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.

~Mandy Malool


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!

Brad Kolowich Jr’ Personal Training Studio Helps You Ward Off Holiday Stress

All the hustle and bustle (parties, shopping, baking, cleaning, entertaining, and work…just to name a few) can tend to strip your holiday joy, leaving your feeling like the Grinch. At Brad Kolowich Jr. personal training studio, we have added some holiday flare to our 3000 square foot luxury loft space to help you look forward to the holiday workouts and take steps to help you prevent holiday stress. Upon entering our private studio space, you will be welcomed by a beautifully lit Christmas Tree and possibly “Studio Security”, Rocky (a.k.a Rudolph) the Red Nosed Reindog.


If a grand welcome doesn’t kick the grouchiness out of you, try a “Grinch Pill”, guaranteed to get you laughing and prepared for a workout that will knock the “Grinch” right out of you! Alyssa (pictured pushing the sled) started her day off right with a 6:30 am workout. With a positive attitude and a smile of her face, Alyssa was pushing the potential holiday ba-hum-bugs away before they could creep in. One of the best ways to overcome stress, or help ward it off is to exercise. Exercise has been proven to reduce anger, tension, fatigue and confusion…all common side effects of the holidays. According to Psychology Today, rigorous physical activity of any kind pumps up the endorphins  your body’s feel good neurotransmitters.

Tis’ this season for giving right?? That can add another stress factor to your life. The pressure to purchase the perfect gift and get all your shopping done amongst the busyness of the traffic and holiday shopping crowds is a long list of stressors we can help you eliminate. We are offering a special incentive this holiday season to our clients and their family and friends. There is no better gift to give that the gift of fitness or a healthier lifestyle. In knowing your loved ones are near and dear to you, our personal trainers want to help your loved ones kick their New Year off in style and help them achieve the body, health and fitness goals of their dreams. If you purchase a gift certificate for a loved one, you too will receive benefits such as a free in-house protein bar, protein shake or even a free session on your next month’ package. Therefore, forego the mall and get your endorphins running in your workout and shop while you’re here!

With a solid workout, a Grinch pill, a little humor and laughing, a dog dressed as a reindeer, and holiday shopping you will find peace and joy during this holiday season at the top Atlanta Personal Training Studio.

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


Would being on a Leader Board change the way you workout?

What if you could see your level of fitness performance relative to your fellow gym goers everyday? Would this motivate you to push yourself to new levels of fitness? At Brad Kolowich Personal Training Studio we have modified and implemented an age-old sporting event staple into the gym, our very own version of a Leader Board. Our leader board has not only motivated and pushed clients to achieve more physically but also developed a heightened positive energy in the gym environment, dedication to workouts, and most importantly a sense of community amongst our clients. The leader board features various fitness test which highlight strength, power, and endurance.

Our current leaders age range from 27 to 59 years old. There are separate categories for male, female and overall leaders. Each fitness test is administered by a personal trainer and has objective rules for execution. Tests like the V-max, half sit-up, bench squat, and plank are timed test. Other such as the push-ups, deadlift, pull-ups, 95 lbs. squat and dips are measured until failure. We regularly evaluate each client using this set standard of fitness tests as well as doing body measurements, not only to give them a chance at getting on or bettering their score on the leader board, but as a tool for us to constantly evaluate how to continue to help push them to their ultimate level of fitness.

Pictured below is Robert, 29, from Norcross, Ga. Robert is a husband, business owner, and father of two young children, yet Robert still makes it a priority to get 5 training sessions a week in with Brad. He is the current dead lift record holder at Brad Kolowich Jr. Personal Training Studio. Brad specially designed a personalized mass building program for Robert which he routinely stuck to in and out of the gym. In 12 weeks, Robert added inches of muscle to his chest, biceps, legs and shoulders as well as a 100 lbs. increase in  both his deadlift and squat.

The Best In-House Protein Shakes

Unlike any other Atlanta personal training studio, Brad Kolowich Jr’s studio offers in-house protein shake specials that change bi-weekly.  This week we are featuring two seasonally inspired shakes to kick start the holiday season, the Frozen Hot Chocolate Shake and the Candy Cane Shake (pictured above is the Frozen Hot Chocolate Shake).  For chocolate lovers, this shake will satisfy your sweet tooth yet keep your waist line slim.  This protein shake can be made with Whey or Vegan based protein powders, either way we strongly suggest our clients (weather they get an in-house shake or eat at home) get some source of protein in their systems no more than 30-45 minutes post workout.  As great as the training programs are that are provided by our Atlanta personal trainers, you will only reach your full potential when you put 100% into the workout and nutrition!  Following up your workout with sound nutrition will help you to see the fat loss, muscle growth, strength gains, and overall health results you desire.  Come train here (or just stop in) and we will make sure to not only supply, motivate and inspire you through the top training experience but also provide you with knowledge, support and sound nutritional products that will take you the extra mile!

Frozen Hot Chocolate Recipe:

1/2 cup cottage cheese

1 scoop vanilla whey protein

1 packet diet (low sugar) hot chocolate

1 tbsp sugar free chocolate pudding (or unsweetened cocoa)


Blend all ingredients in blender and serve icy cold!