FITTER FASTER in TIME Magazine | Atlanta Personal Trainer

Make sure to check out FITTER FASTER in Time Magazine’s Special Edition, “The Science of Exercise”

On news stand until July!

Best,

Caroline Kolowich

 

Book Review: Fitter Faster | Atlanta Personal Trainer

 

Brad in Georgia State Homes Article | Atlanta Personal Trainer

Make sure to check out this amazing article, “Atlanta Personal Trainer and Lifelong Fitness Enthusiast Focuses on Individual Improvement,” by Kelly Church featuring Brad!

To view the article, click on the picture below:

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Congrats, Brad!  Your dedication, hard work and passion for health, fitness and helping others continues to be such an inspiration to us all.  Not only are you all of the above, but you are also one of the most genuine and positive individuals I have ever met.  Thanks for being you!

& to our wonderful clients, thank YOU for being you.  Our team is so happy and lucky to have you all!

I hope you all have a wonderful weekend!

Caroline Kolowich

October 2016 Client of the Month | Atlanta Personal Trainer

LIVE LIFE FIT

CLIENT OF THE MONTH

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Christy Fennessy

October 2016

Congratulations to our Client of the Month, Christy Fennessy! Christy came to our studio as an avid athlete and fitness instructor; however, she wanted to improve her strength and reach new levels. Therefore, Christy began to work with Adam Gil, and with his help, she was able to get stronger and fitter.

Christy recently completed a five-hour endurance event called the GO RUCK Light. That wasn’t enough, though, so she followed in Adam’s footsteps and did a GO RUCK Tough. GO RUCK Tough lasted 11 hours and consisted of 2,090 stairs, 17 miles, no sleep, carrying weight in her backpack and other weights along with her team. “The stairs were definitely the hardest part, but I felt ready, thanks to Adam’s brutal workouts,” Christy says.

Great job, Christy – we are proud of your hard work and dedication!

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.

Atlanta Personal Training | Anniversary

This week marked two years since opening the doors to the Brad Kolowich Jr Personal Training Studio!  Since the grand opening in 2012, the luxury private personal training studio has added two trainers, expanded the workout space, added multiple pieces of new equipment and continues to add special touches that rank it among the top fitness studio’s in Atlanta. The picture below features the six trainers who currently train in Brad Kolowich Jr’s Fitness Studio.

(Jonathan, Madeleine, Mandy, Brad, Tisch, Andy and Rocky a.k.a. the “Ruffer-ree”)

top personal trainers in atlanta

 

In celebration of the second birthday of Brad’s fitness studio, we sent our clients off with a HEALTHY post-workout protein cake ball!  Below is my secret recipe for an easy and healthy post-workout treat.

personal trainer in atlanta

1/3 cup chocolate whey protein

1/4 cup dry milk

1 tbsp honey

2 tbsp peanut butter

sugar free chocolate (or dark chocolate)

(water as needed)

Mix all ingredients together and add water slowly, until it forms a cookie dough consistency.  Scoop dough out using a tablespoon.  Form balls and place on wax paper sprayed with olive oil cooking spray.  Freeze for 30+ minutes.  Eat as is for a healthy, high-protein, low carb snack OR dip coat in melted chocolate for a post-workout treat.

-Mandy

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

 

 

 

 

 

 

Clif Bar Sponsorship | Atlanta Personal Trainers

Brad Kolowich Jr and His Personal Trainers Recieve Sponsorship from Clif Bar!

top Atlanta personal trainer Brad Kolowich JrCLIF Builder's Chocolate Peanut Butter Protein Bar Close

At Brad Kolowich Jr Personal Training Studio, it is our mission to help inspire, support, educate and motivate our clients to reach their fitness and health goals. Due to his incredible talent and commitment to this mission, Brad Kolowich Jr has been one of 50 nation wide fitness experts picked to be a sponsor/influencer for Clif Bar. This summer, Brad, his team of personal trainers and his clientele will be receiving samples of Clif Builder’s Protein Bars and branded gear to share with friends, family and colleagues. Congrats Brad on your recognition as an influential person in the health and fitness industry and we all look forward to “feasting” off of your success!

Like Brad Kolowich Jr Fitness on Facebook and follow us on Instagram and Twitter to enter free Clif Bar give-a-ways!

-Mandy

 

Atlanta Personal Trainers Recognize Client Achievement


Client of the Month

top personal trainers in Atlanta Brad Kolowich Jr

Each month, Brad Kolowich Jr’s team of personal trainers get together to evaluate and measure their clients progress towards their current goals.  Due to the wonderfully hardworking and kind clientele we have at Brad Kolowich Jr personal training studio it is never an easy task at hand to pick just one person who has shined.  However, as owner Brad says, “This is not Kindergarten.”  The client who has earned the status as client of the month has truly outworked, out-shined others and gone over and beyond to meet his/her goals.  The client who is picked to represent our studio as client of the month is someone who has not missed workouts, maintained a positive attitude, trusted and followed his/her trainers dietary and exercise advice and stayed dedicated in and out of the gym.  The client of the month is featured in our monthly studio newsletter, Live Life Fit, posted on our wall of fit people, and given a complementary protein shake.

February 2013 Client of the Month:  Cara Roxland

top personal trainers in atlanta Brad Kolowich Jr

 

This month Cara Roxland is our stellar client for February 2013! Cara Roxland, 30, lives in Brookhaven with her new hubby and two young kittens. Cara and her husband, John, got married in November 2012. In preparation of her February 2013 Hawaiian honeymoon, Cara came to our studio in hopes of reaching her beach body ready physique. Cara began working with Mandy in December and in just four short weeks (the holiday’s included) she lost ¼ + inches a week in her waist, hips, chest, and thighs. This brought to a total loss of more than an inch in these areas over a months time. Cara has followed a strict workout regimen, getting in 4 1-hour sessions a week in December and 3 1-hour sessions a week in January and she has attended Ab-Class in addition to this schedule. As her countdown to her honeymoon rapidly approaches, Cara will resume to 4 sessions a week in February. In addition to her regular training session in and out of the studio, Cara has consistently followed my dietary advice and has done the preparation necessary to maintain a low-carb diet. Cara comes to each session ready to put in the work and make dietary tweaks necessary to reach her goals. Just this week she dropped her carbs more and has begun to loose even more inches. Thank you Cara for your hard work, trust and commitment to reaching your goals, bettering your health and we wish you HAPPY HONEYMOONING!

Atlanta Personal Trainers Educate Clients on Pre and Post-Workout Nutrition

The Importance of Pre and Post Workout Nutrition

Personal training in Atlanta post workout nutrition ideas

Athletes must plan and time their meals and snack very carefully to reach their performance goals. But what about those of us who just participate in 30-60 minutes of exercise most days of the week?Maybe to your surprise, you too have to be careful about what you eat before and after workouts. At the best personal training studio in Atlanta, Brad Kolowich Jr Fitness, we encourage each of our clients to put these nutritional guidelines into place.

Usually, if you are eating a healthy diet and getting enough calories to support your activity level, you can rely on your own intuition, appetite, energy levels and experience to tell you what and when to eat before exercise. For optimal energy levels and metabolism it is recommended that your eat every 3-4 hours. Make sure your workout falls into that time window. Never come into a workout with Brad, Andy, or myself (Mandy) hungry or not only will you be counter productive in the results you are trying to achieve but you definitely won’t have the energy required to sustain the workout. The body works to build muscle (and recover) 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can.

After a tough gym session, post-workout snacks are an important way to restore energy and rebuild muscle too. Downed within 30 minutes after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Refraining from eating a post workout meal OR indulging in high calorie/low nutrient foods can too be counter productive in seeing the results you are aiming for by exercising. After working out you need a protein and carbohydrate rich meal. Exercising depletes your body of stored muscle glycogen (carbohydrates), so post workout is the time to replenish this depleted muscle fuel. If you have a favorite high-carb food this is a good time to have them. Your body can digest refined carbs faster during your “refueling window”. However, don’t force yourself to indulge if you generally don’t eat processed foods.

Pictured above is one of our house specialty shakes, the Protein Frappaccino. In order to help our clients get that super important protein rich meal after their workout, we offer a variety of post-workout options for them. At Brad Kolowich Jr Fitness, we have weekly in-house protein shake specials. These shake specials change frequently, are generally inspired from the season or various special events occurring in the lives of our staff or clients, and ALWAYS deliciously packed with all the vital post-workout nutrients you need. For our “on the go” clients we also carry pre-packaged protein shakes, sports recovery drinks, in-house protein bars (frozen and great post-workout snack), and a variety of other beverages.

Brad Kolowich Jr and his staff of certified personal trainers provide their clients with the education, motivation and inspiration through training and nutritional advice to help their clients reach their full potential!

~Mandy Malool
ISSA-CFT, SFN