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4 Green Smoothie Recipes to Kick-start Your Day

breakfast smoothies Atlanta Personal Training

We hear all about the importance of eating fruits and veggies (6-10 servings a day) and for most people the fruit part of it is a no-brainer—it’s the vegetables that are a struggle. But if you throw some veggies into a blender with some fruit (which will mask the taste of the veggie), then getting your daily greens can be downright tasty.

Why does it seem that green leafy veggies are more important than other veggies? Well, they are and they aren’t. All veggies are important, and consuming a wide range of colorful veggies every day will give your body a larger variety of vitamins, minerals, phytochemicals and antioxidants. Each color group is dominant in a certain type of antioxidants; for example, tomatoes are a great source of lycopene and butternut squash is rich in beta-carotene. Blueberries are full of anthocyanins and greens are good sources of carotenoids and flavonoids. A diet that’s as colorful as the rainbow will help reduce inflammation, blood pressure, cholesterol and the risk of cancer, as well as give you energy and make you more successful at achieving your weight goals.

Green Smoothies 101

We have a pretty simple formula for making green smoothies: leafy greens + liquid base + fruit + superfood. Make sure to blend up the greens with the liquid first and then add the rest of your ingredients and blend until smooth. If you are looking to make a complete meal in a cup, add a source of protein and a healthy fat (avocado, coconut oil/butter or nut butter).

healthy breakfast ideas Atlanta Personal Trainer

Lean and Green Smoothies

Makes 1 serving

1 cup unsweetened vanilla almond milk
2 cups baby spinach
1 banana, frozen
1 Tbsp. chia seeds
ice
DIRECTIONS:

Place everything except ice into a blender and blend until smooth. Add ice cubes, a few at a time, until desired consistency is reached.

Anti-inflammatory Smoothie

Makes 2 servings

6 ounces coconut water
1 cup baby spinach
1 pear
1 apple
1 tsp. fresh ginger
¼ tsp. ground turmeric
Juice of half a lemon
Pinch of cayenne pepper
ice

DIRECTIONS:

Place everything except ice into a blender and blend until smooth. Add ice cubes, a few at a time, until desired consistency is reached.

Hydrating Smoothie

Makes 2 servings

8 ounces coconut water
1 cup baby spinach
1 cup de-stemmed kale
1 cup frozen pineapple
1 cup frozen mango
Juice of half a lime
1 Tbsp. chia seeds

DIRECTIONS:

Blend ingredients in order listed until smooth.

Energizing Smoothie

Makes 2 servings

1 cup unsweetened vanilla almond milk
1 cup baby spinach
1/2 frozen banana
15 frozen green grapes
1 tsp. chia seeds
1/2 tsp. matcha (green tea powder)

DIRECTIONS:

Blend ingredients until smooth.

 

Adapted from:

http://www.acefitness.org/acefit/healthy-living-article/60/5235/4-green-smoothie-recipes-to-kick-start-your/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-02-04-2015&utm_content=Consumer+Outreach&spMailingID=22081608&spUserID=Nzc3OTkyMjU3NTcS1&spJobID=500424344&spReportId=NTAwNDI0MzQ0S0

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Weight Loss Plateau – BUSTED

weight-loss-plateau Atlanta Personal Trainer

The end of January is rapidly approaching.  As you continue to implement and hold to your new year resolutions, are you experiencing the success you had anticipated?? OR are you feeling frustrated and like you’ve embarked on yet another roller-coaster ride??  Check out AceFitness.org’s article below to learn some useful strategies in overcoming barriers to weight loss and to set you free from the dreaded roller coaster ride.

Weight loss-Tipping the scales in the right direction
Do you feel like you are on a roller coaster of losing and gaining those same unwanted pounds over and over? If so, you are not alone. Most people in your situation have lost count of how many diets, pills, shakes, and gadgets they have tried in hopes of finally losing weight for good. It’s time to stop searching for a magic cure and learn what it really takes to lose pounds and keep them off. These 7 steps offer a no-nonsense approach to losing the weight for good:

Understand weight loss. There is no other way around it—in order to lose weight, you need to burn more calories than you consume. One pound of body fat equals 3,500 calories. If you want to lose 1 pound per week you need to average a caloric deficit of 500 calories per day. Ideally, this is done by increasing physical activity and making some cutbacks in your diet. Realize that the weight will come off more quickly at first, but then slow down.
Calculate your daily caloric requirement. The amount of calories that you need in a day depends on your basal metabolic rate (BMR). This is the amount of calories your body uses at rest. BMR accounts for roughly 60 to 75% of all the calories you burn in a given day. Calculate your BMR and daily caloric needs.Set a realistic weight loss goal. A goal of losing no more than 1 to 2 pounds per week is realistic and attainable. Larger, quicker weight loss will most likely be regained.
Determine your strategy. No matter what your weight loss goal is, the best approach is to create a caloric deficit by decreasing your caloric intake and increasing your physical activity. For example, to create a 500 calorie deficit per day, cut back 250 calories from your diet and burn 250 calories doing a physical activity that you enjoy.
Find ways to cut back on calories. Some suggestions include:
-Decrease portion sizes
-Eat smaller, more frequent meals throughout the day
-Avoid skipping breakfast
-Don’t drink your calories (i.e. soda, juice, alcohol, coffee with cream)
-Substitute healthy fats for unhealthy saturated and trans fats
-Eat the “My Plate” way-load up on fruits, veggies, low-fat dairy, lean meats, and good carbs
-Be consistent throughout the week instead of dieting more strictly on certain days of the week
Burn more calories by getting active. Aim for 150 minutes of moderate physical activity per week.  Adding strength training will also elevate your basal metabolic rate, so that you burn more calories even when you are resting. Check with your health care provider if you are not sure if you are healthy enough to begin exercising.

 

 

Source:

http://www.acefitness.org/fitness-fact-article/3588/weight-loss-tipping-the-scales-in/

 

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Post Workout Recovery | Atlanta Personal Trainer

Happy New Year! We welcomed 2015 just a couple of weeks ago, and with the turn of the year, many of us have set new year’s resolutions (many of which probably encompass bettering our health).  If working out or eating better was part of your new year resolution, you’ll want to read Brad’s article featured in Trainer Talk on WellATL.com.  The article (read below) was published January 7, 2015 and explains the best formula for you to follow post-workout to not only ensure you leave your workouts feeling your best but helps you recover quickly so you can hit the gym again ASAP!  And…if that’s not enough to motivate you to read the article, there are some great pictures of Brad (and Rocky, our labradoodle) to browse.

-Mandy

What Should You Eat After a Workout? Trainer Brad Kolowich Jr. Shares His Recovery Formula

Atlanta Personal Trainer - Brad Kolowich Jr

Ever wonder what workouts trainers do when nobody’s looking? What they eat after a tough workout? Or what their favorite exercise is? Wonder no more! WellATL’s new Trainer Talk column will get answers from coaches and trainers around the city. First up, Atlanta native and certified personal trainer Brad Kolowich Jr. shares his post-workout snack.

From his 3,000-square-foot training studio on the Westside, Brad and his team train athletes, celebrities, fitness competitors, and anyone else looking to take their health to the next level. His abs are so legendary they were featured in Exercise & Health magazine and praised by Men’s Workout as an example of “peak physique.” We asked him what he eats to help his renowned body recover after a workout. Here’s his advice:

“The post-workout meal is the most important meal of the day because the body is so depleted. Anything you consume at this time will be quickly absorbed by the body to help in the recovery process. My suggestion is to consume protein powder in a combination of a fast-acting (absorbed quickly by the body) and slow- and medium-acting (absorbed at a slower rate by the body in the sustained release of amino acids in the recovery process). For a fast-acting protein powder, I suggest whey protein. For the slow- and medium-acting protein, I suggest a plant-based protein powder and/or one that contains casein protein (slow-acting) and/or an egg-based powder (medium-acting) and/or soy protein powder (medium-acting). You can find protein powder blends of some or all of the above ingredients, or you can purchase each individually and make your own combination. I’m currently doing a natural whey protein powder which I blend with a plant-based powder. I suggest shooting for 24 to 50 grams of protein post-workout.

In addition to protein following a workout, I suggest adding fast-acting carbohydrates such as dextrose (corn sugar) for best results. If you prefer to add more nutritional value to your post-workout meal, skip the dextrose and go for a faster-acting fruit-based carb source such as a banana, watermelon, pineapple, cantaloupe, or dates (to name a few), which are higher on the glycemic index. Consuming these faster-acting carbs in addition to protein will ensure that the protein is shuttled into the muscles at a quicker rate, speeding recovery and minimizing down time between workouts. A good starting point is about 20 to 30 grams of carbs post-workout, then vary that based on goals and specific individual nutritional requirements (in addition to the above protein recommendations). It’s a good idea to eliminate fats immediately following a workout since fats slow the absorption of nutrients. A good rule of thumb is to consume your post-workout meal within 30 minutes of the workout for the best result.”

JANUARY 7, 2015 /BY KIMBERLY TURNER

EatWellATL.com

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Atlanta Personal Trainer | Rainy Day Workout

rainy-day-workout

Don’t let the rain ruin your good intentions to workout! When the weather has left you feeling less than motivated to get to the gym, try this workout in the comforts of your living room.

Length: 10-30 minutes

Equipment: chair, mat (optional)

Type of Workout: Full Body Circuit, Muscle Cardio

Muscles Worked: legs, chest, biceps, triceps, core, back

Fitness Level: Beginner to Advanced

Full Body Meltdown:

Do each exercise back to back with as little rest time as possible between each exercise. After completing the circuit one time, rest 1-2 minutes and go through the circuit again. Complete the circuit up to 3-5 times for a 20-30 minute workout.

40 jumping jacks

15 squats

20 alternating reverse lunges

10 mountain climbers

5 burpees

25 bicycles

10 supermans

10 push-ups

40 high knees/run in place

20 vertical leg crunches

:30 second plank

10 tricep chair dips

rest 1-2 minutes and repeat 2-4 more times

-Mandy

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What’s in your lunchbox?

tumblr_mxmz7yn5201r2zyogo1_500

What makes a great lunch? Is it something new, colorful, warm, hot, sweet, spicy, or one that comes neatly packed in a tupperware container? As a personal trainer and fitness nutritionist, I would say yes to each of these lunch characteristics. However, with a full schedule, time is a rarity in my household and making the time to create healthful meals is a challenge. There are many benefits to eating a healthy balanced meal mid-day, and Fit Chow helps me do just that without any time consuming preparations!

Eating in the middle of the day reenergizes your body and continues to provide your body with the energy it will need to stay productive throughout the rest of your workday. In addition, eating lunch (or small frequent meals) helps to keep your metabolism revving. It is a common misbelief that skipping meals to cut calories may help propel your weight loss. However, this strategy rarely produces long term, sustainable weight loss. In actuality, people who skip meals tend to weigh more than people who eat often throughout the day (according to Weight Control Information Network). Skipping lunch (or other meals/snacks) can rev up your appetite, causing you to over indulge in poor food choices.

Eating lunch is important, but what you are eating has equal importance! Some foods pack more nutritional value than others. Combining protein and complex carbohydrates (fruits and veggies) will give you a long-lasting source of energy. At Fit Chow we have combined our expertise in nutrition, health and fitness with Chef Curry’s exceptional cooking skills to create meals that fit this criteria perfectly. Ideally, a healthy lunch should be balanced with protein, complex carbs (fruits and veggies), and healthy fats. By simply packing 4-6 oz of the protein of your choice (1/2-1/3 of the protein in a container) and 4 oz (or 1/2 a container) of vegetables, you will have rapidly created a nutritional lunch to fuel your body through the rest of the work day. We have worked to create options for you that take guessing on healthy choices at fast food restaurants out of the equation.

So, take a lunch break and nourish your brain with healthful foods such as the foods Fit Chow Atlanta provides and I guarantee it will lead to a better and more productive afternoon!

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Atlanta Personal Trainer |Healthy Tacos

Taco’s the healthy way…

 

Asian-Style_Lettuce_Wraps

Eating clean doesn’t have to mean eating boring. Fit Chow’s mission is to provide you with healthy and delicious alternatives to your favorite meals. We are taking the ‘guess’timating out of the equation and preparing meals that you can trust will keep you on track and reaching your fitness goals. One of our favorite menu items, Spiced Turkey Lettuce Wraps, helps satisfy your cravings for traditional Mexican dishes without adding disastrous inches to your waistline. Wrapping your favorite lean meat and sautéed veggies in lettuce will not only reduce your overall calorie intake, the crunchy greens will also provide you with more phytonutrients, vitamins and minerals than consuming your tacos on tortillas or taco shells.

Try adding these healthy toppings to your Spiced Turkey Wraps:

Cheese gets lost in the mix. Omit it to save calories–you won’t miss it.
When it comes to creamy toppings, choose sour cream or guacamole–not both.
Add moisture-choose tomato salsas as a lowcalorie/low-fat.
Add roasted corn, smoked peppers, or mango to boost flavor and nutrition to your topping.
In place of sour cream, consider using Greek yogurt, which has more protein but still has the tang!
Try adding chopped cucumber, green onions, diced tomatoes, cilantro, mushrooms, and green/red/yellow/orange peppers.

To order Fit Chow simply click on the link!

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Atlanta Magazine Features Top Personal Trainers

top personal trainers in atlanta

Several weeks ago, Atlanta Magazine sent undercover reporters out to investigate some of Atlanta’s top personal trainers and nutritionist.  We were “lucky” enough to be one of the personal training studios being anonymously visited.  Unbeknownst to Brad, Christine Van Dusen put him to the test in a rather entertaining first consultation and then wrote about her visit in her column of Atlanta Magazine.  Amongst asking the typical questions a person new to personal training would ask, Christine had a special request.  Christine was hopeful that Brad would be able to help her learn to sit up from the lying position without using her hands!  Check out the comedic article in the 2014 July edition of Atlanta Magazine (page 33), on st

ands now!

-Mandy

 

Mandy

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Atlanta Personal Training | Anniversary

This week marked two years since opening the doors to the Brad Kolowich Jr Personal Training Studio!  Since the grand opening in 2012, the luxury private personal training studio has added two trainers, expanded the workout space, added multiple pieces of new equipment and continues to add special touches that rank it among the top fitness studio’s in Atlanta. The picture below features the six trainers who currently train in Brad Kolowich Jr’s Fitness Studio.

(Jonathan, Madeleine, Mandy, Brad, Tisch, Andy and Rocky a.k.a. the “Ruffer-ree”)

top personal trainers in atlanta

 

In celebration of the second birthday of Brad’s fitness studio, we sent our clients off with a HEALTHY post-workout protein cake ball!  Below is my secret recipe for an easy and healthy post-workout treat.

personal trainer in atlanta

1/3 cup chocolate whey protein

1/4 cup dry milk

1 tbsp honey

2 tbsp peanut butter

sugar free chocolate (or dark chocolate)

(water as needed)

Mix all ingredients together and add water slowly, until it forms a cookie dough consistency.  Scoop dough out using a tablespoon.  Form balls and place on wax paper sprayed with olive oil cooking spray.  Freeze for 30+ minutes.  Eat as is for a healthy, high-protein, low carb snack OR dip coat in melted chocolate for a post-workout treat.

-Mandy

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What to Eat This Spring

Enjoy This Seasons Finest Foods

In the US, we enjoy practically unlimited access to any food any time of the year. Although it’s nice to have watermelon in February and asparagus in August, many people don’t even know that foods have a season, let alone what foods are in season at any given time of year.

But in the food world, local is the new exotic. Farmer’s markets are popping up in every neighborhood as consumers are realizing the benefits of eating food that was grown within miles of their mouths. Local food boasts a host of benefits, including better flavor, higher nutritional value, and less environmental burden. It’s healthier for you because you get the higher nutrient levels from just-picked produce. It’s healthier for the environment because local food uses less fossil fuel for transport. It tastes better because it really is fresh (not shipped-from-across-the-country-yet-still-bearing-a-label-that-says-fresh). And it’s also interesting, as each season brings a new crop of foods that you haven’t had for an entire year. Before you’ve had a chance to tire of its bounty, the season changes to bring new, flavorful foods.

If you want to eat healthy, home-cooked meals without all the fuss, try a seasonal pantry makeover! To do it, stock up on locally-grown foods—a fun trip to your local farmer’s market will yield the majority of the ingredients you need—and simply create meals based on what’s in season in your region.

Availability will vary from region to region, but here’s a list of foods that make spring their season, along with tips on how to incorporate the new-to-you ingredients into your meals.

Atlanta Personal trainer - What to Eat This Spring

 

Artichokes. A perfect springtime appetizer, serve artichokes that have been boiled until tender (about an hour) with homemade garlic butter for dipping. Or add cooked artichokes to pasta sauce, pizza or salads.

Asparagus. Although you can pick up asparagus at the supermarket any time of the year, it never tastes as good as freshly-harvested springtime asparagus. Grill, steam, or braise, and sprinkle with some kosher salt for a simple side-dish.

Carrots. Pair them with peanut butter for a quick and healthy midday snack, or make a side dish like glazed carrots for a gourmet dinner.

Collards. Abundant spring through fall, this dark leafy green is the main ingredient in famous southern greens recipes. Collards are also a rich source of calcium.

Fennel. Fennel slightly resembles celery, with a bulbous base, which is the part that you eat. Chop into small spears and sauté in olive oil and minced garlic until tender, then sprinkle with minced fresh parsley and cook a minute more.

Morels. These wild mushrooms are so treasured, there’s even a website dedicated to morel “hunting,” complete with message boards and photos of people’s finds. Morels are delicious sautéed or roasted, and boast a nutty, meaty flavor and a rich and creamy texture.

Mustard Greens. High in antioxidants and vitamins K and A, these dark leafy greens are as nutritious as they are flavorful. The raw leaves can be added to salads or steamed or boiled until tender.

New Potatoes. Although they can be mashed, these springtime babies are best roasted or boiled and topped with a pat of butter and some kosher salt to accentuate their fresh flavor.

Rhubarb. Most famous for its part in rhubarb pie, this perennial vegetable can be cooked and pureed to make a sweet sauce, or even used to make oatmeal-rhubarb bars. Just make sure you don’t eat the leaves, which are toxic.

Spinach. Mix with baby lettuce for an exceptional salad, or sauté with garlic to make a delicious side dish.

Spring Fruits
Fruit is always easy. It is ready to eat, and tastes great. But if you’re looking for some new ways to incorporate fruit into your menu besides the “grab and bite” technique, try fruit smoothies, fruit cobblers and fruit-topped pancakes and French toast.

  • Apricots. These delectable and delicate fruits are delicious fresh, cooked into a sauce, or grilled. Get them while you can, because they don’t last long!
  • Strawberries. Strawberry shortcake, strawberry smoothies, strawberries al a mode…the possibilities are endless.
  • Avocado. Avocadoes are an excellent source of healthy unsaturated fats, but many people don’t know what to do with them outside of whipping up some guacamole. Try them sliced on a sandwich, or cubed into salads. Just remember that they don’t keep well, so try to use them immediately.

Spring Seasonings
If you’ve done a little cooking, you probably know that the seasonings can make the meal. Here are some seasonal seasonings for your spring suppers.

  • Chives
  • Cilantro
  • Dill
  • Mint
  • Oregano
  • Parsley
  • Sage
  • Rosemary
  • Watercress

If your pantry isn’t stocked with the season’s tastiest and most nutritious staples, then get yourself to your local farmer’s market and add flavor to your meals with the best spring seasonings. To find a farmer’s market near you, visit www.localharvest.org, and enjoy the bounty of spring!

 

Resourced From: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1049

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Quick, Easy and Healthy Recipe | Baked Pepper Jack and Spinach Stuffed Chicken

Baked Pepper Jack and Spinach Stuffed Chicken

Healthy Recipes Atlanta Personal Trainer

 

This recipe is simple, quick to prepare yet very delicious.  As busy personal trainers and  business owners, we often don’t get home until after 8:00–thus making it challenging to prepare, cook, and eat a healthy meal and still get into bed at a reasonable hour.  We often equate eating healthy with eating boring repetitive meals. However, dedicating your life to fitness and bettering your health doesn’t mean you have to eat plain chicken and broccoli at every meal.  This is just one easy way to spice your chicken up!

Ingredients:

Chicken

2 lbs of chicken (4 large chicken breasts–the leftovers can be used as lunch the next day)

Cajun Seasoning (I like Weber’s)

4 oz. Light Pepper Jack Cheese

1 bag Spinach OR 1 package of frozen spinach

Broccoli

1 bag of organic precut broccoli florets

1 Tbsp Olive Oil or Coconut Oil

Weber’s garlic and herb seasoning

*Serves about 4 people, or use the left-overs as your lunch for the next day (or dinner for 2 nights)!

 

Preheat the oven to 350 degrees.  Wash and trim any fat off of the chicken breasts.  Cut about 4-6 slices in the chicken breasts (make sure to not slice all the way through the breasts).  Sprinkle your desired amount of Cajun seasoning on each side of every chicken breast.  Place the chicken breast on a non-stick baking pan lined with foil. Wash your hands and set aside.

Heat a pan on low heat and spray with non-stick cooking spray.  Saute spinach until it is wilted.  Take off of heat and let cool.  While spinach is cooling, cut the cheese into small slices (each breast will get about 1 oz of cheese or 2-3 slices).  Add slices of cheese and sautéed spinach to the slits you cut previously in the chicken breast.

For roasted broccoli, line a baking sheet with foil.  Toss broccoli with 1 tbsp of olive oil or coconut oil and sprinkle with your desired amount of garlic and herb seasonings.  Spread out on baking sheet.

Bake both the broccoli and chicken at 350 degrees for about 30 minutes or until chicken is thoroughly cooked.

Enjoy!

From our kitchen to yours!

Mandy

 

 

 

 

 

 

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