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!


$40 per class


Saturday, November 19th

Saturday, December 10th




Contact us at: 

To sign-up! 




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!


By Dr. Mercola

While multiple companies manufacture and market “new and improved” FMCGs — fast- moving consumer goods — that we use every day, such as soap, toothpaste, deodorant and body lotion, one of the best and most natural products has been right under our noses, so to speak.

Coconut oil has a pleasant scent, and besides being very economical, it’s an amazingly versatile and therapeutic substance. Since the mid-1990s, roughly, coconut oil for a number of applications, such as cleansing, deodorizing and healing, has been growing on the larger population.

Questions like “Where does coconut oil actually come from?” and “What does it smell like?” are apropos. Coconut oil, like butter, is a solid substance, melting to a liquid form when it reaches about 76 degrees.

Insoluble at room temperature, it takes on a creamy consistency when blended with water using a whisk. If not treated to processes such as bleaching, refining or deodorizing, coconut oil exudes the mild fragrance you would expect — like coconut.

2 Kinds of Coconut Oil — Commercial Grade and Virgin

The relatively recent interest in the many uses of coconut oil also elicits questions regarding its production. There are two basic types: Commercial-grade and virgin coconut oil.

Commercial grade coconut oil — This product is made from copra, which is the dried meat of the coconut. It’s usually smoke-, sun- or kiln-dried or a combination of the three. But when standard copra is used to make coconut oil, it’s not sterile and therefore unsuitable for human consumption.

It’s “purified” or refined through a process known as RBD — refined, bleached and deodorized. According to

“High heat is used to deodorize the oil, and the oil is typically filtered through (bleaching) clays to remove impurities. Sodium hydroxide is generally used to remove free fatty acids and prolong shelf life. 

This is the most common way to mass-produce coconut oil. The older way of producing refined coconut oil was through physical/mechanical refining. More modern methods also use chemical solvents to extract all the oil from the copra for higher yields.”

Virgin coconut oil — In comparison, like olive oil, coconut oil is best when “first-pressed” and “virgin.” Like pressing a teabag that’s been steeping in boiled water a few minutes, the first water released will contain the most actual extracts.

The second time it’s pressed, as in the teabag analogy, the result isn’t as concentrated. continues:

“Virgin Coconut Oil can only be achieved by using fresh coconut meat or what is called non-copra. Chemicals and high heating are not used in further refining, since the natural, pure coconut oil is very stable with a shelf life of several years. 

There are currently two main processes of manufacturing Virgin Coconut Oil:

    • Quick drying of fresh coconut meat which is then used to press out the oil. Using this method, minimal heat is used to quick dry the coconut meat, and the oil is then pressed out via mechanical means.
    • Wet-milling. With this method, the oil is extracted from fresh coconut meat without drying first. ‘Coconut milk’ is expressed first by pressing. 

The oil is then further separated from the water. Methods which can be used to separate the oil from the water include boiling, fermentation, refrigeration, enzymes and mechanical centrifuge.”

Why Keep Coconut Oil in the Bathroom?

Raw, organic coconut oil, besides being good enough to eat (which we’ll discuss in a minute) has a plethora of benefits apart from actual ingestion. Here’s a list of 15 benefits of coconut oil, in no particular order:

1. Smooth shave — If you’ve been plagued by red, irritated and razor-burned skin after shaving, coconut oil is both soothing and antibacterial.

2. Rash recovery — Other rash problems from diaper rash to mild allergic reactions can be remedied using coconut oil. Propylene glycol is one chemical found in commercial moisturizers that can cause skin irritation and dermatitis.

3. Lip balm — Use coconut oil to moisturize, nourish and hydrate chapped lips without inadvertently eating endocrine disruptors.

A study on the metal content in lip balm revealed lead, aluminum, cadmium, chromium and manganese in high concentrations, some associated with reproductive, developmental or other adverse health effects.2

4. Facial cleanser — Effective as a face wash, mixing equal parts coconut oil and castor oil is known as oil cleansing. Massage it into your skin and remove gently with a warm washcloth.

Ninety percent of the body washes and cleansers you buy contain harmful chemicals such as sodium lauryl sulfate or sodium laureth sulfate, which, in combination with other chemicals, can form cancer-causing nitrosamines.3Coconut oil can even improve acne.

5. Makeup remover — Not only can you cleanse your face, you can remove use it as a natural makeup remover — even stubborn mascara and eyeliner.

6. Night cream — While you may not want to use coconut oil under makeup, applying it lightly before bed will hydrate your skin because its fatty acids form a natural emollient. If the skin around your nails is hard and peeling, treat your cuticles to a soothing coconut oil rub to keep them soft.

7. Deodorant — A tiny dab of coconut mixed, if you desire, with an essential oil such as lavender is very effective — so much better than the antiperspirants containing aluminum, which is linked to Alzheimer’s.

Another deodorant recipe combines 3 tablespoons each of coconut oil, arrowroot powder (or cornstarch) and baking soda.

8. Foot fungus fighter — Because it’s antimicrobial and antibacterial, coconut is very effective in combating athlete’s foot. Rub it on the bottoms of your feet after every shower.

Antiviral, antibacterial and antifungal compounds in coconut oil have been shown to inactivate microorganisms such as bacteria, yeast and fungi.4

9. Soothing bath — As an alternative to bubble baths that may induce urinary tract infections, especially in children, drop a dollop of coconut oil in your bath with a few essential oils. It’s both moisturizing and helps kill bacteria.

10. Body scrub — Combining equal parts coconut oil with sea salt, sugar or baking soda to make a homemade scrub softens, smoothes and moisturizes your skin.

11. Body lotion — Moisturizers you buy at the store typically contain harmful chemicals such as aluminum, phthalates, parabens, formaldehyde and propylene glycol.5 Coconut is a fragrant, moisturizing alternative containing none of these.

12. Toothpaste — To combat tooth decay and even whiten teeth, make a DIY coconut oil toothpaste by mixing 1 teaspoon with 1/2 teaspoon baking soda and 2 drops of peppermint essential oil. Just brush as usual.

13. Oil pulling — An oral rinse works much like a mouthwash, only you shouldn’t gargle with it. As you swish vigorously for five to 15 minutes, it penetrates the soft tissue between your gums and “pulls out” bacteria that causes cavities, plaque and bad breath.

14. When applied to infected cuts or wounds, coconut oil develops a layer of naturally protective chemicals that also keep out dust, fungi, bacteria and viruses. Applied to bruises, it speeds up the healing process in damaged tissues.

15. Frizz fighter — People with hair that tends to frizz often turn to silicone- or alcohol-based gels and mousses, which coat the hair, prevent it from absorbing moisture and dries out the hair shaft. Just a few drops of coconut oil are all you need for a natural hair conditioner for smooth, silky shine.

Healing Properties of Coconut Oil

Virgin coconut oil has been described as having a “haunting, nutty, vanilla flavor (and) even milder and richer-tasting than butter.” A New York Times article noted that coconut oil, while once demonized by the “all saturated fats are bad for you” camp, has now become accepted:

“The main saturated fat in coconut oil is lauric acid, a medium-chain fatty acid. Lauric acid increases levels of good HDL, or high-density lipoprotein, and bad LDL, or low-density lipoprotein, in the blood, but is not thought to negatively affect the overall ratio of the two. 

… Any number of health claims have been made for lauric acid. According to proponents, it’s a wonder substance with possible antibacterial, antimicrobial, antiviral properties that could also, in theory, combat H.I.V., clear up acne and speed up your metabolism.”6

Even applied topically, coconut oil has healing properties. One interesting factoid is that while antiperspirants containing aluminum are associated with Alzheimer’s, coconut oil actually prevents it because of the medium-chain fatty acids (MCFA) that are easily absorbed and metabolized by the liver and can convert to ketones. One study noted:

“Ketone bodies are an important alternative energy source in the brain, and may be beneficial to people developing or already with memory impairment, as in Alzheimer’s disease (AD) … (It may also) be beneficial in the treatment of obesity, dyslipidaemia, elevated LDL, insulin resistance and hypertension — these are the risk factors for (heart disease) and type 2 diabetes, and also for AD.”7

Alzheimer’s is projected to affect 1 in 4 Americans in the next generation, rivaling obesity and diabetes, but evidence suggests that ketone bodies in coconut oil may help restore and renew neurons and nerve function in your brain, even after damage has set in.

Unhealthy Alternatives to Coconut Oil

Regarding coconut oil in the kitchen, even as a household cleaner, there are a few points to consider:

• Virgin coconut oil has a smoke point of 350 degrees, so for cooking, it’s best used at lower temperatures. Olive oil overcooks even as low as 250 degrees, which may cause oxidization, doing your body more harm than good.

• You can substitute coconut oil for butter or olive oil, and most definitely instead of so-called vegetable oils. Here’s why:

Multiple studies reveal coconut oil to impart amazing benefits when used in nutritional applications. One of the most dramatic changes you can make in your health will be to replace the so-called “healthy” vegetable, soy, corn and cottonseed oils such as canola when sautéing food or baking cake or cookies.

It’s interesting to note that Polynesian populations, who’ve been using full-fat coconut oil as a diet staple for untold generations, have no heart disease to speak of. Why? It’s a direct contradiction to what conventional medicine touted for a few decades, that saturated fats are bad for you, and will lead to obesity, high cholesterol levels, heart disease and Alzheimer’s.

The truth is, saturated fat like that of coconut oil and olive oil is natural, not the concocted substances created in a laboratory using methods like hydrogenation and partial hydrogenation that convert polyunsaturated fatty acids to trans fats. Vegetable and seed oils undergo the double whammy of hydrogen atoms and high heat, creating a cheaper oil with a long shelf life that’s very bad for your health.

Further, when vegetable oils are heated to a high temperature, the chemical compounds break down, get “stuck” in your cells, oxidize and create dangerous free radicals that lead to disease, including heart disease and cancer. Here’s a timeless article on the type of oil you should cook with.


Adapted from:

Trainer Spotlight: Jonathan Kolowich

Jonathan’s favorite exercise:  burpees

Why Jonathan loves burpees:

  • “Because not only will burpees turn you into an athlete, they’ll also scorch fat and get you conditioned.  Burpees involve agility, balance, coordination, and total body strength; and most importantly, they are just as mental as physical.  Mental toughness is key in everything in life!”

Pictured below:  Jonathan performing the burpee.





Happy September, everyone!

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

Screen Shot 2016-09-06 at 5.08.12 PM


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:


  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:

healthy holiday eats

For us, the Fourth of July has always meant pool parties, watermelon, fireworks, barbeques and popsicles. As with most holidays, the fourth comes with its share of care-free attitudes, food celebrations and overindulging in heavy foods, which ultimately can make waistlines explode along with the firecrackers. Our clients admit that this is a time they tend to go a bit overboard. The good news is that while some of the food choices can be a real doozy for your summer beach body and for your health, if you simply concentrate on foods that are naturally red, white and blue, your meal will actually be lower in calories, artificial colors and in preservatives. You’ll also arm your body with the nutrients it needs to fight assaults from pollution, sun damage, stress and other toxins like alcohol, grilling carcinogens and less-than-healthy food choices.

To leave the BBQ feeling as good as new, ditch the items below—and their negative effects on the body—and replace them with foods that are naturally red, white and blue.

Most holiday foods (think fatty chips and burgers, creamy macaroni salads and rich desserts) are high in fat, calories, sugar and sodium, and low in nutrients. This means they ultimately damage your health and cause weight gain and bloat.
Foods high in salt increase blood volume, making you bloated. These foods also increase your risk for heart attack and stroke, increase inflammation, add more pressure to joints (making arthritis worse) and contribute to many other health issues.
Fatty foods are high in calories and lead to weight gain. They also take a long time to digest, so the food sits in your stomach for awhile, making you bloated. Plus, most of the fats at barbecues are saturated or contain trans fats, which are not good for your heart or your cholesterol level.
Sugary foods are also typically high in calories and they seem to weaken the immune system by reducing the ability of white blood cells to destroy bacteria.
Avoid fatty, high-calorie, salty and sugar-laden foods (such as the ones mentioned above) and instead choose foods that are naturally from the red, white and blue family—foods like berries, watermelon, tomatoes and cherries; bananas, mushrooms, pears and onions; and blueberries, blackberries, grapes, purple cabbage. (Check out all of the options below.) And then round out the rest of your barbecue with grilled, steamed and raw veggies and lean grilled protein (such as chicken breast or fish). And if you want a carbohydrate, go for fruit, corn on the cob, beans or whole grains.

Here’s why these red, white and blue foods can keep you healthy:

They fight damage and toxins. These plant-based foods are packed with antioxidants and anti-inflammatory compounds that help to neutralize toxins and prevent inflammation that leads to disease and accelerated aging. This damage can be caused by overdoing it on less-than-healthy foods and drinks.
They keep you lean and bloat-free. Typically packed with fiber, these foods are naturally low in calories. Fiber prevents constipation and helps keep you regular. After your body extracts nutrients from food, fiber (think all vegetables, fruits and high-quality carbohydrates like red quinoa, red kidney beans and navy beans) helps to flush out the remains (waste and toxins) from your colon to give you a flat stomach.
They are 80 to 90 percent water and provide potassium to restore normal fluid balance and work against sodium to flush bloat.
Instead of artificial colors and flavors, get your red, white and blue from these scrumptious and health-promoting beach-body friendly meals:

For the grill:

Instead of a cheese burger, try a Portobello Burger
Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce
Barbeque Salmon
Homemade Veggie Burgers made with Red Peppers and Mushrooms
Chicken Caprese Sliders
Healthy alternatives to creamy, fatty side dishes:

Instead of classic deviled eggs, try Skinny Deviled Eggs or Skinny Egg Salad Sandwiches
Instead of Classic Mashed Potatoes, Try Cauliflower Mashed potatoes
Egg Salad Tomato Poppers
Strawberries and Feta
Skinny Creamy Artichoke Dip Bites
Balsamic Drizzled Roasted Red Pepper & Eggplant with Feta
Veggie Chips

Try these lightened up desserts:

Fruit & Cream Crepes
Coconut Fruit Pops
PB & Banana Frozen Pops
Lemon Wild Blueberry Mini Tarts
Fruit Tarts
Skinny Strawberry Mint Ice cream
Grilled Banana Split

revive-resolutions-art brad kolowich jr personal trainer

Now that it’s almost March, that shiny New Year’s resolution you so enthusiastically embarked on a couple of months ago might have lost its sparkle. So how do you bring life back into your plan now that the initial thrill has worn off? Instead of letting your good intentions fizzle out again this year, make 2015 the year when you actually follow through with what you’d planned. All it takes is a little bit of self-reflection and a few tweaks to your routine to make a sustainable (and fun!) game plan to help you revive your resolutions and ultimately reach your goals.

Get back to basics.
People often bite off more than they can chew when it comes to New Year’s resolutions. Are you really going to overhaul your diet, start working out for an hour a day, pay off every cent of your debt and learn fluent French this year? Probably not! Pick just a few doable goals and break them up into smaller goals. Small changes can have a bigger impact than you might think, and you can always add more goals later if you master your initial ones early on.

Here are some basic ideas to get you started:
Exercise for at least 30 minutes, 3-5 days per week
Swap out junk food for healthier snacks a few days per week (fruit, raw veggies with hummus or a Quest Bars are all good options!)
Track your food daily to see how much you’re really eating
Make a point to get to bed by a certain time every night
Aim to eat at least five servings of fruits and veggies every day
Re-work your routine.
It’s important to switch up your food and fitness routine every so often to keep your body guessing and your brain interested! Instead of slogging away on a machine at the gym every day, try out a home workout DVD, or plot out a new-to-you running route. You might be surprised at how much small changes like these can re-kindle your motivation to reach your goals.

Grab a buddy (any buddy)!
It’s much easier to justify skipping a workout here and there when you don’t have anyone to hold you accountable. Find a fitness buddy who shares similar goals, and hit the gym together. It’s much harder to push that “snooze” button when you have someone else waiting on you! Just make sure your partner is just as committed—or even more committed–than you are. Fitness buddies can backfire if you enable each other to skimp on your healthy habits.

Update your playlist.
If your workout playlist is feeling stale, it can make it even harder to get through a tough workout. Update your playlist at least once a month with fresh tunes to spark your motivation. You can even structure your playlist to play exactly what you need to hear during certain points of your workout.

Bust your food rut.
Gravitating toward the same few healthy meals can be an easy way to keep things simple and stay on track, but some people need a little more variety to help keep their interest while trying to eat better. Break out of your food rut and treat yourself to a fun new healthy cookbook, or check out one of the recipe collections on SparkRecipes for some fresh ideas.

Create fun incentives.
Many people have trouble sticking to long-term goals because they crave instant gratification. Creating incentives for yourself will help you stick with your healthy lifestyle for the long haul by giving you little rewards along the way to your big end goal. Here are a few incentive ideas to get you started:

  • Every time you overcome a temptation to eat junk food or to skip a workout, put a dollar in a jar. At the end of each month, buy yourself a small (non-food) treat!
  • Keep two jars in a place where you see them every day. Make one of them your “pounds to lose jar” and fill it with small stones, each stone representing one pound that you’d like to lose. Every time you lose a pound, move a stone over to the second “pounds lost” jar. This can be a surprisingly motivating visual!
  • Only allow yourself to watch your favorite television shows as a reward for completing your workout for the day. Alternatively, tell yourself that you can’t watch television unless you’re working out while you’re watching!
  • Create your own reward system. If you like games and/or checking things off a to-do list, a more in-depth, personalized reward system could be just the thing you need to jump-start your motivation.
  • When you tell others about your goals, you are more likely to follow through with them to save face. Make a note to tell your friends and loved ones about the goals you would like to achieve this year. You can do this individually in person, or make announcements on your social media accounts for a broader reach. For some people, having just one person to check in with every day about his or her goal progress is enough to make them think twice before reaching for that extra cookie.
  • Hire a personal trainer, health coach or nutritionist to help you with planning, accountability, motivation and education toward reaching your health related goals.

Lean on technology.
When it comes to reaching your goals, technology is your friend! There are so many apps out there these days to help you set and reach almost any type of goal. From food trackers, to productivity monitors, to GPS-enabled fitness monitors, there is something out there for everyone who has a goal to reach. Explore your phone’s app store for the latest and greatest tools.

Re-evaluate your resolutions.
This one might be the most important strategy of all. Sometimes, we make New Year’s resolutions that just aren’t realistic. Take a step back and look at your resolutions. Are they realistic goals for you at this point in your life? Are you biting off more than you can chew at one time? Are you making these resolutions for yourself, or to please someone else? If you’re starting to have doubts about whether or not your resolutions are a good fit for you, it’s perfectly fine to revise them. You are an ever-changing person, and sometimes, your goals and priorities will change, too. If your resolution is no longer serving you, feel free to scrap it and shift your focus to something else that’s a better fit.

This blog is brought to you by Meta, a SparkPeople sponsor.

Client of the Month

Kat Carney

top personal trainer atlanta

September 2013

Kat Carney, an award-winning broadcast journalist, a former CNN consumer health anchor, spokes person for Nutrisystem, sports broadcaster for “Football Friday” on GPB, and creator of the GPB series, “The Weigh We Were”, has a lot of tasks and events to juggle on her daily calendar. Kat’s struggle with weight began in her youth. She has used her personal story to relate to many worldwide and in doing so has built a reputation for herself as a top health reporter in the broadcasting world. In addition to Kat’s never ending list of daily commitments in her career, Kat gets in five workouts a week with Brad after work and wakes up and gets her high intensity cardio sessions in every morning prior to beginning her busy work day. In the month of August, Kat got in a total of 22 workouts with Brad! In a little less than a month, Kat lost a half inch in her waist, one and one-quarter inches in her hips, a half an inch in each arm and three-quarters of an inch in each leg. While losing body-fat, Kat maintained lean muscle mass and increased her strength. Congrats Kat on all your hard work and accomplishments! Mostly, thank your for sharing your story and being an inspiration for so many who aspire to reach goals similar to yours!

To read a little about Kat’s journey as transcribed in Best-Self Magazine, click on the link below.

-Mandy Malool

Certified Personal Trainer, Specialist in Fitness Nutrition