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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.

To many, eating clean means eating boring. Or too much time and preparation to be able to fit into our busy schedules. Well, this recipe is comparable to a favorite Chinese dish, Sweet and Spicy Chicken. The traditional recipe is loaded with sugar, fat and sodium. This healthy alternative is will not only satisfy your cravings for those classic Chinese takeout dishes, but it is also quick and easy to prepare. Brad and I prepared, cooked and ate this dish in less than 30 minutes yesterday! Try it out this weekend instead of ordering in!

Clean Chinese

Makes 2 servings
8-12 oz. of chicken breast
1 clove garlic
1 tsp red pepper flakes
1 red bell pepper
1 cup mushrooms
12 Asparagus Spears
1 Tablespoon of low-sugar ketchup
1 Tablespoon spicy brown mustard
1 Tablespoon of Sugar Free Orange Jelly
Sesame Seeds for topping

1. Cut the Chicken into bite sized pieces and season with garlic and red pepper.
2. Set a skillet on medium-high heat and spray with a bit of cooking oil. Add chicken and cook for about 6 to 8 minutes.
3. Slice red bell pepper and set aside. In a separate small bowl mix ketchup, mustard and jam. Once chicken is cooked, add the mushrooms, bell pepper, asparagus and sauce. Lower heat and continue to cook for 5 minutes. Sprinkle sesame seeds on top and serve!

You can eat this over brown rice or quinoa to add some healthy, low glycemic carbohydrate (great post workout option). I however ate mine over spinach! Delish and easy!

His and Her's Lunch

Mandy
Personal Trainer, Studio Manager

Introducing, Your Best Cardio Friend

Have you ever had a difficult time getting motivated to get out of the house to begin that workout or outdoor cardio? For us, there was a simple solution to this dilemma. Four and half years ago, Brad and I added a new member to our family. It was most definitely love at first sight, but little did we know how much exercise Rocky would require and that our days of procrastinating on cardio sessions would be brought to a demanding halt. When feeling a little less than energized, there is no better motivator to get our feet to hit the pavement than those “human-like” golden eyes and occasional nose bearing nudges to the groin pleading for some outdoor attention to get us up and moving.

The Department of Health and Human Services recommends that you should get at least 150 minutes of moderate aerobic activity each week. As a general guideline, aim for about 30 minutes of aerobic activity a day. With a dog, you can easily reach this goal by adding several 10 minute walks/jogs to your daily regimen.

If that didn’t convince you, here are five more reasons (according to Runner’s World) to get a new 4-legged running partner:

1 People don’t have tails that wag
On days you’re dragging, Sparky can remind you that running should be joyful. His relaxed stride and frisky vigor are contagious. Dogs even look like they’re smiling

2 It’s better than bonding over a bowl of kibble
You like to run. And dogs are natural runners. You might be surprised how much you get out of sharing this common interest. It’s even better if you both take a nap afterward.

3 They don’t worry about negative splits
Human partners can get caught up in how many calories they’ve burned and their GPSstats, but a dog will remind you that the best workouts are the ones where you run free.

4 They won’t accept your excuses
When that tail starts wagging, it’s hard to say no. One University of Missouri study showed that people who exercised with a dog were more likely to stick with it than those who go it alone or with a human partner.

5 A tired dog is a good dog
Get Fido sufficiently tired, and when you get home, he’s more apt to snooze at your feet than terrorize the postman—or chew up your new Nikes.

If your own dog is not a venture you’re ready to take on yet, Rocky has become a well received fixture at Brad Kolowich Jr. Personal Training Studio. He is continuing to help motivate Brad and his trainers clients through the toughest of workouts and would always love to join you on the pavement!

-Mandy
Personal Trainer, Studio Manager, Rocky’s Owner

Rocky

Rocky, Studio Security


The first week at Brad Kolowich Jr. Personal Training Studio is approaching the finish line with a smashing success! All trainers, Brad, Andy, Tisch and myself put in some long hours from the early morning to late night ensuring all clients had nothing less than a perfect experience at our new location. A lot of sweat, a few tears and even more pounds were shed throughout our opening week. In response the their first impressions of the hottest training studio, the response was unanimously, “THIS IS AWESOME!”. Clients at the Brad Kolowich Jr. Personal Training studio receive top-notch services including, complementary tea, coffee, lemon infused water, towel service, custom designed t-shirts by Chris Hellman of Hellman Design and even the occasional home made post workout protein treats (complements of me, and anyWhey treats). Check out some of our pictures from the first week of insane workouts!
-Mandy Malool
Certified Personal Trainer, Studio Manager

With Easter just around the corner, eggs are in abundance at the grocery store. Eggs are an excellent source of protein and they are packed full of essential vitamins A, E, B-12, and folate. Adding eggs to your daily nutrient intake will help you sculpt those sexy, lean muscles you want to show off in that bathing suit this summer. Try one of these easy egg recipes this week!

The Whey Egg-cellent Shake
½-1 scoop chocolate whey isolate protein powder
1/3 cup of pasteurized liquid egg whites
1 tbsp all natural nut butter
¼ cup of old fashion oats
1 tbsp unsweetened dark cocoa powder
4 oz unsweetened Almond Milk
Ice Cubes
Stevia, to taste

Blend all ingredients to desired consistency.

Egg-cellent Protein Crepes
4 egg whites
½-1 scoop of whey protein powder (vanilla is my favoirte)
1 cup of fresh berries (blueberries, strawberries, raspberries, etc.) OR 1 small banana
2 packs of Stevia
1 tbsp of cinnamon (or if you are a chocolate lover, cocoa powder)
1 tbsp all natural peanut or almond butter

1. Combine the protein, egg whites, stevia, and cinnamon (or cocoa) in mixing bowl and mix until smooth.
2. Pour the mixture in a non-stick pan. Cook for about two minutes.
3. Fill the crepe with nut butter and fruit.
4. Fold over the crepe to hold the nut butter and fruit inside. Cook for 1-2 more minutes.

Easy Egg Frittata
½ cup of broccoli
2 cups spinach
¼ cup of frozen onion and pepper mixture
½ cup of cottage cheese
4 egg whites
1/8 tsp cumin
1/8 tsp cayenne pepper
1 clove garlic
Salt and pepper to taste

1. Preheat broiler. In a large pan, sauté broccoli, onion and pepper mixture and fresh spinach (I use EVOO cooking spray for sautéing).
2. In a mixing bowl combine spices, eggs and cottage cheese.
3. Pour over veggies into an ovenproof skillet. Place under broiler until mixture is set and lightly brown (about 4 minutes).
4. Serve with sweet potato hash browns, oats or whole grain toast to get some added healthy carbs.

Mandy Malool
Certified Personal Trainer

Atlanta, this is no April Fool’s Joke…the doors to the hottest new personal training studio have opened. On Sunday, April 1st we welcomed Brad Kolowich Jr Fitness Studio into the West Midtown neighborhood, Berkely Park. Brad and his team of trainers hosted a private Grand Opening celebration on Sunday afternoon. Family, friends, clients, prospective clients and members of the community gathered to help support the expansion of Brad’s business and to get a sneak peak into the state of the art studio he personally worked to build. The turn out was unbelievable and the food, drinks and conversations shared were even better!

Brad’s 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.

For more information on Brad Kolowich Jr, his team of trainers, and his new facility please visit www.bradkolowichjr.com or stop in and take a peak at 704 Berkeley Ave. Suite C Atlanta, GA 30318.

Check back later this week for pictures from the first week of energy packed workouts!

Mandy Malool

Certified Personal Trainer, Studio Manager