Atlanta Personal Trainer | Healthy Breakfast Ideas

Like you all, our personal trainers are on a busy schedule and often find themselves on-the-go. While we are busy, we still do our best to eat healthy and make healthy lifestyle choices. Check out our list below of some of our favorite snacks and on-the-go breakfast options!


  • 1 cup plain greek yogurt + 1 tbsp nut butter (pictured above)
  • 1 scrambled egg + 2 scrambled egg whites + 1 slice cheddar cheese + veggies
  • 1 scoop chocolate whey protein + 1 tbsp all natural peanut butter + ½ cup unsweetened almond milk + water + ice
  • 1 cup nonfat Greek yogurt+ 2 tbsp slivered almonds + 1 packet stevia + cinnamon
  • 1 can tuna + ¼ cup diced avocado + pepper + raw veggies
  • 2 boiled eggs + 1/8 cup almonds + 1 cup raw veggies
  • Veggie Omelette: 2 eggs + ¼ sliced mushrooms + ¼ cup diced tomato + ¼ cup diced onion + 1 cup spinach
  • 1 cup Geek yogurt + 2 tbsp chopped walnuts + 1 packet stevia + cinnamon
  • 1 scoop chocolate whey + 1 tbsp peanut butter + 1 cup unsweetened almond milk + ice
  • 2 hard boiled eggs + 1 string cheese + veggies
  • 1 cup low fat cottage cheese + 2 tomato slices + ½ cup cucumber slices
  • 1 scoop vanilla whey protein powder mixed + 1 tsp instant coffee + 1 tsp vanilla extract + 1 cup unsweetened almond milk + ice + 1 tsp olive oil

By: Caroline Kolowich, Evaluation and Transformation Specialist

Suzanne McBride
December 2015


We’d like to introduce you to the December client of the month, Suzanne McBride. Suzanne, 62, is from Alpharetta, Ga and was one of Brad’s very first personal training clients. She has consistently been working out with our team now for NINE YEARS! Suzanne has followed the studio from beginning with Brad at The Pace Club, to his start-up private training business out of his condo gym, to our first private location at the Berkeley Lofts and will now follow us to our new location on Chattahoochee Ave! We’ve helped her prepare for weddings, recover and rebuild strength through two knee replacements and a variety of other goals. At the start of this year, Suzanne set her mind to achieving her all time lowest weight in her nine year endeavor of training with us. She has consistently made the morning commute to midtown from Alpharetta (alongside the rest of the ATLien commuters) to endure an hour of torture with Mandy. In addition to her weekly sessions at the studio, Suzanne commits to daily cardio sessions! The daily exercise and counting calories helped Suzanne reach and now maintain her lowest weight in nearly a decade. Each day Suzanne enters the studio with a genuine smile, abundance of optimism, and a competitive drive that has helped her dominate our leaderboard. Suzanne holds the studio record for push-ups, bench squats, an 8:14 plank, and the v-max. This month, we’d like to give two thumbs up to Suzanne for her ongoing commitment and dedication to bettering her health! Congrats Suzanne!


 Atlanta Personal Trainer

August Hammonds

March 2015

We are proud to introduce you to our March Live Life Fit personal training client of the month; August Hammonds! August, 37, has been on a path to success since the day she walked in the front door for her first session at Brad Kolowich Jr. Fitness Studio. Committed to waking up before the birds for her 6:00am sessions, August has yet to miss a single workout! Since the turn of the year, August has built a tremendous amount of healthy lean muscle by training efficiently and having a ‘can-do’ attitude! Her goal each and every workout is to train harder than her last and expend lots of energy, which she monitors through her Polar heart rate monitor. She has grown substantially stronger by working towards her goals; one of which was to complete a full-push-up. In the month of February alone, August increased her push-up record by 400%! August is also well on her way to achieving her fat loss goals due greatly to her efforts in the kitchen; as she has been eating healthy nutritious foods! She also monitors her daily caloric intake through MyFitnessPal. Great job August! We are extremely proud of your efforts to live life fit!

-Sean Runyan

revive-resolutions-art brad kolowich jr personal trainer

Now that it’s almost March, that shiny New Year’s resolution you so enthusiastically embarked on a couple of months ago might have lost its sparkle. So how do you bring life back into your plan now that the initial thrill has worn off? Instead of letting your good intentions fizzle out again this year, make 2015 the year when you actually follow through with what you’d planned. All it takes is a little bit of self-reflection and a few tweaks to your routine to make a sustainable (and fun!) game plan to help you revive your resolutions and ultimately reach your goals.

Get back to basics.
People often bite off more than they can chew when it comes to New Year’s resolutions. Are you really going to overhaul your diet, start working out for an hour a day, pay off every cent of your debt and learn fluent French this year? Probably not! Pick just a few doable goals and break them up into smaller goals. Small changes can have a bigger impact than you might think, and you can always add more goals later if you master your initial ones early on.

Here are some basic ideas to get you started:
Exercise for at least 30 minutes, 3-5 days per week
Swap out junk food for healthier snacks a few days per week (fruit, raw veggies with hummus or a Quest Bars are all good options!)
Track your food daily to see how much you’re really eating
Make a point to get to bed by a certain time every night
Aim to eat at least five servings of fruits and veggies every day
Re-work your routine.
It’s important to switch up your food and fitness routine every so often to keep your body guessing and your brain interested! Instead of slogging away on a machine at the gym every day, try out a home workout DVD, or plot out a new-to-you running route. You might be surprised at how much small changes like these can re-kindle your motivation to reach your goals.

Grab a buddy (any buddy)!
It’s much easier to justify skipping a workout here and there when you don’t have anyone to hold you accountable. Find a fitness buddy who shares similar goals, and hit the gym together. It’s much harder to push that “snooze” button when you have someone else waiting on you! Just make sure your partner is just as committed—or even more committed–than you are. Fitness buddies can backfire if you enable each other to skimp on your healthy habits.

Update your playlist.
If your workout playlist is feeling stale, it can make it even harder to get through a tough workout. Update your playlist at least once a month with fresh tunes to spark your motivation. You can even structure your playlist to play exactly what you need to hear during certain points of your workout.

Bust your food rut.
Gravitating toward the same few healthy meals can be an easy way to keep things simple and stay on track, but some people need a little more variety to help keep their interest while trying to eat better. Break out of your food rut and treat yourself to a fun new healthy cookbook, or check out one of the recipe collections on SparkRecipes for some fresh ideas.

Create fun incentives.
Many people have trouble sticking to long-term goals because they crave instant gratification. Creating incentives for yourself will help you stick with your healthy lifestyle for the long haul by giving you little rewards along the way to your big end goal. Here are a few incentive ideas to get you started:

  • Every time you overcome a temptation to eat junk food or to skip a workout, put a dollar in a jar. At the end of each month, buy yourself a small (non-food) treat!
  • Keep two jars in a place where you see them every day. Make one of them your “pounds to lose jar” and fill it with small stones, each stone representing one pound that you’d like to lose. Every time you lose a pound, move a stone over to the second “pounds lost” jar. This can be a surprisingly motivating visual!
  • Only allow yourself to watch your favorite television shows as a reward for completing your workout for the day. Alternatively, tell yourself that you can’t watch television unless you’re working out while you’re watching!
  • Create your own reward system. If you like games and/or checking things off a to-do list, a more in-depth, personalized reward system could be just the thing you need to jump-start your motivation.
  • When you tell others about your goals, you are more likely to follow through with them to save face. Make a note to tell your friends and loved ones about the goals you would like to achieve this year. You can do this individually in person, or make announcements on your social media accounts for a broader reach. For some people, having just one person to check in with every day about his or her goal progress is enough to make them think twice before reaching for that extra cookie.
  • Hire a personal trainer, health coach or nutritionist to help you with planning, accountability, motivation and education toward reaching your health related goals.

Lean on technology.
When it comes to reaching your goals, technology is your friend! There are so many apps out there these days to help you set and reach almost any type of goal. From food trackers, to productivity monitors, to GPS-enabled fitness monitors, there is something out there for everyone who has a goal to reach. Explore your phone’s app store for the latest and greatest tools.

Re-evaluate your resolutions.
This one might be the most important strategy of all. Sometimes, we make New Year’s resolutions that just aren’t realistic. Take a step back and look at your resolutions. Are they realistic goals for you at this point in your life? Are you biting off more than you can chew at one time? Are you making these resolutions for yourself, or to please someone else? If you’re starting to have doubts about whether or not your resolutions are a good fit for you, it’s perfectly fine to revise them. You are an ever-changing person, and sometimes, your goals and priorities will change, too. If your resolution is no longer serving you, feel free to scrap it and shift your focus to something else that’s a better fit.

This blog is brought to you by Meta, a SparkPeople sponsor.

Live Life Fit

Client of the Month

Jordan Mussi

atlanta personal training Brad kolowich Jr

November 2013

Jordan Mussi, 30, a business owner originally from Brazil but now living in Marietta, is not a new name to the Brad Kolowich Jr Personal Training Studio client of the month list! Jordan has been training with Brad since December of 2012. In one years time he has NEVER missed or even rescheduled a personal training session. Jordan not only gives it everything he has in each training session, but he follows a prescribed training plan on his own as well as a strict mass gaining nutrition plan as recommended by Brad. This motivation, commitment to and trust in the plan created for him, has helped Jordan reach his ultimate goal this month. Almost one year ago, Jordan came to Brad at 149 pounds, looking to gain 30 pounds of lean muscle mass. This month he reached his goal, weighing in at 181.8 pounds. Gaining mass while maintaining a lean physique takes rigorous adherence to a weight lifting and nutrition plan, but most importantly it takes trust and patience in the plan your trainer has prepared for you. Thank you Jordan for being an example to Brad Kolowich Jr Personal Training Studio of what you can achieve if you set your mind to it and work at it daily. Your determination, motivation, and success is an inspiration to us all.  Keep up the hard work and we look forward to seeing you continue to set and reach new goals!

 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!