Trainer Spotlight: Jonathan Kolowich
Jonathan’s favorite exercise: burpees
Why Jonathan loves burpees:
Pictured below: Jonathan performing the burpee.
LIVE LIFE FIT
CLIENT OF THE MONTH
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!
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.”
Best,
Caroline Kolowich
Join our very own Atlanta Personal Trainer, Brad Kolowich Jr on the Weather Channel for tips on how to exercise in this hot summer heat. (Click on the image below for a link to the video.)
For a link to the video, click on the image above.
LIVE LIFE FIT
CLIENT OF THE MONTH
Stephanie Aaron
June 2016
Stephanie has come such a long way in her time training at our studio. First thing you’ll notice about Stephanie is that she always walks in with a smile one her face and brings positive energy to each training session. Not only does she do a great job in the studio, but she also does a great job with her nutrition and workouts outside of the studio. Stephanie’s dedication to her workouts and nutrition has resulted in a total loss of 32 inches and her strength has gone through the roof! In a short four week period she increased her 1-rep max on bench, squat, deadlift, and push press by 10-35lbs. resulting in numbers of 110, 170, 150, and 75 respectively (who’s says ladies can’t lift heavy?!). She’s also been a great influence on her friends and getting them involved in exercise as well! Thank you for your motivation, encouragement and inspiration to others! Congratulations Stephanie on the progress thus far, keep it up!
CLIENT OF THE MONTH
Beth
April 2016
We are proud to introduce you to our April 2016 client of the month, Beth Wellesley! Beth, 33, has been on a path to success since the day she walked in for her first session over 3 years ago. When Beth first came to Brad Kolowich Jr Personal Training Studio she was preparing for her upcoming wedding. Since her June 2013 nuptials, Beth has continued to commit to two workouts a week AND (other than travel) she has yet to miss a single workout! Beth has sustained a healthy lean physique through regular strength training, walking, yoga and having a positive ‘can-do’ attitude!
Late last summer Beth announced she and her husband would be expecting their first child in May 2016. At 35 weeks pregnant, Beth has continued to work full time and sustain her regular training schedule. Though step-ups, push-ups and bench dips might not feel as easy as they did nine months ago, you won’t hear Beth complain but rather you’ll see her smiling through the task at hand. Her optimistic disposition and dedication to she and her growing baby’s health is nothing short of exceptionally inspiring! Thank you Beth for being a source of motivation and inspiration for us all! Congrats on your growing family and best wishes as you round the corner to the final weeks of your pregnancy!
5 Reasons Couples Should Work Toward Their Goals Together
Just a few months ago on New Year’s Day, we resolved to actually keep our resolutions…for real this time. We all do this. We start strong out the gate, but then willpower withers as we approach the late winter months and nearing of spring.
Why is this?
Is it because those ubiquitous and delicious Cadbury Eggs are just too tempting? Maybe.
But more likely it’s because we try to reach our goals alone, when really we should be recruiting our significant others to join us on our journey towards health and wellness!
Emotional support is vital for reaching your goals.
One of the keys to long-term behavior change is making your goals as attainable as possible, so having the support of your significant other is an important factor in successfully reaching those goals. It’s no surprise that couples who commit to changing together are oftentimes more successful than those who don’t work towards goals together.
Here are five reasons you and your partner should go for your goals together:
1. Partnership – By working together as a team to reach a common goal, your relationship is instantly strengthened. Stronger teamwork = stronger foundation.
2. Support – Committing to change of any kind includes both struggles and obstacles. Having a partner to help you face and overcome each challenge is a huge advantage.
3. Soundboard – As you embark on this journey together, you will continue to learn together. Sharing ideas and tips for what works and what doesn’t will help you stimulate each other’s minds.
4. Accountability – Having someone in your corner will hold you responsible for staying on track. They’ll also have your back, which is simply the best feeling there is.
5. Celebration – You know what’s better than celebrating your accomplishments? Both of you celebrating both of your accomplishments—together!
*There is no better person to coach you through this than one of Atlanta’s Top Personal Trainers at Brad Kolowich Jr. Personal Training! If you don’t have a significant other to join in your mission, find a colleague, relative or close friend to recruit and get started! Brad and his team of trainers will guide you on this journey and help you see the results you’ve been desiring.
Adapted from: http://www.acefitness.org/acefit/healthy-living-article/60/5291/5-reasons-couples-should-work-toward-their/
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
Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. This is the primary reason why at Fit Chow we use produce that has never been treated with pesticides. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals. Pesticides present real health risks, particularly to children and those with health concerns. The toxicity most commonly associated with pesticides in animal studies include disruptions in the normal functioning of the nervous and endocrine system, and increased risks of cancer (http://www.drweil.com).
You may be familiar with the term “Dirty Dozen”. This is a list of produce (fruits and vegetables) used to identify the produce with pesticide residue found in them. If you don’t want to eat bug and weed killers, when shopping on your own you most definitely want to purchase organic or pesticide free versions of the produce listed on the the Dirty Dozen. However, rest assure, at Fit Chow you will only be served organic and/or local pesticide free fruits and vegetables.
The Dirty Dozen
Environmental Working Group’s Dirty Dozen™ list of produce includes apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas and potatoes. Each of these foods contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items.
In particular:
Every sample of imported nectarines and 99 percent of apple samples tested positive for at least one pesticide residue.
The average potato had more pesticides by weight than any other food.
A single grape sample contained 15 pesticides. Single samples of celery, cherry tomatoes, imported snap peas and strawberries showed 13 different pesticides a piece.
The Clean Fifteen
Environmental Working Group’s Clean Fifteen for 2014 – the produce least likely to hold pesticide residues – are avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides. So when shopping, if cost and saving a some money is a concern for your family, you may choose to use the conventional versions of these produce items.
Notable findings:
Avocados were the cleanest: only 1 percent of avocado samples showed any detectable pesticides.
Some 89 percent of pineapples, 82 percent of kiwi, 80 percent of papayas, 88 percent of mango and 61 percent of cantaloupe had no residues.
No single fruit sample from the Clean Fifteen™ tested positive for more than 4 types of pesticides.
Detecting multiple pesticide residues is extremely rare on Clean Fifteen™ vegetables. Only 5.5 percent of Clean Fifteen samples had two or more pesticides.
Source:
http://www.ewg.org/foodnews/summary.php