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
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
- 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
- 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
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
Home for the Holidays
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
**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.
Mandy Malool ISSA-CFT, SFN
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!
2 tsp cooked or canned pumpkin
½ tsp honey
¼ tsp milk
¼ tsp heavy whipping cream or ½ tsp brown sugar
Written by, Mandy Malool Atlanta Personal Trainer and Specialist in Fitness Nutrition
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:
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
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,
Certified Atlanta Personal Trainer and Specialist in Nutrition
adapted from www.sparkpeople.com
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.
: 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, firstname.lastname@example.org
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)
(Oats, Vanilla Protein, Almond Butter, Lemon Flavoring)
(Nutrition varies per bar) Approximately 100 Calories, 2g fat, 10 Carbs or less, 10g protein
“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.
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.
KoloFit Training Studio
1465 Chattahoochee Ave.
Atlanta, Ga. 30318