top of the line Hoist equipment, a relaxing wifi area, a variety of  nutritional products and supplements, and many other personal touches that bring this exclusive industrial loft space a feeling of luxury yet the warmth and comforts of  home.  This exclusive private studio setting is currently a non-membership fitness studio, catering to private/group clients only. Brad Kolowich Jr. is a current fitness model/certified personal trainer that specializes in creating the most desired physiques in clients by setting sustainable results through constantly varying fitness, nutrition, and lifestyle guidance techniques.

Kolowich, along with three other trainers, are all former top collegiate athletes and currently certified through the top Nationally Accredited agencies. The team is able to work with clients of all ages and ability levels in the follow areas: body sculpting and toning, fat loss management, muscular growth/strength/endurance and enhancement, core strength, balance and body control, cardiovascular conditioning, sport specific training, injury prevention, flexibility, motivation, and nutritional design. The moto for the studio is “Climb the wall and don’t come down until the good work is through.” – Nehemiah 6:3

The private studio is located at 704 Berkeley Ave. Suite C Atlanta, GA 30318

To watch our year in review click on the link below:

http://www.youtube.com/watch?v=-YKbzDlRdxQ&feature=youtu.be

 

At Brad Kolowich Jr personal training studio, our clients are kept up to date, motivated and encouraged through a monthly newsletter.  Each month the personal trainers come together and discuss their clients acheivements and progress towards reaching their fitness goals.  Only one client a month can receive the status of “Client of the Month”.  Though always a tough choice and debate among the trainers, this month Jordan Mussi won out due to his dedication and motivation in and outside of the gym.  Congrats Jordan! To read more about Jordan and his success click on the newsletter link below.

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What will you treat yourself to this Valentine’s Day?

how many calories in your valentine's day treats

Whether you are single, taken, or somewhere in-between, during this “love filled” season it is likely you have already been bombarded with candy. Red and pink colored candy, chocolates, truffles, cakes, frosted and sugar covered cookies, and chocolate covered strawberries cover the isles in grocery stores. There is no escaping these temptations! Tomorrow from the office candy jars to your desk that is likely to get filled with sweet treats by friends, co-workers and loved ones and your children coming home with boxes filled with sugar, your willpower is going to be tested. So what is the best Valentine Day treat to reach for when you feel your willpower stripping away as your potential stress from the holiday builds up???? Godiva chocolate or five Hershey’s Kisses, which would be the more waistline friendly pick?

Hershey Kisses, according to SparkPeople.com, will only set you back 112 calories, 6.7 grams of fat, and 12.9 grams of sugar. Godiva, though delicious, are filled with cream and other sugary extras, packing them with twice the amounts of calories, fat and sugar per serving. Your best option is to reach for the dark chocolate, which is packed with antioxidants (just be mindful how many times your hand reaches in the bag or box and don’t plow through the entire collection in one sitting).

At Brad Kolowich Jr’s personal training studio our personal trainers will be gifting our clients with a sensible way to satisfy their chocolate cravings this Valentine season. Pictured above is a special heart-shaped Red Velvet Protein Bar frosted with dark chocolate. The bar contains only 127 calories, 11 grams of carbs, 4 grams of fat, <1 gram of sugar, and 12 grams of protein. Here is how this healthy treat stands up in comparison to some other valentine favorites:

Valentine’s Treat Calories Fat Sugar
Panera Heart Cookie (1 cookie) 420 21 g 27 g
Target Mini Cupcakes (3 cupcakes) 350 17 g 40 g
Krispy Kreme Heart Donut  (1 donut) 300 16 g 19 g
Entenmann’s Golden Cupcake (1 cupcake) 290 14 g 33 g
Little Debbie Be My Valentine Snack Cake (1 cake) 290 13 g 27 g
Hershey’s Marshmallow Heart (1 king-sized heart) 240 7 g 35 g
Frosted Pillsbury Fun-Fetti Cupcake (1 cupcake) 200 5 g 22.5 g
Harry & David Chocolate-Covered Cherries (4 cherries) 190 10 g 13 g
Harry & David Raspberry Shortbread Cookies (2 cookies) 170 9 g 9 g
Nestle Valentine Brownie Bites (3 mini brownies) 170 9 g 18 g
Reese’s Peanut Butter Heart (1 heart) 170 10 g 16 g
Butterfinger Heart (1 heart) 160 8 g 18 g
Jelly Belly Valentine Mix (1.5 oz) 160 3 g 29 g
Chocolate-Covered Strawberry (average) (1 berry) 140 8 g 15 g
M&Ms Valentine’s Fun-Size Pack (1 pouch) 140 5 g 18 g
Snickers Valentine Minis (4 pieces) 130 6 g 15g
Trolli Valentine’s Gummy Candies (13 pieces) 130 0 g 24 g
Pillsbury Valentine Sugar Cookies (2 cookies) 120 6 g 8 g
Target Valentine Fruit Snacks (1 pouch) 80 0 g 14 g
Brach’s Conversation Heart Candies (11 pieces) 60 0 g 14 g

 

*Chart from www.sparkpeople.com/blog

-Written by, Mandy Malool ISSA-CFT, SFN