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How to Keep Muscle Mass While Sick and Achieve a Quick Recovery

How to Keep Muscle Mass While Sick
Thanksgiving is generally a time when we all worry about unwanted weight gain.  However, this Thanksgiving (as described in my Mom’s story below) our family was faced with a whole other challenge:  How to keep our hard earned muscle mass while sick with the stomach bug.  As personal trainer and nutritionist (and Brad a fitness model) our lively hood revolves around maintaining a lean and muscular physique.  Getting a gut wrenching stomach virus has the possibility to hinder the hard work we put in on a daily basis and set us back in our physical gains.  However, by following these five simple steps, we kept ourselves from falling into a huge setback.
In order to best prevent the loss of muscle during times of illness try theses remedies:
1. Believe it or not, when you are sick your metabolism speeds up (even if you aren’t moving) in order to help repair your body.  So, adequate nutrition is a MUST.  Start with a bland diet (bananas, rice, apples, toast) and add protein as you can stomach it.
2.  DRINK plenty of water and try pedialyte or gatorade to get vitamins, minerals and electrolytes back in your system.  Also, while your caloric intake is low, try drinking 5-10g of BCAA’s every 2-4 hours and 1-2g of buffered creatine (Kre Alkalyn) up to two times a day.
3.  Take a probiotic.  (IF you’ve had a run with the stomach virus, though you’ve cleared out all the bad bacteria in your system, you also cleared out all the good bacteria.  Take a probiotic to reintroduce those vital good bacteria to your system.)
4.  Eat or drink adequate protein.  Try a vegan based protein powder, Greek yogurt, and bland chicken (when you are able to stomach it).
5. REST and get plenty of sleep.  As mentioned above, your body is in overdrive working to overcome your illness and thus is going to need plenty of rest for your quickest recovery.
The story below was written by my Mother and Aunt, two other victims (of the 11) to our Thanksgiving fiasco, who also fought the good fight back to HEALTH and preserved muscle mass along the way by following these simple steps to recovery.
Script and pictures  by Nancy Blue (Nana) and Kathy Blue (Aunt Kathy)
You are now hearing the voice of Rod Serling…..
   Rod Serling
You unlock this door with the Key of imagination….
Beyond it is another dimension.
A dimension of sound…
A dimension of sight….
A dimension of mind….
You’re moving into a land of both shadow and substance…..
Of things and ideas…
You have just crossed over into ….                                 
                                                                        Twilight Zone PicDOO-DOO-DOO-DOO…..DOO-DOO-DOO-DOO…DOO-DOO-DOO-DOO—-
It was an ordinary day in Brevard North Carolina, much like any other day just before Thanksgiving…..
The weather was exceptionally nice for a late November day and the Blue family was busily preparing for a joyous holiday weekend of fun and feasting.
nana graham
As the guests began to trickle in from Dacula, Atlanta, and Cashiers, all were happy to be reunited and to share in the joy of the new baby Graham.
mandy brooke cooking                       table 1
Festivities were enthusiastically underway as pies, cookies, casseroles and a grand Turkey were lovingly prepared, and a beautiful table was set to perfection.
Yes….it was a picture perfect setting….you could say, just like a Norman Rockwell painting…until……IT HIT !!!
light-virus-1
The HORRIBLE, HORRENDOUS… the HORRIFIC…. HEBERLING 2-0-1-2 VIRUS….
Now officially documented by the CDC as THE H 2-0-1-2 … a sinister, insidious virus with NO KNOWN CURE !!
pukin pumpkin
First to fall was Nana… hardly finished with her Thanksgiving meal….she was hit hard…..
cute sick pumpkin
Followed shortly by Big Mike….it wasn’t a pretty sight!
2 sick pumpkins
Next to go were Aunt Mandy and Aunt Taylor, forced to huddle together on the bathroom floor, shivering in the night.
2 more sick pumpkins
And FINALLY…… the last to go…. Brad and Aunt Kathy.  We thought they were in the clear, but NOTHING escapes the deadly grip of
THE H 2-0-1-2 VIRUS !!!!!  Yes….it was a ghastly sight…..
survivor collage
And there were many casualties…….
family sneaking away                   germ graham
Then,as swiftly and unassumingly as the Heberling family came, they disappeared down the misty mountain road back home taking with them, their
secret biological weapon…..
sick supplies 
Leaving only some “Sick Supplies”…….
note
And a note which read…… ”We came…We infected… We ate… and… We left….We Love You!”
Hazmat Suit    hazmat_taining2 shokotan_hazmat_1  Hazmat wash down
Well, it is said that Love can be expressed in many different ways…..so next year….
the family will be ready for whatever expressions of “Love” may come their way !!!
village
And so…..until then….. “Village Under Quarantine For 30 Days” !!!
      Rod Serling
And so, my friends, goes another Thanksgiving in…..
                                                                                       Twilight Zone Pic
Happy Thanksgiving!
P.S.
We decided we better give Santa fair warning…
Santa in Hazmat Suit
“ Well, here I am at the Heberling’s……good kid, that Graham, but germy…..”
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Healthy Holiday Alternatives

We all love the holidays.  It is the one a day we all sit around the table enjoying friends and family and stuff our selves silly, and then go back for seconds and try not to feel guilty.  In order to help you alleviate some of that guilt and refrain from putting yourself back to the starting line with your fitness goals, I am going to offer you some healthy alternatives to your traditional Thanksgiving feast. These flavorful options will not only satisfy your Thanksgiving taste buds, but also help you cut down on calories and fat and help you return for seconds guilt free!

Starters:  Turkey Apple Slices and Dip

Turkey Day Appetizer

I love this fun and festive turkey idea for a pre-dinner snack.  Apples are full of fiber, vitamins and nutrients that are sure to keep your crowd pleasantly pleased as you put the finishing touches on your Thanksgiving feast.  Simply slice various types of apples and put a small dish of dip in the center of a plate.  A super easy apple dip is all natural raw almond butter.  For a little more protein try putting plain non-fat Greek yogurt in a bowl and mix with cinnamon and stevia.  Yum!  Always a crowd favorite!

Sweet Potato Casserole

(Serves 9)

healthy Thanksgiving alternatives

  • 2 1/2 lbs peeled and cubed sweet potatoes
  • 1/4 cup fat-free half and half
  • 1 egg white
  • 1/4 cup sugar free maple syrup
  • 1/2 tsp vanilla extract
  • cooking spray
  • 1/4 cup oat flour
  • 1/4 cup Splenda brown sugar blend
  • 4 1/2 tsp cubed Smart Balance 50/50 butter
  • 1/4 chopped pecans
1.  Heat oven to 375 degrees.  Place sweet potatoes in large pot and cover with water.  Bring pot to boil, reduce heat and let simmer for 12-15 minutes or until sweet potatoes are tender.  Remove from heat.  Let cool a bit and then drain.
2.  Mash sweet potatoes in large bowl.  Add next four ingredients and mix well with beater.  Pour mixture into greased 9×13 casserole dish.
3.  Grind oats in a blender.  Add sugar and butter, and pulse until pieces are the size of peas.  Add pecans and pulse brieftly.  Distribute over sweet potatoes equally.
4.  Cover with foil  and bake for 15 minutes.  Remove foil and bake for an additional 15-20 minutes.
Nutrition:  198 Calories, 5g protein, 34g carbs, 4g fat
Simple Orange and Rosemary Roasted Turkey

Simple Orange and Rosemary Roasted Turkey

 Serves 22
  • 13 lb turkey
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp dried parsley
  • 2 tbsp dried rosemary
  • 2 tbsp dried thyme
  • 1 tsp sea salt
  • 2 tsp sea salt
  • 2 tsp minced garlic
  • 2 chopped stalks celery
  • 1 chopped yellow onion
  • 1 peeled orange, cut into rings
1.  Whisk olive oil and vinegar together in small bowl.  Stir in parsley, rosemary, thyme, garlic and salt.
2.  Pour balsamic oil mixture over turkey, rubbing into outside and inside of bird (if you have an injector you can also inject some into turkey).
3.  Gently place half of the orange rings under the skin, being careful not to tear.  Place the remaining rings, onion and celery in the cavity of the bird.  Tie legs together.
4.  Place turkey in roasting pan.  Add about 1/4 inch of water or broth to the bottom of the plan.  Roast turkey according to package instructions.
5.  be sure to baste turkey occasionally to keep it moist.  One indication of doneness is that the juices run clear when the turkey is pierced with a fork.
Check back later this week for my favorite HEALTHY pumpkin pie recipe!  It is packed full of protein and no sugar added!
-Mandy Malool
ISSA-CFT, SFN
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Gym Equipment You Should Avoid??

ATTN Ladies: Are you being scammed at the gym?

As an Atlanta personal trainer, I work with a variety of clients, primarily female, that vary in age, size and shape. Despite the variety of clientele, many of my personal training clients upon beginning training have one common area they would like to focus on, legs. More specifically, generally women want to focus on those tough to tone inner and outer thighs (saddle bags) to create long, lean appearance to their legs adding length and height to their physique. Acquiring the thighs of your dreams is achievable. It does take a combination of weight training, sound nutrition and cardiovascular training. The underlying scam falls into the category of toning through weight training.

Myth busted…use the abductor and adductor machine to help tone the inner and outer thighs.

It is a HUGH misconception that swarms the fitness community that you can spot tone fat away. When we hear personal training clients say, “I wan to tone these areas”. Ideally they mean remove fat and reveal the lean muscle. Though you can focus on an area of muscular growth, you can not spot remove fat and create lean toned muscles by performing strength exercises alone. That is one reason I strongly discourage the use of the hip adductor and abductor machines in a leaning a toning strength routine. These machine DO aid in helping to building and strengthening muscles in these areas; however if you are not simultaneously following a strict nutrition plan and intense cardiovascular routine you run the risk in building muscle under the already stubborn fat and in return having larger thighs than you began with. So, STAY AWAY from the weighted machines that focus on these areas of your legs and pick up the intensity through a dumbbell focused routine and by adding segments of high intensity cardio burst between leg exercises.

Try this plyometric (quick and powerful exercises) lower body routine for developing longer leaner legs:

Exercise                              Circuit 1     Circuit 2     Circuit 3     Circuit 4

Box Jump                                20               20               15              15
Bench Step-Up                       20                20               15              15
One-leg Bench Squat             20               20                15              15
Exercise Ball Hip Lift               20               20                15              15
Calf Jumps                              30               30                25              25

*between each circuit, complete 5 minutes on treadmill, step mill, or elliptical at 70-75% of your maximum heart rate.
**adapted from muscleandfitnesshers.com

 

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Workout While At Home for the Holiday’s

Home for the Holidays

Home for the Holidays Workout

In home workout for beginners, intermediate and advanced. Just grab a pair of dumbbells and get started.

Don’t let your fitness commitments go out the door as your friends, family and holiday parties begin to flood in. Between decorating, cooking, wrapping and shuffling from here to there remember to make room to squeeze you fitness routine in. By continuing with your regular workouts, you will have a jump start on reaching your New Year goals. This workout makes use of compound movements–exercises that use multiple muscle groups for maximum results–and its is designed for speed so you can finish it in 30 minutes without compromising your time invested in holiday festivities OR most importantly your results.

All you need is a dumbbell (10-15 llbs.) or medicine ball. Do as many reps as you can in 20 seconds. Rest for 10 seconds before moving on to the next exercise. Repeat the circuit 4-8 times.

1. Jump squat
2. Dumbbell single leg dead lift with a row (20 seconds each side)
3. Mountain climber
4. Walking lunge with torso twist
5. Alternating lunge jump
6. Dumbbell squat/front raise/press/curl
7. Jumping jack
8. Explosive pushups
9. Overhead Dumbbell crunch
10. Burpee

**As you become more proficient at this workout, you can bump up your interval to a 30 seconds on/15 seconds rest and after that 40/20 intervals.

Written by,

Mandy Malool ISSA-CFT, SFN

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Do It Yourself Pumpkin Face Mask

Do It Yourself Pumpkin Face Mask

As an Atlanta Personal Trainer, working out and lifting weights all day keeps my body looking and feeling great but doesn’t always leave my skin feeling smooth and hydrated. As the weather has cooled off this fall I’ve noticed yet again my skin beginning to dry out leaving me looking and feeling less than my best. This past weekend I put the highly talked about pumpkin face mask to the test. Pumpkins are the fruit of the season and are full of skin aiding vitamins and nutrients. Due to their high content of vitamin A (skin healing), vitamin C (antioxidant) and zinc, they are great for environmentally damaged and sensitive skin. And yes, this pumpkin face mask left my skin feeling smooth and moisturized. So mix up this recipe, draw yourself a warm bath, grab a cup of warm tea and relax tonight to end your Monday with some skin pampering bliss!

Ingredients:

2 tsp cooked or canned pumpkin
½ tsp honey
¼ tsp milk
¼ tsp heavy whipping cream or ½ tsp brown sugar

www.care2.com

Written by, Mandy Malool Atlanta Personal Trainer and Specialist in Fitness Nutrition

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The Best Snacks: Increase the Nutrition Value of Your Banana and Apple

I often hear my client’s say they are eating healthy clean snacks/meals and working out regularly yet continuing to feel a lack of energy and not seeing the results they desire. Many times, as we begin to unwind and examine their diet we begin to see the source of their complaints. Though they are making healthy (or healthier) choices than they previously were, their dietary choices for meals, snacks in particular, often lack important macro and micro nutrients that are vital in providing energy, muscular strength, and support the growth of lean mass growth and fat loss. According to Oxygen Magazine, choosing the best snack foods will stave off hunger, prevent fat gain and boost your training results.

A common go to snack for many is the always present, always reliable and easy to carry apple or banana. Portable and nutrient-packed, there’s no denying that a apples and bananas are healthy foods. But a single banana or apple may not provide the ideal mix of macronutrients to support your body-shaping goals and provide you with the energy you need to get through your day much less a tough workout.

With a few small changes you can easily upgrade a banana or apple to a super snack anytime of the day simply by dressing it up a bit:

high nutrient snacks

Making a mix of the best snack foods to reach your ideal body-shaping goals.


Morning: 1 cup of nonfat milk + 1/3 cup plain oatmeal + top with 1 small banana + 1/8 cup chopped nuts (walnuts, almonds or pecans)
Afternoon: 1 medium banana OR apple + 3/4 cup low-fat cottage cheese +1 cup water
Pre-workout: 1 medium apple + 1/4 cup strawberries + 1 scoop whey protein
Post-workout: 1 small banana + 1 slice whole-grain bread + 1 tbsp almond butter + 1 cup water
Bedtime: despite its low calorie and nutrient dense qualities, fruit is not the best option at bedtime. Forgo the fruit and instead opt for 1 scoop of casein protein OR 1 cup of plain low fat Greek yogurt + 1/8 cup nuts (almonds, walnuts or pistachios) + 1 cup water

Atlanta Personal Trainer and Specialist in Fitness Nutrition
Mandy Malool
ISSA-CFT, SFN

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Atlanta Personal Trainers Brad Kolowich Jr. and Mandy Malool’s Favorite Fall Fat Burners

Atlanta Personal Trainer Fit Fall Fun

the Best Atlanta Personal Trainers suggest some fun fall activities that will keep you fit

Fun Fall Workouts

1. Walk to the park.
Walking in the park with our four legged friend Rocky is a favorite fit fall activity we love. The weather is perfect and you don’t need any additional equipment. Just throw on your favorite tennis shoes and hit the pavement. To burn some additional calories, pack a book bag with a blanket (the additional weight will up your calorie burn), ball and healthy snack/lunch.

Calories burned: approximately 340 (for a 150lb.person on flat terrain)

2. Play Ball
Grab some friends, family or even the family dog and head outdoors for a fun game of flag or touch football. Running around after the pigskin can help you shed up to 500 calories per hour. This will give you a cardio workout like no other, leaving you tired and ready to relax in front of some fall football. After burning yourself out playing the game, you can sit guilt free in front of your TV to cheer on your favorite team.

Calories burned: 520 per hour

3. Rake and jump
Raking and jumping in the leaves was an annual event at our house growing up. Little did I know the beneficial exercise we were all receiving from this exilerating activity. Raking leaves is an excellent upper body workout! The rotating movements of your body engages shoulders, arms, back and core. Just make sure your rotate sides to equal work both sides of the body.

Calories burned: 260 per hour (jumping and re-raking adds additional calorie burn J).

4. Hitch a Ride
Check out your local Chamber of Commerce in your area to find a stable close to you that provides riding lessons. Horseback riding is fun and works muscles you are not use to using. Surprisingly, it burns a great amount of calories and is the perfect way to get outdoors and enjoy nature and this beautiful season.

Calories burned: 470 per hour

5. Take a Hike
One of our favorite things to do in the fall is get up to the mountains and enjoy the scenic view and cool crisp weather the mountain have to offer. The uneven terrain on the hiking trails engages more muscles and causes you body to work harder than walking on a flat surface. The scenery, sounds and scent of fresh air are so beautiful you won’t even notice all the huffing and puffing you’ll be doing.

6. Go Pumpkin Picking
We like to have an annual pumpkin carving contest at our house each October. This year we are adding an active twist to our yearly adventure. We will be packing our crew up to head to the local pumpkin patch. You could spend hours looking for the perfect pumpkin, and while you do you will be putting in several hundred steps around the farm. To add an extra fat burn and strength workout, carry you pumpkin around the patch. Keep the pumpkin close to you body, if you think you’ve found a better one, squat and pick it up and set the other down. Great leg workout!

7. Race the Finish
Fall is a great season for running, and many local running/walking events take place in the fall. One favorite that is dear to our heart is Atlanta’s annual JDRF Walk which donates to helping cure type 1 diabetes (T1D). Brad’s younger brother, Jonathan now 23, was diagnosed with type 1 diabetes at 13 years old. Since then, we have been avid supporters of JDRF. JDRF is now the largest supporter of helping improve the lives of all people affected by T1D by accelerating progress on the most promising opportunities for curing, better treating and preventing T1D. This year we will be walking in Centennial Park on October 20th. Go to www.active.com to find a cause you are passionate about and get active!

Calories burned: 460-680 per hour

8. Get Spooked
If fear is the reason behind your increased heart rate, you are not getting the same fat burning exercise as an intense workout. However, add walking, jogging or even better running to your fear and your calorie burn will reach all time highs. There is no better way to jump start this type of high intensity workout than running through a haunted corn maze or haunted house. This is a great way to enjoy the season, get outdoors, and for the thrill seekers get an adrenaline high along with getting physically fit. Walking through the frightful space can burn 150 calories and hour but running (or sprinting) will increase the burn to over 250 calories per hour!

Calories burned: 150-250 per hour

This weekend, pick an activity and try it! Send us a pic of you, your family and/or friends staying fit this fall!

In health and fitness,
Mandy Malool
Certified Atlanta Personal Trainer and Specialist in Nutrition
ISSA–CFT, SFN

adapted from www.sparkpeople.com

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Atlanta Personal Trainer presents :anyWhey Treats

protein cake pops, Jezebel August 2012

Brad Kolowich Jr. Personal Training Studio boast many special features that sets it in a class of it’s own in the arena of training studio’s in Atlanta.  As mentioned in Atlanta’s 2012 August edition of Jezebel Magazine, one particularly unique quality at Brad’s studio is the inclusion of a line of healthy treats, :anyWhey Treats.  Baking and cooking has always been a hobbie/passion of mine (just ask my parents who had to instate the rule, “you make it you eat it and clean it”).  My combined passion for baking, health, nutrition and fitness birthed my new idea to create a treat that wouldn’t spoil your waistline, would satisfy cravings for sweet treats, provide the body with the necessary pre/post workout fuel to aid in recovery, boost metabolism and aid in the release of body fat while preserving muscle tissue.  :anyWhey Treat’s menu changes frequently at Brad Kolowich Jr. Studio’s.  Below is a sample menu.

protein cake pops, jezebel magazine 2012, brad kolowich personal training

: anyWhey treats
Featuring: all natural, healthy and energizing pre/post workout treats

Energy Boosting Protein Cake Pops, $2.00 each

for orders, contact Mandy Malool, mandy@bradkolowichjr.com

Nutrition (approximately per ball): Calories 57, Fat 2.75g, Carbohydrates 5g, Protein 6g

Protein Bars………$2.00 each
Peanut Butter Cheesecake
(Oats, Vanilla Protein, Peanut butter, Cheesecake flavoring)
Chocolate Almond Delight
(Oats, Chocolate Protein, Almond Butter, Coconut extract)
Lemon Bar
(Oats, Vanilla Protein, Almond Butter, Lemon Flavoring)

(Nutrition varies per bar) Approximately 100 Calories, 2g fat, 10 Carbs or less, 10g protein

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Atlanta Personal Trainer Shares 6 Pack Secrets

AB-Attack” Fit Camp

Coming September 2012

30 minutes of intense Ab-focused training.

Guaranteed to help reshape your midsection!

Starting at $10/session*

September Fit Camp Schedule

1st Session begins September 11th @ 6:30pm

September 13th @ 6am and 7pm

September 18th @ 6am and 6:30pm

September 20th @ 6am and 7pm

September 25th @ 6:30pm

*5 session commitment rate September. $15/individual session purchase.

bradkolowichjr.com

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Share a Fabulously Fit Day with Dad!

 

Peachtree Road Race

Every year I ponder over ideas of what to do for my Dad for Father’s Day. My Dad is a simple and graciously giving man. He does so much for everyone (especially our family), all along expecting nothing in return. So every year when Father‘s Day comes around it is an agonizing battle in my mind to find that gift that seems grandiose enough for a man who has gives so effortlessly, yet his only wish is for others to be happy. As easy as it seems, for my Dad, like many others, nothing means more than the gift of spending quality time together. So this Father’s Day, think about spending some time doing something that will encourage the man that has cared so much for you to do the same for himself. Here is a list of ideas that will help to inspire your Dad to live a long and healthy life so you and your Dad have many more Father’s Day’s together!

1. Get him a massage–a massage is a great way to easy your mind, relax and relieve stress and sore muscles.
2. Men’s Health–give your Dad a 1 year subscription to Men’s Health or Clean Eating (if you Dad is the cook of the family, like mine).
3. Cook a Healthy Meal Together -According to the wisest man to ever live, Solomon, “…there is nothing better for people in this world than to eat, drink and enjoy life.” (Ecclesiastes 8:15) So this Father’s Day, plan a healthy meal and treat your Dad to some good food, drinks and enjoy it together. Check out the Father’s Day Recipe ideas at www.eatingwell.com/recipes_menus/collections/fathers_day.
4. Memory Box–Make a box of memories from your childhood. Have each family member add a special memory of Dad to the box. You could include pictures, foods, toys, funny memories, jokes, etc. Look through the box and share your fondest memories together. Sharing joy and laughter together relaxes your body, boosts your immune system, triggers the release of endorphins (the bodies natural feel good hormones) and laughter protects your heart by improving function of the blood vessels and increases blood flow (www.helpguide.org).

5. Plan a day hike, family tennis match, golf outing, participate in a walk/run such as a 5k for a charitable organization, go outside and “throw a few”…whatever you do, just get out and be active in whatever sport/exercise your dad is into and do it TOGETHER!

6. Surprise your Dad with a home visit or a visit to a personal trainer. A personal trainer can help show you and your Dad exercises and routines that will help you both to stay healthy for years to come! I know some good one’s if you need a recommendations 😉

Don’t waste another minute…Father’s Day is this Sunday, June 17th. So get a jump start and begin planning your healthy adventure with your Dad.