March 2017 Newsletter | Atlanta Personal Trainer

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The KOLOFIT Super Challenge | Atlanta Personal Trainer

THE KOLOFIT SUPER CHALLENGE

It’s getting closer to the big day!  Saturday, November 19th we will have our first KOLOFIT Super Challenge, hosted by Adam Gil!

Limited Space – Sign Up at info@bradkolowichjr.com

3 Prizes will be given out to 3 lucky, hard-working individuals!
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Want to see how hard you can push yourself — and have fun doing it? Join us for our Co-Ed Super Challenge! Led by Adam Gil, one of Atlanta’s top fitness instructors, this intense 1.5-hour workout will challenge you mentally as well as physically.

Be prepared to sweat, get dirty, handle kettle bells, lift dumb bells, carry sandbags, push sleds, flip tires, go for a little ruck, and make a bunch of new friends while throwing up…ahh, I mean throwing down! … to some of the best music around (Adam, as it turns out, is also a very popular DJ, so the playlist is sure to be on point.)

All you need to bring is your H20, comfortable clothing you can sweat and get messy in, workout gloves if you’re afraid of a little dirt, your A-game and a positive, no-quit attitude, and you’re good to go!

Though this workout might bring you close to your breaking point, or past it, you’re sure to leave with a big ol’ smile and a “wow, I just kicked some butt” glow. See you there!

COST: 

$40 per class

DATE: 

Saturday, November 19th

Saturday, December 10th

TIME:

9AM – 10:30AM

Sign up today at info@bradkolowichjr.com

The KoloFit Super Challenge | Atlanta Personal Trainer

THE KOLOFIT SUPER CHALLENGE

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Want to see how hard you can push yourself — and have fun doing it? Join us for our Co-Ed Super Challenge! Led by Adam Gil, one of Atlanta’s top fitness instructors, this intense 1.5-hour workout will challenge you mentally as well as physically.

Be prepared to sweat, get dirty, handle kettle bells, lift dumb bells, carry sandbags, push sleds, flip tires, go for a little ruck, and make a bunch of new friends while throwing up…ahh, I mean throwing down! … to some of the best music around (Adam, as it turns out, is also a very popular DJ, so the playlist is sure to be on point.)
 
All you need to bring is your H20, comfortable clothing you can sweat and get messy in, workout gloves if you’re afraid of a little dirt, your A-game and a positive, no-quit attitude, and you’re good to go!
 
Though this workout might bring you close to your breaking point, or past it, you’re sure to leave with a big ol’ smile and a “wow, I just kicked some butt” glow. See you there!

COST:

$40 per class

DATE:

Saturday, November 19th

Saturday, December 10th

TIME: 

9AM-10:30AM

 

Contact us at:

info@bradkolowichjr.com 

To sign-up! 

Health Benefits of Eating Avocado | Atlanta Personal Trainer

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The craze for avocados has increased over the past few years. Not only are people discovering more and more recipes, but they are also discovering health remedies with avocados. Avocados can be used for numerous things, and almost never fail to make a snack or meal more tasty. Who doesn’t love guacamole, avocado and eggs or avocado toast? People even enjoy eating avocados by themselves these days!

Avocados surely are a delicious superfood, full of good fats and vitamins; so, why not dig down a little deeper into what exactly is so healthy and great about avocados?

Below are some fun facts about avocados (adapted from: www.popsugar.com):

 

  1. They’re high in “good fat.” Avocados are packed with monounsaturated fats, which fight heart disease and can reduce potentially harmful cholesterol.
  2. Antioxidants are abundant in avocado. Avocados are full of antioxidants, which are believed to protect cells from damage caused by free radicals.
  3. Avocados are chock-full of vitamins. Amounts of the vitamins in avocado can vary, but the fruit is full of important vitamins K, C, B5, B6, and E.
  4. They’ve got protein! Unlike many other fruits, an avocado actually contains protein. The amount of protein depends on the size of the fruit, but about 100 grams of avocado contains 2 grams of protein.
  5. You don’t have to eat avocado to reap benefits. OK, eating avocados is really good for you, but it’s also a great addition to your beauty routine.
  6. You can substitute avocado in place of more fattening oils or butter. The California Avocado Association details how avocado can be a healthier alternative to regular baking ingredients.
  7. It might be a nutrient booster. The growers’ group also suggests that avocado consumption could help the body absorb other nutrients from food; one study seems to support this idea.
  8. They’re good for pregnant women. Avocados contain folate, which is essential for growing babies.
  9. And don’t forget about the potassium. Avocados, like bananas, contain potassium, which is an important mineral to consume for a number of bodily functions and processes.

Image source: @carolkolofit

Adapted from: http://www.popsugar.com/latina/Health-Benefits-Eating-Avocado-40918105

August 2016 Newsletter | Atlanta Personal Trainer

Happy August, Everyone!

We are excited to be bringing monthly newsletters back into the mix here at the studio. Through our monthly newsletters we will be sharing exciting events and news occurring at the studio as well as in our clients’ lives. If you are a client and have something big coming up in future months please keep us posted and we are happy to share in our studio newsletter!

We hope you all have an awesome August and continue to work hard to reach your goals and live the life you have always wanted to live. YOU can do whatever you set your mind to and YOU deserve to be happy; never forget that.

“In order to succeed we must first believe that we can.”

august newsletter

Best,

Caroline Kolowich

10 Health Tips For Surviving the Holidays

Health tips for Holiday Survival Brad Kolowich Jr Personal Training

Thanksgiving is right around the corner, marking the beginning of a 5-week holiday celebration that often spells doom for your health and fitness plan. Along with those celebrations will come headlines and broadcast news stories highlighting the holiday weight gain that thousands of people experience every year.

Ignore them.

Don’t think about weight gain this holiday season – think about celebrating with friends at family while simultaneously enjoying the sensation of living in a body that’s healthy.

Below are 10 tips you can use to change how you think this time of year. The result will make it easier for you to make the right choices – even when a lot of people around you aren’t.

1. It’s not about the actual holidays.

What you do on Thanksgiving Day or Christmas Day isn’t your major concern. It’s all the other days in between that will determine if your holidays are healthful. You may encounter holiday treats at random at work or at home from a kind neighbor bringing you a home-baked gift. These situations are more frequent than a binge on a holiday. Overeating on Thanksgiving Day isn’t going to get you out of shape. Just like doing things right one day isn’t going to get you in shape. It’s all the little things on a daily basis that determine if you are moving toward fitness or away from it.

2. List your top 2-3 favorite treats during the holidays and commit to having only those.

We’ve all got our favorites. List them, and stick to them so you can enjoy your favorites without consuming any “accidental” junk food you weren’t planning on.

3. Let go of perfect.

We don’t expect it in other areas of life – school, work or in with our family members. So why do we expect “perfect” when we think about our fitness routines? You may miss a workout. In fact, everyone will at some point. It’s not the end of the world. Really. Just make sure you get the next one done.

4. Forget your workout routine; just challenge yourself.

You may not have time for your full routine, so don’t do it! Exert yourself for 10 minutes if that’s all you have. Your body responds to the challenge of exercise, not to the amount of time you spend doing it.

5. Focus on the positive (what you can do), not the negative (what you can’t).

Every year I hear an endless parade of, “I’ve just been so busy with the holidays and family visits, that I couldn’t workout.” This year, focus on what you can do instead of what you can’t. Look for solutions instead of repeatedly dwelling on the problems and obstacles.

6. Ask yourself, “Do I really have to _________ ?”

There is likely something that you tell yourself you “have to” do that you don’t. Maybe it’s sending out holiday cards to everyone in your address book. Or maybe it’s hosting the family at your house (again!) just like you do every year. You have more choices than you think.

7. Pick your top 5 favorite exercises

Write down your 5 favorite exercises – I’m sure squats will be on everyone’s list this year – and when you need a blast of movement, do all of them for 30 seconds each. It will be easier if they are bodyweight exercises, but you can use anything as long as they are your favorites.

8. Explore fun ways to get the family moving.

Family gatherings usually involve too much food and too much sitting around. Get everyone outside any way you can. Reinvent old traditions in movement-based ways. Instead of sitting around talking about what you’re thankful for, have everyone share that while they’re out on a walk together. Whoever is talking has to walk backward and face the group while they share. Be creative. Too cold? Bundle up – once you’re out and moving, you’ll warm up.

9. Keep sugar off of your vegetables.

I used to hate sweet potatoes. A few years ago, I realized this was due in large part to when I was growing up they were always served with brown sugar and marshmallows. Awful. Let there be no glazing of carrots this year. Sugar has no place on vegetables. There will be enough sugar in your favorite dessert. Glazing is for doughnuts. This year, find ways to make side dishes that are both delicious and nutritious.

10. Remember that the holidays come at the same time every year

Your favorite holiday comes on the same day each year (for the most part). Those annual celebrations won’t catch you by surprise, so there’s no reason why you can’t plan for them. Unknown interruptions to your fitness program like car trouble or sick children can’t always be avoided, but when celebrations come every year there’s no excuse. Use your smarts and creativity combined with some of the tips above to come up with a plan for celebrating that will allow you to enjoy the festivities without wrecking your fitness plan in the process. Keep at it and you’ll get a little better each year!

By Jonathan Ross

http://www.acefitness.org/acefit/healthy-living-article/60/2951/10-health-tips-for-surviving-the-holidays/

Cooking with Coconut Oil | Atlanta Personal Training

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Heat, along with light and oxygen, can destroy the beneficial fats in some oils. Polyunsaturated fats are the most fragile and are not recommended for cooking. Coconut oil, being mainly a saturated fat, is able to withstand higher temperatures than other oils, making it one of the best oils for cooking. It also gives a delicious taste and superb texture to foods. (http://healthyeating.sfgate.com)

At Fit Chow Atlanta, coconut oil is the only oil being used during any cooking that requires high heat.  To try Fit Chow, visit our website at www.FitChowAtlanta.com.

What to Eat This Spring

Enjoy This Seasons Finest Foods

In the US, we enjoy practically unlimited access to any food any time of the year. Although it’s nice to have watermelon in February and asparagus in August, many people don’t even know that foods have a season, let alone what foods are in season at any given time of year.

But in the food world, local is the new exotic. Farmer’s markets are popping up in every neighborhood as consumers are realizing the benefits of eating food that was grown within miles of their mouths. Local food boasts a host of benefits, including better flavor, higher nutritional value, and less environmental burden. It’s healthier for you because you get the higher nutrient levels from just-picked produce. It’s healthier for the environment because local food uses less fossil fuel for transport. It tastes better because it really is fresh (not shipped-from-across-the-country-yet-still-bearing-a-label-that-says-fresh). And it’s also interesting, as each season brings a new crop of foods that you haven’t had for an entire year. Before you’ve had a chance to tire of its bounty, the season changes to bring new, flavorful foods.

If you want to eat healthy, home-cooked meals without all the fuss, try a seasonal pantry makeover! To do it, stock up on locally-grown foods—a fun trip to your local farmer’s market will yield the majority of the ingredients you need—and simply create meals based on what’s in season in your region.

Availability will vary from region to region, but here’s a list of foods that make spring their season, along with tips on how to incorporate the new-to-you ingredients into your meals.

Atlanta Personal trainer - What to Eat This Spring

 

Artichokes. A perfect springtime appetizer, serve artichokes that have been boiled until tender (about an hour) with homemade garlic butter for dipping. Or add cooked artichokes to pasta sauce, pizza or salads.

Asparagus. Although you can pick up asparagus at the supermarket any time of the year, it never tastes as good as freshly-harvested springtime asparagus. Grill, steam, or braise, and sprinkle with some kosher salt for a simple side-dish.

Carrots. Pair them with peanut butter for a quick and healthy midday snack, or make a side dish like glazed carrots for a gourmet dinner.

Collards. Abundant spring through fall, this dark leafy green is the main ingredient in famous southern greens recipes. Collards are also a rich source of calcium.

Fennel. Fennel slightly resembles celery, with a bulbous base, which is the part that you eat. Chop into small spears and sauté in olive oil and minced garlic until tender, then sprinkle with minced fresh parsley and cook a minute more.

Morels. These wild mushrooms are so treasured, there’s even a website dedicated to morel “hunting,” complete with message boards and photos of people’s finds. Morels are delicious sautéed or roasted, and boast a nutty, meaty flavor and a rich and creamy texture.

Mustard Greens. High in antioxidants and vitamins K and A, these dark leafy greens are as nutritious as they are flavorful. The raw leaves can be added to salads or steamed or boiled until tender.

New Potatoes. Although they can be mashed, these springtime babies are best roasted or boiled and topped with a pat of butter and some kosher salt to accentuate their fresh flavor.

Rhubarb. Most famous for its part in rhubarb pie, this perennial vegetable can be cooked and pureed to make a sweet sauce, or even used to make oatmeal-rhubarb bars. Just make sure you don’t eat the leaves, which are toxic.

Spinach. Mix with baby lettuce for an exceptional salad, or sauté with garlic to make a delicious side dish.

Spring Fruits
Fruit is always easy. It is ready to eat, and tastes great. But if you’re looking for some new ways to incorporate fruit into your menu besides the “grab and bite” technique, try fruit smoothies, fruit cobblers and fruit-topped pancakes and French toast.

  • Apricots. These delectable and delicate fruits are delicious fresh, cooked into a sauce, or grilled. Get them while you can, because they don’t last long!
  • Strawberries. Strawberry shortcake, strawberry smoothies, strawberries al a mode…the possibilities are endless.
  • Avocado. Avocadoes are an excellent source of healthy unsaturated fats, but many people don’t know what to do with them outside of whipping up some guacamole. Try them sliced on a sandwich, or cubed into salads. Just remember that they don’t keep well, so try to use them immediately.

Spring Seasonings
If you’ve done a little cooking, you probably know that the seasonings can make the meal. Here are some seasonal seasonings for your spring suppers.

  • Chives
  • Cilantro
  • Dill
  • Mint
  • Oregano
  • Parsley
  • Sage
  • Rosemary
  • Watercress

If your pantry isn’t stocked with the season’s tastiest and most nutritious staples, then get yourself to your local farmer’s market and add flavor to your meals with the best spring seasonings. To find a farmer’s market near you, visit www.localharvest.org, and enjoy the bounty of spring!

 

Resourced From: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1049

Quick, Easy and Healthy Recipe | Baked Pepper Jack and Spinach Stuffed Chicken

Baked Pepper Jack and Spinach Stuffed Chicken

Healthy Recipes Atlanta Personal Trainer

 

This recipe is simple, quick to prepare yet very delicious.  As busy personal trainers and  business owners, we often don’t get home until after 8:00–thus making it challenging to prepare, cook, and eat a healthy meal and still get into bed at a reasonable hour.  We often equate eating healthy with eating boring repetitive meals. However, dedicating your life to fitness and bettering your health doesn’t mean you have to eat plain chicken and broccoli at every meal.  This is just one easy way to spice your chicken up!

Ingredients:

Chicken

2 lbs of chicken (4 large chicken breasts–the leftovers can be used as lunch the next day)

Cajun Seasoning (I like Weber’s)

4 oz. Light Pepper Jack Cheese

1 bag Spinach OR 1 package of frozen spinach

Broccoli

1 bag of organic precut broccoli florets

1 Tbsp Olive Oil or Coconut Oil

Weber’s garlic and herb seasoning

*Serves about 4 people, or use the left-overs as your lunch for the next day (or dinner for 2 nights)!

 

Preheat the oven to 350 degrees.  Wash and trim any fat off of the chicken breasts.  Cut about 4-6 slices in the chicken breasts (make sure to not slice all the way through the breasts).  Sprinkle your desired amount of Cajun seasoning on each side of every chicken breast.  Place the chicken breast on a non-stick baking pan lined with foil. Wash your hands and set aside.

Heat a pan on low heat and spray with non-stick cooking spray.  Saute spinach until it is wilted.  Take off of heat and let cool.  While spinach is cooling, cut the cheese into small slices (each breast will get about 1 oz of cheese or 2-3 slices).  Add slices of cheese and sautéed spinach to the slits you cut previously in the chicken breast.

For roasted broccoli, line a baking sheet with foil.  Toss broccoli with 1 tbsp of olive oil or coconut oil and sprinkle with your desired amount of garlic and herb seasonings.  Spread out on baking sheet.

Bake both the broccoli and chicken at 350 degrees for about 30 minutes or until chicken is thoroughly cooked.

Enjoy!

From our kitchen to yours!

Mandy

 

 

 

 

 

 

Personal Trainer Atlanta | Client of the Month

Live Life Fit

Client of the Month

Nicole Hogan

Atlanta Personal trainer

 December 2013

Nicole Hogan, 27, a Pediatric Nurse at Children’s Healthcare and operation room nurse for Atlanta Plastic Surgery Specialist, from Chamblee, Georgia joined Brad Kolowich Jr.’s AB Attack Class late last spring. From that class on, she was hooked and began training weekly with Atlanta personal trainer Jonathan Kolowich in order to prepare for her October 2013 wedding. Nicole is a very goal driven girl! She is motivated by setting personal goals with an end date in which she works to reach the goal. She reached her most lean physique for her wedding. After saying “I do”, she wanted to get another date on the calendar to keep her fitness pursuit propelling forward. In March of 2014, Nicole will compete in her first ever NPC bikini competition. Since beginning training, Nicole has not only transformed her physique by adding lean muscle and reducing her body fat, but she has also more than doubled her strength. She currently holds four records at the Brad Kolowich Jr Fitness Studio (her goal was to get on the board before January 2014 was over). Nicole holds the record for women in push-ups, dips, dead lifts, and the 95lbs squats. She is working to add her name to the pull-up record as well! Through the holidays AND working two jobs, Nicole didn’t skip a workout—even if that meant waking at 4:30 am OR getting to the gym at 8:00pm after a 13-hour shift at the hospital! Nothing makes us more excited and proud than to see a client truly committed to reaching his/her goals. Thanks Nicole for being a positive inspiration to us and many others through your dedication to bettering your health and fitness!