August Client of the Month

Marc Hodulich

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August 2015

We’d like to introduce you to the August client of the month, Marc Hodulich. Marc, or “shredder”, came to us as a client almost 2 years ago with the desire to maintain a good physique and to put on some muscle. Over time he has worked hard and added some good size. Marc was a collegiate athlete at Auburn University, so he knows the meaning of hard work, dedication and having what it takes to achieve his goals. He has recently set a goal of getting in the best shape of his life and leaning out. He has shredded up all the while running a few businesses and spending time with his two boys, Chase and Dillon, and his wife Stacey. His commitment to the program, both diet and exercise, is incredible. He recently took the family out for pizza and he packed a protein shake because he knew pizza, although delicious, wasn’t part of the diet that day. We’re proud of you big guy. Keep up the hard work and keep grinding.

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July Client of the Month | Atlanta Personal Trainer

Josh Berman

July 2015 Client of the Month

Josh Berman, former Kona Iron Man Triathlete, has been a client of Brad’s since January of 2012. Brad and Josh have worked through a variety of different fitness goals throughout the course of their training including muscle gain, prep for various endurance events, and most recently body fat loss.  Months ago, Josh set a goal of a consistent 1 lb of weight loss per week.  Since then, Josh has not missed a beat as his body fat continues to drop consistently on a weekly basis.  In addition, Josh continues to give it his all in his one-on-one sessions and with that is seeing excellent muscular symmetry and development.  In addition to he and Brad’s one-on-one training sessions, Josh follows a consistent running schedule in prep for various events throughout the year.  Congrats Josh, our July 2015 Client of the Month!

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A 4th Of July Meal That Won’t Sabotage Your Diet

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

http://www.acefitness.org/acefit/healthy-living-article/60/5499/a-4th-of-july-meal-that-won-t-sabotage-your/

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June 2015 | Client of the Month

LIVE LIFE FIT

brad kolowich jr top atlanta personal trainer

Rachel Moler
June 2015

We’d like to introduce you to the June 2015 Live Life Fit personal training client of the month, Rachel Moler! Rachel has epitomized hard work and dedication this year.
While balancing 12-hour shifts at the local hospital and moving into a new home, Rachel still made time to pursue her goal of getting great abs–and check them out!!
Rachel has been training hard to get in the best shape of her life and currently holds the studio records for squat, plank and v-max! Rachel is now beginning to train for the Berlin Marathon, which will take place at the end of September. She will also begin training for triathlons in the near future. Keep up the great work, Rachel! We are extremely proud of your efforts to live life fit!

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Avoid Vacation Weight Gain | The Healthy Vacation Guide

Eat and Exercise the Right Way, Away From Home

how to prevent vacation weight gain Atlanta Personal Trainers

Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.

Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:

  • Pack a cooler full of healthy snacks, and even complete meals such as Fit Chow. Chopped veggies, fresh fruits, bottled water and LaCroix (my favorite), Greek yogurt, low sodium turkey/beef jerkey, air popped pop corn, and nuts/seeds.
  • Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
  • Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
  • Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
  • Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
  • Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded and non-fried items and kid-sized portions.

 

Frequent Flyers
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:

  • Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
  • If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
  • While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
  • Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
  • Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
  • Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
  • It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

Cruise Control

Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:

  • At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
  • If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
  • If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
  • Most cruises offer a healthier “spa menu.” Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
  • Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

 

Staying Inn Shape
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:

  • When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
  • If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
    Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.
  • If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
  • Ask the concierge about healthy restaurants, markets, parks, trails and maps.
    Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.
  • Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.

It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.

Adapted from,

Nicole Nichols

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231&page=3

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Atlanta Personal Trainer | How to Fight Belly Bloat

Belly Bloat: What You Should and Shouldn’t Eat and Drink

Top Atlanta Personal Trainers

Every year as swimsuit season approaches, one of the most common questions we’re asked as personal trainers and fitness nutritionist is what can be done to avoid feeling and looking bloated. Everyone wants to know which foods to eat to flush out the excess fluid in the abdomen that makes us feel like leaving the t-shirt or cover-up on rather than freely sporting the bathing suit. And while there are a few key bloat-reducing foods worth sharing, it’s equally as important to remember that some foods can have the opposite effect. Here are four foods that can help you to look and feel light and svelte, and four foods to watch out for that can make you feel water-logged and get you into “bloat” trouble.

4 Foods to Avoid

1. Watch your coffee. You may grab yours before heading out for a day at the beach, but beware. Certain dairy items, even coffee creamer, can bloat the stomach, particularly in those who are lactose intolerant. And soy milk, which many people add to lighten their coffee, causes bloat for some, so take note and see how you react on days when you aren’t heading to the beach.

2. Nix carbonated drinks. All of those bubbles create gas in your stomach, which causes bloat. Our clients have confessed to us that they used to skip meals and fill up on a diet soda—thinking it would fill their stomachs and make them look lean. Instead, it actually left them ravenous later in the day and bloated at the beach. Instead of carbonated drinks, choose a beverage that actually helps to beat the bloat (see some choices below).

3. Avoid snacks that feel light and airy. Although you may be drawn toward snacks that feel light like chips, salt is a top enemy when it comes to bloat. When you consume too much salt, your body holds on to water to dilute it. This creates extra water in your tissues that feels heavy and makes you look puffy.

4. Give sweet frozen temptations the cold shoulder. Sugary flavor ices can be tempting for cooling off, but it’s easy to have a few ice pops and swallow a lot of sugar. The body responds to sugar much like it does to salt by holding on to water to dilute the concentration. Again, this will make you feel water-logged.

5 Bloat-Reducing Foods

1. Water—with a twist of lemon

Beach days are the perfect time to opt for water. Although it seems counterintuitive to drink water when you’re worried about feeling bloated, retaining water is actually your body’s way of holding on to fluid to prevent dehydration. Drinking water will allow your body to let go of any extra fluid it might be retaining. Flavor it with a twist of lemon, which is a natural diuretic. You’ll get the benefits of hydration without excess calories or sodium. Plus, lemon provides a boost of potassium, which helps to counteract sodium. Potassium helps to restore normal fluid balance so you’ll rinse out any excess fluid that your body may be storing.

2. Watermelon

Hold a cup of watermelon and a cup of potato chips in your hands. Watermelon feels heavy, but that’s just because it’s made up of 92 percent water, so it will help your body to release any water it’s retaining. Plus, watermelon is a great source of potassium to balance out any salt your body may be storing that’s causing bloat. You can even add some watermelon to your lemon water.  The best time to indulge in the watermelon is post workout with the addition of your protein shake.

3. Blueberries

First, blueberries are packed with fiber. Often when you’re bloated, it’s because you’re constipated. Consume some fluid along with fiber and push out the waste from your colon. Blueberries are a great source of fiber, fluid and potassium (to counteract any possible bloat you may be experiencing from salt). Blueberries also contain the phytochemical C3G, which research shows may help in weight loss by enhancing the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite.

Try adding blueberries to your morning smoothie or Greek Yogurt.  For weight loss the best timing to consume fruit is first thing in the morning or after your workout.

4. Iced Green Tea With Mint and Lemon

Tea is hydrating and will help flush any excess sodium that’s contributing to bloat. Mint aids digestion and will ease stomach discomfort that contributes to belly expansion. Furthermore, both mint and lemon contain potassium, which helps to restore normal fluid balance and flush out bloat. Make your iced tea at home, keep it in a large water bottle, and sip away on the sand. An added bonus? The tea contains the amino acid theanine, which brings on a potent combination of mental calmness and alertness that helps to thwart stress and the stomach upset and distention that comes with it. Plus, feeling calm and alert will help you to be in your groove and to feel confident on the beach.

5.  Dandelion Root Tea

Many people use dandelion root to detoxify, relieve constipation, soothe an upset stomach, and help shed water weight, among many other health remedies. In fact, tea made from the dandelion’s root or leaves has been used in traditional Chinese and Native American medicine for centuries; now, even Dr. Oz has jumped on board, recommending dandelion tea as part of his 48-hour cleanse to help your liver release toxins while you sleep.  Find a reputable brand (try Yogi Detox or Traditional Medicial’s Roasted Dandelion Root) and get a great detox as well as eliminate your bloat.

 

Adapted From:

http://www.acefitness.org/acefit/healthy-living-article/60/5350/belly-bloat-what-you-should-and-shouldn-t-eat/

 

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Personal Training Client of the Month | May 2015

LIVE LIFE FIT
CLIENT OF THE MONTH

Top Atlanta Personal Trainer
Allie Lindeman
May 2015

We’d like to introduce you to the May 2015 Live Life Fit client of the month, Allie Lindeman! Allie, 28, has been training with top Atlanta personal trainer, Madeleine Conti, at Brad Kolowich Jr. Fitness Studio since December of 2014. Over the course of five months, Allie has developed a perfectly balanced physique, while also profoundly improving her cardiovascular and muscular endurance and strength. In addition to her physical development, she has grown to love exercise! She has yet to be unenthusiastic about her workouts – even when she’s performing weighted burpees and pushing the sled with 150+ pounds added.

This enthusiasm to dedicate every waking moment to improving her health and fitness didn’t appear out of thin air – Allie is walking down the aisle on May 24th! For the past month, she has been meticulously following her nutrition plan in order to achieve optimal results by the time her wedding day arrives. Allie also arrives 30 minutes prior to her training sessions to run sprints, and often times gathers up some other ladies at work to do a quick arm workout on their lunch break! Allie is the epitome of determination and consistency, and we’re thrilled to see her hard work has paid off at Brad Kolowich Jr. Fitness Studio!

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Personal Training Client of the Month | March 2015

Amanda Santiago

April 2015 Client of the Month

top atlanta personal trainer client of the month

We’d like to introduce you to the April 2015 Live Life Fit client of the month; Amanda Santiago! Amanda, 24, has been training at Brad Kolowich Jr. Fitness Studio since August 2014. As a producer for Fox Five Atlanta, Amanda works long, and scattered hours each day. Her work day begins around 4:00 AM and often doesn’t end until 8:00 PM. For the last eight months, on her short break between work shifts, Amanda has committed to getting in two personal training sessions a week at the studio, as well as four additional cardio sessions on her own. In the past eight months, Amanda has NEVER missed a session! Perfect attendance is just a small glimpse into the dedication and motivation she puts into reaching her fitness goals. Combined with a consistent workout schedule, Amanda has logged and monitored her customized nutrition plan on MyFitnessPal. Since August of last year, Amanda has lost a total of almost eight inches, completely transformed her body composition and in March reached her goal weight! Congrats Amanda on all your hard work and thank you for being a source of positive energy and inspiration for us all at Brad Kolowich Jr. Fitness Studio!

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Work Toward Your Goals Together | Atlanta Personal Trainer

5 Reasons Couples Should Work Toward Their Goals Together

best personal trainers in Atlanta Brad Kolowich Jr Personal Training

Just a few months ago on New Year’s Day, we resolved to actually keep our resolutions…for real this time. We all do this. We start strong out the gate, but then willpower withers as we approach the late winter months and nearing of spring.

Why is this?

Is it because those ubiquitous and delicious Cadbury Eggs are just too tempting? Maybe.

But more likely it’s because we try to reach our goals alone, when really we should be recruiting our significant others to join us on our journey towards health and wellness!

Emotional support is vital for reaching your goals.

One of the keys to long-term behavior change is making your goals as attainable as possible, so having the support of your significant other is an important factor in successfully reaching those goals. It’s no surprise that couples who commit to changing together are oftentimes more successful than those who don’t work towards goals together.

Here are five reasons you and your partner should go for your goals together:

1. Partnership – By working together as a team to reach a common goal, your relationship is instantly strengthened. Stronger teamwork = stronger foundation.

2. Support – Committing to change of any kind includes both struggles and obstacles. Having a partner to help you face and overcome each challenge is a huge advantage.

3. Soundboard – As you embark on this journey together, you will continue to learn together. Sharing ideas and tips for what works and what doesn’t will help you stimulate each other’s minds.

4. Accountability – Having someone in your corner will hold you responsible for staying on track. They’ll also have your back, which is simply the best feeling there is.

5. Celebration – You know what’s better than celebrating your accomplishments? Both of you celebrating both of your accomplishments—together!

*There is no better person to coach you through this than one of Atlanta’s Top Personal Trainers at Brad Kolowich Jr. Personal Training!  If you don’t have a significant other to join in your mission, find a colleague, relative or close friend to recruit and get started!  Brad and his team of trainers will guide you on this journey and help you see the results you’ve been desiring.

 

 

Adapted from:  http://www.acefitness.org/acefit/healthy-living-article/60/5291/5-reasons-couples-should-work-toward-their/

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Atlanta Personal Trainer | 5 Simple Ways to Take Temptation Out of The Kitchen

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Eating healthier can be tough, but that task becomes extremely difficult when temptations from within the kitchen seem to beckon you. Squash those diet-breakers with these five strategies recommended by top personal trainers and health coaches to help you stay focused on your goals ahead.

1. Begin at the Grocery Store

Your grocery cart is the first point of entrance for tempting foods to reach your home. If these foods don’t make it into your kitchen, they’ll have a much more difficult time tempting you. So before shopping, it’s best to create a listof all the items you’ll need including snacks. This requires a few minutes of planning each week; however, the amount of time you invest now will save you the effort and disappointment in the long run with having to re-start another program. Keep in mind that your list is only effective if you stick to it. Unplanned purchases can prove disastrous, so minimize them by buying only what is on your list and making sure that you don’t shop while hungry.

2. Put Your Pantry on the Program

Troublesome foods exert much less temptation power when they aren’t within your immediate reach. Remember the saying, “Out of sight, out of mind”? Give away or discard all the foods that will make it more difficult for you to stick to your plan. If you have to go to the store to buy a tempting food, you will have extra time to consciously think about whether this is something that’s really important to you or just a momentary whim. Once the tempting foods are out of your pantry, you’ll have an opportunity to reorganize items in a way that puts the healthy stuff up front, visible and within easy reach.

3. Shrink Your Dishes

Oversized glasses, bowls and plates tend to make us feel like we need to fill up the entire space with food or drink. This translates into consuming much more than we originally planned. We often eat first with our eyes, so to speak, and then with our stomachs—meaning that if a meal appears small at first glance because it’s served in a larger plate, chances are we’ll likely eat more to feel satisfied. By choosing smaller-sized dishes, your meals will naturally appear larger and you won’t feel slighted in portion size.

4. Plan It Out

Planning is key to making many healthy changes. Whether it’s creating a grocery list, organizing your pantry or having dishes that make your meal look satisfying, planning helps you prepare in advance to be successful in your endeavors. A great way to plan ahead is to have healthy snacks ready to go. Whether its individual containers of light yogurt, cut up fruits and veggies, or snack-sized bags filled with pre-measured amounts of nuts or whole-wheat pretzels, prepared snacks can serve as important tools to helping you stay on track between meals. They are easily portable and may be brought to work as a great alternative to mid-day vending machine options.

5. Get Out of the Kitchen

Finally, one of the best ways to avoid kitchen temptations is to simply engage in an activity that takes you away from that room in the house. A distraction that takes the focus off the kitchen can help minimize unplanned eating. This could mean engaging in a hobby or craft, reading or even scheduling a little time for physical activity. By participating in other enjoyable activities that benefit you mentally and physically, you’ll likely have the motivation to eat healthier and avoid those kitchen temptations.

By Gina Crome
Gina M. Crome, M.S., M.P.H., R.D.

AceFitness.org

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