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Atlanta Personal Training Studio Offers Core Toning Class

Saturdays 10:30am Core Class

the best personal trainers offer low cost core bootcamp

Saturday, January 19th, Brad Kolowich Jr hosted his second core focused class of the new year. The turn out was great and the workout was even better. Upon entering the class, the energy in his private personal training studio was already great. People were hanging out, talking and enjoying connecting while sipping on some hot coffee. The mats, medicine balls and all necessary equipment was lined up and ready for us to get to work. Before beginning the class, the lights were turned down low and the music went up. A video image of the instructors was projected up on the flat screen above making it easy to see what was going on at all times, even from the lying position you tend to be in while focusing on working on your core. Brad coached us through a 30-minute intense workout that not only focused on shaping our midsections, but also include active rest exercises that worked the entire body from head to toe. By the end of the class my heart was pumping, my muscles felt a good burn, and I was sweating from head to toe.

However that wasn’t all…at the conclusion of the class we were “refilled” with samples of the studio’s in-house protein shakes, coffee/tea, and a packet of information that further coached us on what we can do outside of class to continue to shape our core. Blake B. (a regular attendee this past fall and currently) describes the class as, “Different every time, except for the burn. Work as little or as hard as you want, but beware with Brad’s encouragement you will do more that you thought. You will see results after just a few times.” Bettina J., also a regular attendee this fall and currently (seen pictured), dropped several inches in her waist which she attributes to dedication to attending Brad’s Kolowich Jr’s personal training studio’s core class and adhering to his team’s nutritional advice.

Core class takes place each Saturday morning at 10:30 a.m and is only $15 a session. Please email us if you are interested at inquiries@bradkolowichjr.com OR stop in and check it out!

-Mandy
ISSA-CFT, SFN

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Atlanta Personal Training Studio Hits You Tube

Check us out to see what it is like to train with an Atlanta trainer from Brad Kolowich Jr’s personal training studio! Our private Westside personal training studio is now featured on YouTube http://www.youtube.com/watch?v=1mYr5BKiz3s.  Brad Kolowich Jr. recently had a chance to film a short video trailer for his personal training studio with an old high school friend, Brian Hall. Brain has spent his career behind a camera. Some of his career highlights have been FOX’s “COPS” , ABC’s “Wife Swap”, MTV’s “The Real World”, and most recently HGTV’s “Property Virgins”. Brian also recently had the opportunity to be a photographer at Kim Kardashian’s wedding. To check out his other projects go to http://www.brianwhall.com/.

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Atlanta Personal Trainer and Fitness Nutrition Specialist Cure Your Post-workout Dilemma

What is the best thing to eat post-workout to support fat loss and muscle growth?

Atlanta personal trainers specialist in fitness nutrition

Research suggests that he right combination of amino acids, quickly digested proteins, and quickly digested carbs can improve performance, stimulate better recovery, reduce muscle soreness, improve immune function, increase protein synthesis and reduce fat mass (International Sports Sciences Association). What you consume post workout is highly dependent on the individual‘s body type, the duration and intensity of the workout, and individual goals. At Brad Kolowich Jr. Personal Training studio our trainers provide clients with the most up to date information, education and motivation to keep them continuing to see results time after time. We have our very own in-house protein shakes and protein bars that are filled with all the essential macronutrients you need to replenish your systems after a tough workout. This week we are featuring two protein shakes the Blueberry Dream and Chocolate Raspberry Delight. We also have a variety of protein bars that are made with top of the line ingredients such as gluten free oats, a blend of whey proteins and brown rice protein, and healthy fats making them a great post-workout snack. New to the flavor stash this week is the Red Velvet Cake protein bar. If protein shakes or bars just aren’t your thing…no worries, one of Brad’s top personal trainers will help you pick the best options nutritionally for you!

-Mandy
ISSA-CFT, SFN

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Atlanta Personal Trainer Brad Kolowich Jr.Introduces: Small Group Core Training

Are you on your way to beach body ready?

core shaping sculpting training class 6 pack abs altanta personal trainer

Spring is only 69 days away,  and we are here to help you get bathing suit ready. Brad Kolowich Jr and his team of personal trainers introduced their one of a kind core training calss last fall.  After taking some of your personal feedback into consideration, “Ab-Attack” has made some tweaks for the New Year.  Our newly redesigned  Core Class will be limited to small groups  and held Saturday mornings, in our private studio setting (no other training sessions will occur during this class), from 10:30-11:00 beginning Saturday, January 12th.

The 30 minute class is guaranteed to strengthen, tone and define the abdominal region.  Our regular attendees from our Fall 2012 sessions saw great results including loosing inches in their waist, increased strength, improved posture, increased cardiovascular strength and overall full body toning.

Each class will be $15.  (Pre-paying for the month will help you receive some added benefits).  Please contact one of our personal trainers if you, your friends or family are interested in attending.  Please RSVP to reserve your spot as space is limited!

Adding a class like this even once a week to your current training and nutritional program can yield significant results if you stick with it. Try it out for a month or two and see just how much leaner and stronger your abs look and feel.

We look forward to helping you be beach ready!

Brad, Mandy, & Andy

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Atlanta Personal Training Offers Specials to Clients

New Year, New You!

personal training specials top atlanta personal trainers brad kolowich jr

2013 is here!  True to the season, many of you have set new year resolutions that are constructed around bettering your health and improving your physiques.  Whether you’ve been exercising consistently for several weeks, months, years or are brand new to exercising and are looking to lose weight, gaining lean mass, or tone up, hiring personal trainer is a great choice.  A nationally certified trainer from Brad Kolowich Jr. Personal Training Studio can look at your current program and diet and help you to make the changes that will bring your fitness plateau to a halt and get you back on the road to seeing the changes you desire.  Brad Kolowich Jr. or one of his personal trainers will hold you accountable to your new program and help you stay motivated in and outside of the gym.  When working with Brad, the “Hottie-with-a-body” (as the January 2013 edition of Jezebel titles him), or one of his trainers you will see quick results and may even begin reaching fitness goals you never imagined possible.  We offer competitive individual training session prices with specials of up to 40 percent off standard session rates and 25 percent off group training rates.  This month we will also be reintroducing our exclusive small group core training class.  Contact us for more information on training at our Westside personal training studio. brad@bradkolowichjr.com

~Mandy Malool

ISSA-CFT, SFN

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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

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Atlanta Personal Trainer Helps Clients Reach Weight Loss Goals

A Personal Trainer may be just what you need to help you reach your New Year Resolutions!

At times, we all need a little help with exercise. Whether you are just starting out, have been at it for a long time, have reached a plateau, are training for a specific sporting event, need motivation, need to be held accountable, bored with your routine, need to be challenged, set a new year’s resolution, set a new fitness or health goals, or maybe need to workout at home between your busy schedule, an Atlanta personal trainer from Brad Kolowich Jr Personal Training Studio could be the answer to reaching your fitness goals. With the help of a personal trainer from Brad Kolowich Jr. Personal Training Studio you will find it easier to continue to strive to reach fitness goals your never imagined possible. Nationally certified personal trainer Brad Kolowich Jr. or a nationally certified trainer of his staff will create an individualized program to help you lose weight, gain muscle mass, tone up, gain strength or just hold you accountable to your workout. Whether you are deep into your exercise journey or just beginning, an Atlanta personal trainer may be just what you need to take it to the next level.

Need help with how to start a new fitness program to meet your New Year Resolutions?

Nationally certified personal trainer’s from Brad Kolowich Jr. Personal Training Studio in Atlanta have an expertise knowledge base of generating complete exercise programs that include all the activities you need to reach your fitness goals. Brad and his team of the best Atlanta personal trainers have worked with many clients incorporating cardio, weight training, strength training, sports specific drills, flexibility and cross fit activities into their program design to keep your muscles confused and changing body always guessing what is coming next. The personal trainers from Brad Kolowich Jr Personal Training Studio will help you choose exercises, weights, and reps and set, setting your mind free to enjoy a workout. This is where a personal trainer may be the biggest help when beginning a new fitness program. Brad or a member of his personal training team can help your maximize your workout time, push you to your maximal limit yet helping you to stay within your limits to prevent injury and overuse. This extra push and consistent variation from a personal trainer will help you reach your goals quickly and in no time you will be losing weight, gaining lean muscle, toning up, gaining strength and looking and feeling better than ever before.

Nick Theos has been training with Brad for almost two years.  Recently, Nick and his family struggled with some physically and emotionally trying times while his sister battled cancer and they unexpectantly lost his father which naturally through Nick’s schedule and typical lifestyle out of wack.  However, Nick used these difficult times as motivation to rededicate himself to his workouts in the gym.  With Brad’s guidance in nutritional strategies and Nick’s commitment to three workouts a week with Brad and additional regular cardio, calf and core sessions on his own, Nick has lost nine pounds this winter and continues to see weight coming off while adding muscle (even through the holidays).

Personal Trainers in Atlanta Brad Kolowich Jr

Written By Atlanta Personal Trainer and Specialist in Fitness Nutrition- Mandy Malool

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Brad Kolowich Jr’s Atlanta Personal Trainers Treat Clients to Guilt Free Pancakes

The Fit Persons’ Comfort Food

Top Trainers in Atlanta Gift clients with Healthy protein pancakes

At the Brad Kolowich Jr. Personal Training Studio in Atlanta, our personal trainers encourage and motivate all of our clients to follow a sound nutrition program that helps them to get the most “bang for their buck” in personal training results. We hold high regards to the fact that your must put in 100% in the gym and 100% into your nutrition plan. With slack in one area or the other you will never see your full fitness and health potential.

However, even as personal trainers, we too have cravings, desires and the need to have some traditional comfort foods (especially this time of year as the weather cools, family gathers and we are allotted a couple of mornings off to lie around in pajamas a little longer than normal). A Saturday morning favorite of mine growing up was indulging in a stack of warm fluffy pancakes! The typical boxed pancake mix is loaded with highly processed flours, sugar, sodium, and even hydrogenated oils (a.k.a. Trans fats). All of these ingredients add up to a whole lot of empty calories. So, this Christmas, in lieu of Christmas breakfast casseroles and stacks of boxed pancakes, we are encouraging our clients to try ramping up the nutritional content of their lazy morning breakfast and try our healthy alternative to traditional pancakes!

This jar contains all the makings you need to create a delicious, mouth watering batch of protein packed pancakes. This pancake combo is gluten-free, high in fiber, sugar free, and guaranteed to fuel your body for all your busy holiday festivities ahead. Each jar contains 1 cup of rolled oat flour, 1 scoop of all natural vanilla whey protein, 1 tsp baking powder, and 1/8 cup of carob chips. All you do is pour the contents of the jar into a bowl, add three egg whites, 1/4 cup of unsweetened almond milk and ½ of a smashed banana (optional). Pour the batter over a medium heated skillet and cook until brown on each side. We’ve attached all natural maple almond nut butter as a special topping for our clients. For other toppings try:

1 tbsp peanut butter + ½ sliced banana
½ chopped apple + 2 tbsp sugar free syrup
¼ cup unsweetened shredded coconut + 2 tsp honey
¼ cup berries + ¼ nonfat Greek yogurt
1 poached egg + ¼ avocado

Get creative with various combos! The nutrient and flavor combinations are endless!

Written by,
Mandy Malool, ISSA-CFT, SFN

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Atlanta Personal Trainers Use Carb Cycling to Help Clients Reach Fat Loss Goals

Atlanta Personal Trainer, Andy Keller, Helps Client Drop 5% Body Fat

atlanta personal training using carb cycling for fat loss and muscle growth

Dale, 48, began working with nationally certified personal trainer Andy in January of 2012. He currently maintains a strict training schedule at Brad Kolowich Jr Atlanta personal training studio getting workouts in with Andy 5 days a week while staying dedicated to his cardio sessions post-workout and on his off days. Since beginning personal training with Andy, Dale has lost a total of 5% body fat, and with a focus of building muscle mass put on 3 inches in his chest, and 2 inches in his arms and legs. In October, Dale, with Andy’s great coaching, decided to take on the ultimate challenge of carb cycling to help reach his fitness goals.

Carb cycling is a strategy in which you (as the term insinuates) vary the amounts of carbohydrates you intake on a day to day basis, which doesn’t allow the body to find homeostasis. This strategy can be used to obtain various results such as for muscle gain or rapid fat loss. Reducing calories and carbohydrates can cause the dieter to experience low energy, decrease in metabolic rate, thyroid hormone output, and reproductive hormone output and more. In other words, following a low carb, low calorie diet for too long means the fat loss will reach a plateau. So, you can trick the body by giving it higher calorie, higher carbohydrate intakes frequently enough so that is won’t ever get too close to starvation mode, but infrequently enough so that fat loss (and muscle growth) can continue on. This is the strategy Andy used to coach Dale to lose 2 ½ inches in his waist in one month. While loosing inches in his waist, Dale also lost overall body weight and gained muscle mass and overall strength. Dale is proof that with dedication to your workouts in and out of training sessions, trusting and abiding by the strategies your trainer is helping you too implement, and by being consistent with a nutritional and training program you can quickly reach fitness goals you never imagined possible. Congrats Dale AND Andy!

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Brad Kolowich Jr’s Atlanta Personal Training Studio Adds New Equipment

Santa Came Early to Brad Kolowich Jr. Personal Training Studio

Brad Kolowich Jr. personal training studio we continually try to improve and add to the variety of equipment we have in our luxury loft studio space. This holiday season, we will be adding several new pieces of equipment. The first of our new additions is a smaller investment but great tool we will utilize in a variety of ways, plyo boxes. Plyo boxes are a versatile pieces of equipment, but are probably most widely known for jumping on and off of them. Jumping on and off of the boxes is one of the best plyometric exercises for building leg strength, power, speed and cardiovascular endurance. Plyo boxes will not only help you to build strength, power and speed but can facilitate weight loss, tone and define your muscles. Plyometric boxes are a high intensity exercise due to the amount of energy required in jumping on and off of these boxes. Your heart rate will drastically elevate when performing exercises on the boxes, which will aid in helping you to significantly increase your calorie burn which in return will keep your body burning fat and build lean muscle long after your finish the exercise intervals. Though we are not a crossfit gym, our top Atlanta Personal Trainers implement many crossfit style exercises into individually designed fitness programs that help our clients reach their desired fitness goals. Plyo boxes have become more widely known in recent times due to their abundant use in the crossfit style workouts.

At Brad Kolowich Jr. personal training studio, we have plyo boxes that range in size from 12 inches to 30 inches. Josh B. a.k.a “Iron Man” (pictured) was our first client to successfully clear the tallest of the plyo boxes. Like any form of exercises or exercise equipment, we start at our clients ability on the plyo boxes, generally beginning with light exercise and low volume and gradually increase as your strength increases.

– Mandy

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