With Easter just around the corner, eggs are in abundance at the grocery store. Eggs are an excellent source of protein and they are packed full of essential vitamins A, E, B-12, and folate. Adding eggs to your daily nutrient intake will help you sculpt those sexy, lean muscles you want to show off in that bathing suit this summer. Try one of these easy egg recipes this week!

The Whey Egg-cellent Shake
½-1 scoop chocolate whey isolate protein powder
1/3 cup of pasteurized liquid egg whites
1 tbsp all natural nut butter
¼ cup of old fashion oats
1 tbsp unsweetened dark cocoa powder
4 oz unsweetened Almond Milk
Ice Cubes
Stevia, to taste

Blend all ingredients to desired consistency.

Egg-cellent Protein Crepes
4 egg whites
½-1 scoop of whey protein powder (vanilla is my favoirte)
1 cup of fresh berries (blueberries, strawberries, raspberries, etc.) OR 1 small banana
2 packs of Stevia
1 tbsp of cinnamon (or if you are a chocolate lover, cocoa powder)
1 tbsp all natural peanut or almond butter

1. Combine the protein, egg whites, stevia, and cinnamon (or cocoa) in mixing bowl and mix until smooth.
2. Pour the mixture in a non-stick pan. Cook for about two minutes.
3. Fill the crepe with nut butter and fruit.
4. Fold over the crepe to hold the nut butter and fruit inside. Cook for 1-2 more minutes.

Easy Egg Frittata
½ cup of broccoli
2 cups spinach
¼ cup of frozen onion and pepper mixture
½ cup of cottage cheese
4 egg whites
1/8 tsp cumin
1/8 tsp cayenne pepper
1 clove garlic
Salt and pepper to taste

1. Preheat broiler. In a large pan, sauté broccoli, onion and pepper mixture and fresh spinach (I use EVOO cooking spray for sautéing).
2. In a mixing bowl combine spices, eggs and cottage cheese.
3. Pour over veggies into an ovenproof skillet. Place under broiler until mixture is set and lightly brown (about 4 minutes).
4. Serve with sweet potato hash browns, oats or whole grain toast to get some added healthy carbs.

Mandy Malool
Certified Personal Trainer

Atlanta, this is no April Fool’s Joke…the doors to the hottest new personal training studio have opened. On Sunday, April 1st we welcomed Brad Kolowich Jr Fitness Studio into the West Midtown neighborhood, Berkely Park. Brad and his team of trainers hosted a private Grand Opening celebration on Sunday afternoon. Family, friends, clients, prospective clients and members of the community gathered to help support the expansion of Brad’s business and to get a sneak peak into the state of the art studio he personally worked to build. The turn out was unbelievable and the food, drinks and conversations shared were even better!

Brad’s stylish new facility boast the top of the line Hoist equipment, a relaxing wifi area, a variety of nutritional products and supplements, and many other personal touches that bring this exclusive industrial loft space a feeling of luxury yet the warmth and comforts of home.

For more information on Brad Kolowich Jr, his team of trainers, and his new facility please visit www.bradkolowichjr.com or stop in and take a peak at 704 Berkeley Ave. Suite C Atlanta, GA 30318.

Check back later this week for pictures from the first week of energy packed workouts!

Mandy Malool

Certified Personal Trainer, Studio Manager

Brad Kolowich Jr. - asparagus
“Chances are you’ve all tried all the old wives’ tale sures for the hangover, inluding drinking more, but recent research from Korea suggests that asparagus may be the solution. Researchers from Jeju National University exposed human liver cells to asparagus extract and found that the vegetable more than doubled the activity of two key enzymes that metabolize alcohol in the body, a process critical for alleviating hangover symptoms. In addition, asparagus was found to help protect the liver from toxic insults of alcohol.

Try It At Home: Take 1,000-2,000 mg of asparagus officinalis extract after a night of drinking and in the morning upon waking, without food.”

Source- Journal of Food Science (In Press), 2009. Muscle and Fitness

Image source- www.worldcommunitycookbook.org/…/asparagus.jpg

“Here’s a simple biology lesson: The more muscle you build, the easier it is to lose bodyfat. After all, muscle is a highly metabolic tissue that requires a lot of fuel to maintain. The more fuel (calories) you burn, the less bodyfat you’ll have. New research shows just how muscle influences fat-burning. Researchers from the University of Hawaii (Honolulu) genetically built overly muscled mice and found that their fat cells produced higher amounts of mRNA proteins – signaling agents the genes use to build specific proteins – associated with greater fat-burning. This supports what we’ve said for years, but now we better understand how having more muscle directly influences fat cells to stay small.”

Source: Muscle and Fitness, the EDGE. p. 42

“Researchers at Southwest Minnesota State University reported in the May 2009 issue of The Journal of Strength and Conditioning Research that using elastic bands in addition to the weight may increase your one-rep max for your bench press. Here’s how you can try it for yourself: Tie each end of an elastic band around a barbell (outside of where you’ll have your hands for the lift) and lie faceup on the bench, slipping the band under your back, underneath your armpits. Lift the bar from the supports and perform the list as usual, being sure that you have a spotter throughout.

Source- The Body Shoppe: Training. Muscle and Performance Mag, December 2009.

Brad Kolowich Jr.

Beans- reduce obesity

Blueberries- lowers risk for cardiovascular disease

Broccoli- lowers incidence of cateracts and fights birth defects

Oats- reduces the risk of type II diabetes

Oranges- prevents strokes

Pumpkin- lowers the risk of various cancers

Wild Salmon- lowers the risk of heart disease

Soy- lowers cholesterol

Spinach- decreases the chance of cardiovascular disease and age-related macular degeneration

Tea- helps prevent osteoporosis

Tomatoes- raises the skin’s sun protection factor

Turkey- helps build a strong immune system

Walnuts- reduces the risk of developing coronary heart disease, diabetes, and cancer

Yogurt- Promotes a healthy gastrointestinal tract helping to reduce the risk of disease.”

For more visit: www.superfoodsrx.com or…


Text- Pratt, Steven. Superfoods Rx: Fourteen foods that will change your life/Steven G. Pratt and Kathy Matthews. – 1st ed.

Brad Kolowich Jr. - Image Source: randomfacts.gophercentral.com
“News Flash: Chewing sugar-free gum enhances standardized math test scores, at least in eighth graders. Although researchers from Baylor College of Medicine aren’t sure why, they theorized that chewing gum increases blood flow to the brain, and as a result reduces stress and improves alertness. So chew on my friends. Sugar-free gum can promote dental health (less plaque buildup), helps stem dragon breath, and may even make you smarter.”

Source: Muscle and Body Magazine – Muscle Talk News & Research;

“A more fit humanity just may save us all.
*Image from: Toshiba.com

– We may have stumbled upon the ideal renewable energy source: you. While enormous investments by the U.S. government and private gazillionaires are planting wind farms and funding other climate saving projects, the rest of us can do our part just by getting in the gym and buffing up. Researchers out of London claim that obesity is creating tons of extra greenhouse gases due to the demand of creating all the extra food that fatties are shoving down their throats. Scientists calculate that the lean population of a billion people would create 1,000 million tons less carbon dioxide than a billion obese folks. Yeah, that’s alot! In other words, your body’s either an Escalade or a Prius. So streamline your chassis, and you just may save the planet.”

*Research from: Muscle and Body Magazine – muscle talk news

1 egg

1 lb lean ground beef

1/ cup oats

1/3 cup diced onion

1/2 cup chopped spinach

2 Tbsp reduced-fat chredded Mexican-blend cheese

4 whole-grain buns

Salt and pepper to taste

1. In a large bowl, whisk the egg. Add everything else and mix-your hands are the best tool-until well blended.

2. Form the meat into four patties. Place the burgers on a grill or nonstick skillet that’s heated over medium-high.

3. Cook approximately 6 minutes per side or to desired level of doneness.

Makes 4 servings. (Wrap any extra burgers in plastic and freeze for later.)

Per burger: 263 calories, 27g protein, 8g carbs, 13g fat (5g saturated), 1g fiber, 416mg sodium

* Recipe from “menshealth.com/shortordercook”