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LIVE LIFE FIT

CLIENT OF THE MONTH

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Paige Crawford

September 2016

Cincinnati native Paige Crawford, 26, moved with her fiancé (soon to be husband) to Atlanta in July 2015.  Prior to moving, Paige visited the studio and consulted with Mandy to get a solid nutrition plan and set long-term and short-term fitness goals with the end goal being wedding ready for her September 17th nuptials!  Paige has set weight loss, body composition and strength and endurance goals this past year.  She has lost more than 18 total inches (4 in the waist) and over 14 pounds while gaining lean muscle mass and drastically decreasing her body fat.  In addition to her weight loss, Paige set a goal to complete her first Peachtree Road Race and has a new time goal for an upcoming ½ marathon in December.  She is also the current studio record holder for the V-Max and 500m row.

Paige’s dedication to setting goals and bettering her health and fitness is unbelievably inspiring!  Thanks Paige for filling the studio with your warm smile, positive attitude, caring personality and drive to succeed!

Please join us in wishing Paige congrats on her success in and out of the gym and best wishes on her special day and upcoming marriage!

 

Happy September, everyone!

Continue believing in yourselves, working hard and being the best version of you!

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Trainer Spotlight: Mandy Malool

Mandy’s favorite exercise:  Deadlift

Why Mandy loves the deadlift:

  • Minimal equipment required
  • Works more muscles simultaneously than any other movement
  • Builds core stability
  • Helps increase cardiovascular fitness
  • Has real life application
  • The main muscle group focus is on the hamstrings, glutes and lower back. Who doesn’t want to ensure they are looking good from the back as well as the front?!?!

Pictured Below: Mandy performing the deadlift.

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Live Life Fit

Client of the Month

Nicole Hogan 

atlanta personal training

Atlanta personal training

January/February 2014

 We have a first ever three month streak for Client of the Month at Brad Kolowich Jr’s personal training studio.  Nicole Hogan, 28, a full-time nurse at Children’s Healthcare of Atlanta and an O.R. Nurse at Atlanta Plastic Surgery Specialist has been working non-stop in pursuit of competing in her first ever NPC Bikini Competition.  Through the holiday’s, Valentines, snow storms (and being stranded at the hospital), her birthday, illness and other special events, Nicole has let nothing be an excuse for reaching her goals she has set in place.  Nicole stays consistent with her workouts in the studio and on her own.  Since the start of the year, she has learned to take her nutrition to another level—prepping meals, counting her macronutrients more diligently, weighing and measuring everything to meet her ideal macronutrient make-up, and she even completed a trial run through of the dietary process to get stage ready!  This vigorous two week process involves sodium loading, then sodium depleting, water loading and then water depleting, and finally carb depleting and carb loading—and Nicole tackled it flawlessly!  A year after beginning her fitness journey, Nicole is in the best shape of her adult life.  In the picture above she has photographed her abs in March 2013 and again in February 2014.  She is a true testament to Richard G. Scott’s quote about consistency, “We become what we want to be by consistently being what we want to become each day.”  Nicole will be competing March 21-22 in Pensacola, FL in the Panhandle Showdown Championships National Qualifier in hopes of receiving her national qualification to compete in other future National NPC Bikini events.  We wish you the best of luck Nicole!

Client of the Month:  Madeleine Conti

Brad Kolowich Jr Personal Training Studio

October 2013

     This time of year it is easy to let busy schedules, the cooler weather, sporting events, work commitments and ailing bodies get in the way of their training schedules. The client of the month for October however lets nothing get in the way of making her training a priority. Madeleine Conti, 22, is a Percussion Instructor at Woodward Academy. She also occupies her time as an entrepreneur running her own business of teaching private in-home music lessons. She makes the commute to Brad Kolowich Jr Personal Training Studio from Peachtree City and she is preparing for her first NPC Bikini Competition. Though Madeleine only trains with Brad once a week, she gets her daily workouts in on her own and follows a strict diet (prescribed by Brad) catered to helping her reach her specific goals. In September, Madeleine had what could have been a devastating injury, but she was determined to continue to push toward reaching her goals. While rushing into work one morning Madi clumsily made “friends” with a nasty curb. She was diagnosed at Urgent care with swelling of soft tissue in her ankle OR a severely sprained ankle. Most would take some time to let healing occur; however, Madeleine instead texted Brad from the ER with a message informing him of her injury and stating “We may need to shift my focus in my workout from legs tomorrow, but I will see you in the morning.” This is just a little glimpse into the motivation, determination and dedication Madi brings to reaching her fitness goals. Madeleline is the current female record holder in push-ups and dips and holds the overall sit-up and plank record with a 13:32 minute plank! Madi brings a positive attitude and smile to every workout! We thank you Madi for being a inspiration to us and the Brad Kolowich Jr Fitness studio! Congratulations and continue to reach for the stars!

-Mandy

Atlanta Personal Trainer, Andy Keller, Helps Client Drop 5% Body Fat

atlanta personal training using carb cycling for fat loss and muscle growth

Dale, 48, began working with nationally certified personal trainer Andy in January of 2012. He currently maintains a strict training schedule at Brad Kolowich Jr Atlanta personal training studio getting workouts in with Andy 5 days a week while staying dedicated to his cardio sessions post-workout and on his off days. Since beginning personal training with Andy, Dale has lost a total of 5% body fat, and with a focus of building muscle mass put on 3 inches in his chest, and 2 inches in his arms and legs. In October, Dale, with Andy’s great coaching, decided to take on the ultimate challenge of carb cycling to help reach his fitness goals.

Carb cycling is a strategy in which you (as the term insinuates) vary the amounts of carbohydrates you intake on a day to day basis, which doesn’t allow the body to find homeostasis. This strategy can be used to obtain various results such as for muscle gain or rapid fat loss. Reducing calories and carbohydrates can cause the dieter to experience low energy, decrease in metabolic rate, thyroid hormone output, and reproductive hormone output and more. In other words, following a low carb, low calorie diet for too long means the fat loss will reach a plateau. So, you can trick the body by giving it higher calorie, higher carbohydrate intakes frequently enough so that is won’t ever get too close to starvation mode, but infrequently enough so that fat loss (and muscle growth) can continue on. This is the strategy Andy used to coach Dale to lose 2 ½ inches in his waist in one month. While loosing inches in his waist, Dale also lost overall body weight and gained muscle mass and overall strength. Dale is proof that with dedication to your workouts in and out of training sessions, trusting and abiding by the strategies your trainer is helping you too implement, and by being consistent with a nutritional and training program you can quickly reach fitness goals you never imagined possible. Congrats Dale AND Andy!

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…..”

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

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

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