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!

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

I often hear my client’s say they are eating healthy clean snacks/meals and working out regularly yet continuing to feel a lack of energy and not seeing the results they desire. Many times, as we begin to unwind and examine their diet we begin to see the source of their complaints. Though they are making healthy (or healthier) choices than they previously were, their dietary choices for meals, snacks in particular, often lack important macro and micro nutrients that are vital in providing energy, muscular strength, and support the growth of lean mass growth and fat loss. According to Oxygen Magazine, choosing the best snack foods will stave off hunger, prevent fat gain and boost your training results.

A common go to snack for many is the always present, always reliable and easy to carry apple or banana. Portable and nutrient-packed, there’s no denying that a apples and bananas are healthy foods. But a single banana or apple may not provide the ideal mix of macronutrients to support your body-shaping goals and provide you with the energy you need to get through your day much less a tough workout.

With a few small changes you can easily upgrade a banana or apple to a super snack anytime of the day simply by dressing it up a bit:

high nutrient snacks

Making a mix of the best snack foods to reach your ideal body-shaping goals.

Morning: 1 cup of nonfat milk + 1/3 cup plain oatmeal + top with 1 small banana + 1/8 cup chopped nuts (walnuts, almonds or pecans)
Afternoon: 1 medium banana OR apple + 3/4 cup low-fat cottage cheese +1 cup water
Pre-workout: 1 medium apple + 1/4 cup strawberries + 1 scoop whey protein
Post-workout: 1 small banana + 1 slice whole-grain bread + 1 tbsp almond butter + 1 cup water
Bedtime: despite its low calorie and nutrient dense qualities, fruit is not the best option at bedtime. Forgo the fruit and instead opt for 1 scoop of casein protein OR 1 cup of plain low fat Greek yogurt + 1/8 cup nuts (almonds, walnuts or pistachios) + 1 cup water

Atlanta Personal Trainer and Specialist in Fitness Nutrition
Mandy Malool