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Health Benefits of Eating Avocado | Atlanta Personal Trainer

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The craze for avocados has increased over the past few years. Not only are people discovering more and more recipes, but they are also discovering health remedies with avocados. Avocados can be used for numerous things, and almost never fail to make a snack or meal more tasty. Who doesn’t love guacamole, avocado and eggs or avocado toast? People even enjoy eating avocados by themselves these days!

Avocados surely are a delicious superfood, full of good fats and vitamins; so, why not dig down a little deeper into what exactly is so healthy and great about avocados?

Below are some fun facts about avocados (adapted from: www.popsugar.com):

 

  1. They’re high in “good fat.” Avocados are packed with monounsaturated fats, which fight heart disease and can reduce potentially harmful cholesterol.
  2. Antioxidants are abundant in avocado. Avocados are full of antioxidants, which are believed to protect cells from damage caused by free radicals.
  3. Avocados are chock-full of vitamins. Amounts of the vitamins in avocado can vary, but the fruit is full of important vitamins K, C, B5, B6, and E.
  4. They’ve got protein! Unlike many other fruits, an avocado actually contains protein. The amount of protein depends on the size of the fruit, but about 100 grams of avocado contains 2 grams of protein.
  5. You don’t have to eat avocado to reap benefits. OK, eating avocados is really good for you, but it’s also a great addition to your beauty routine.
  6. You can substitute avocado in place of more fattening oils or butter. The California Avocado Association details how avocado can be a healthier alternative to regular baking ingredients.
  7. It might be a nutrient booster. The growers’ group also suggests that avocado consumption could help the body absorb other nutrients from food; one study seems to support this idea.
  8. They’re good for pregnant women. Avocados contain folate, which is essential for growing babies.
  9. And don’t forget about the potassium. Avocados, like bananas, contain potassium, which is an important mineral to consume for a number of bodily functions and processes.

Image source: @carolkolofit

Adapted from: http://www.popsugar.com/latina/Health-Benefits-Eating-Avocado-40918105

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Here’s Exactly How Much You Should Be Exercising If You Sit at a Desk All Day, Says Science | Atlanta Personal Trainer

Here’s Exactly How Much You Should Be Exercising If You Sit at a Desk All Day, Says Science 

The perils of sitting all day aren’t good. Researchers have shown that remaining stationary for extended periods of time (like at your 9-to-5 desk job) can be detrimental to your health. While exercise is a big part of offsetting the harmful effects of sitting, it was unclear how many gym sessions were needed to help — until now.

A new study, published in The Lancet, shows the ideal formula for counteracting the negative effects of a sedentary job. Instead of a fixed number of hours spent exercising, the ratio depends on how much you sit: people who work a typical eight-hour day should spend at least one hour each day moving; if you sit six hours a day, you should spend half an hour exercising. The research also indicated that the exercise doesn’t have to be all at once — or rigorous. It can be spread throughout the day and be as simple as walking.

The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States, and Australia. Using previous data, the researchers examined data from 16 published studies and used it to determine how much exercise is required to compensate for sitting. Their recommended daily exercise goal is higher than previous advice but not necessarily less attainable, given it can be completed throughout the day.

Fitting in an hour of exercise a day sounds especially daunting if you have a desk job, but there are plenty of workouts you can complete before and after work. Even if it means taking a 10-minute walk during lunch, your body will thank you in the long run.

Image Source: POPSUGAR Photography / Benjamin Stone
Product Credit: Nike

Adapted From:  https://www.popsugar.com/node/42113170

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August 2016 Newsletter | Atlanta Personal Trainer

Happy August, Everyone!

We are excited to be bringing monthly newsletters back into the mix here at the studio. Through our monthly newsletters we will be sharing exciting events and news occurring at the studio as well as in our clients’ lives. If you are a client and have something big coming up in future months please keep us posted and we are happy to share in our studio newsletter!

We hope you all have an awesome August and continue to work hard to reach your goals and live the life you have always wanted to live. YOU can do whatever you set your mind to and YOU deserve to be happy; never forget that.

“In order to succeed we must first believe that we can.”

august newsletter

Best,

Caroline Kolowich

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A Hot Weather Workout Plan | The Weather Channel

Join our very own Atlanta Personal Trainer, Brad Kolowich Jr on the Weather Channel for tips on how to exercise in this hot summer heat.  (Click on the image below for a link to the video.)

For a link to the video, click on the image above.

For a link to the video, click on the image above.

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Atlanta Personal Training | Before and After | Client of the Month

Live Life Fit

Client of the Month

Nicole Hogan 

atlanta personal training

Atlanta personal training

January/February 2014

 We have a first ever three month streak for Client of the Month at Brad Kolowich Jr’s personal training studio.  Nicole Hogan, 28, a full-time nurse at Children’s Healthcare of Atlanta and an O.R. Nurse at Atlanta Plastic Surgery Specialist has been working non-stop in pursuit of competing in her first ever NPC Bikini Competition.  Through the holiday’s, Valentines, snow storms (and being stranded at the hospital), her birthday, illness and other special events, Nicole has let nothing be an excuse for reaching her goals she has set in place.  Nicole stays consistent with her workouts in the studio and on her own.  Since the start of the year, she has learned to take her nutrition to another level—prepping meals, counting her macronutrients more diligently, weighing and measuring everything to meet her ideal macronutrient make-up, and she even completed a trial run through of the dietary process to get stage ready!  This vigorous two week process involves sodium loading, then sodium depleting, water loading and then water depleting, and finally carb depleting and carb loading—and Nicole tackled it flawlessly!  A year after beginning her fitness journey, Nicole is in the best shape of her adult life.  In the picture above she has photographed her abs in March 2013 and again in February 2014.  She is a true testament to Richard G. Scott’s quote about consistency, “We become what we want to be by consistently being what we want to become each day.”  Nicole will be competing March 21-22 in Pensacola, FL in the Panhandle Showdown Championships National Qualifier in hopes of receiving her national qualification to compete in other future National NPC Bikini events.  We wish you the best of luck Nicole!

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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 Trainer presents :anyWhey Treats

protein cake pops, Jezebel August 2012

Brad Kolowich Jr. Personal Training Studio boast many special features that sets it in a class of it’s own in the arena of training studio’s in Atlanta.  As mentioned in Atlanta’s 2012 August edition of Jezebel Magazine, one particularly unique quality at Brad’s studio is the inclusion of a line of healthy treats, :anyWhey Treats.  Baking and cooking has always been a hobbie/passion of mine (just ask my parents who had to instate the rule, “you make it you eat it and clean it”).  My combined passion for baking, health, nutrition and fitness birthed my new idea to create a treat that wouldn’t spoil your waistline, would satisfy cravings for sweet treats, provide the body with the necessary pre/post workout fuel to aid in recovery, boost metabolism and aid in the release of body fat while preserving muscle tissue.  :anyWhey Treat’s menu changes frequently at Brad Kolowich Jr. Studio’s.  Below is a sample menu.

protein cake pops, jezebel magazine 2012, brad kolowich personal training

: anyWhey treats
Featuring: all natural, healthy and energizing pre/post workout treats

Energy Boosting Protein Cake Pops, $2.00 each

for orders, contact Mandy Malool, mandy@bradkolowichjr.com

Nutrition (approximately per ball): Calories 57, Fat 2.75g, Carbohydrates 5g, Protein 6g

Protein Bars………$2.00 each
Peanut Butter Cheesecake
(Oats, Vanilla Protein, Peanut butter, Cheesecake flavoring)
Chocolate Almond Delight
(Oats, Chocolate Protein, Almond Butter, Coconut extract)
Lemon Bar
(Oats, Vanilla Protein, Almond Butter, Lemon Flavoring)

(Nutrition varies per bar) Approximately 100 Calories, 2g fat, 10 Carbs or less, 10g protein

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Atlanta Personal Trainer Shares 6 Pack Secrets

“AB-Attack” Fit Camp

Coming September 2012

30 minutes of intense Ab-focused training.

Guaranteed to help reshape your midsection!

Starting at $10/session*

September Fit Camp Schedule

1st Session begins September 11th @ 6:30pm

September 13th @ 6am and 7pm

September 18th @ 6am and 6:30pm

September 20th @ 6am and 7pm

September 25th @ 6:30pm

*5 session commitment rate September. $15/individual session purchase.

bradkolowichjr.com

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Dad’s Day Dish Compliments of Atlanta Personal Trainer

Mahi Mahi Fish Tacos

2 Mahi Mahi Burgers from Trader Joe’s

4 Reduced Carb Whole Wheat TJ’s Tortillas (These are my favorite new find at TJ’s!  Each one only has 45 calories and 3 net carbs, and 7g of fiber!)

1/2 cup frozen fire roasted pepper and onion blend

2 cups broccoli slaw

1/4 cup fat free ricotta cheese

1 Tbsp Chipotle Mustard (Silver Spring makes a great one!)

Saute the Mahi Mahi burgers about 6 min on each side.  Once cooked add the broccoli slaw to the pan and season with spices as you wish (for an extra fat burning kick add some red pepper).  Mix the burgers and slaw together.  In a separate pan, spray with cooking spray and heat to medium heat.  While heating, in a small bowl mix the ricotta cheese and mustard.  In the heated pan add a tortilla and a put a dollop of the cheese mixture on the tortilla.  Heat for about 1-2 minutes and add some of the Mahi Mahi and veggie mixture to the totilla shell.  Enjoy while its hot!

Quick, easy and absolutely yummy!  Guaranteed to impress your Dad with this one…(He’ll never know if came from a box)!

Recipe serves 2.  Nutrition Facts (per serving, 2 tacos)

245 calories, 8g fat, 29g protein, 27g carbs, 16g fiber (this is more than half of your daily required intake!)

Mandy Malool

B.S.Ed, ISSA-CFT

 

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Share a Fabulously Fit Day with Dad!

 

Peachtree Road Race

Every year I ponder over ideas of what to do for my Dad for Father’s Day. My Dad is a simple and graciously giving man. He does so much for everyone (especially our family), all along expecting nothing in return. So every year when Father‘s Day comes around it is an agonizing battle in my mind to find that gift that seems grandiose enough for a man who has gives so effortlessly, yet his only wish is for others to be happy. As easy as it seems, for my Dad, like many others, nothing means more than the gift of spending quality time together. So this Father’s Day, think about spending some time doing something that will encourage the man that has cared so much for you to do the same for himself. Here is a list of ideas that will help to inspire your Dad to live a long and healthy life so you and your Dad have many more Father’s Day’s together!

1. Get him a massage–a massage is a great way to easy your mind, relax and relieve stress and sore muscles.
2. Men’s Health–give your Dad a 1 year subscription to Men’s Health or Clean Eating (if you Dad is the cook of the family, like mine).
3. Cook a Healthy Meal Together -According to the wisest man to ever live, Solomon, “…there is nothing better for people in this world than to eat, drink and enjoy life.” (Ecclesiastes 8:15) So this Father’s Day, plan a healthy meal and treat your Dad to some good food, drinks and enjoy it together. Check out the Father’s Day Recipe ideas at www.eatingwell.com/recipes_menus/collections/fathers_day.
4. Memory Box–Make a box of memories from your childhood. Have each family member add a special memory of Dad to the box. You could include pictures, foods, toys, funny memories, jokes, etc. Look through the box and share your fondest memories together. Sharing joy and laughter together relaxes your body, boosts your immune system, triggers the release of endorphins (the bodies natural feel good hormones) and laughter protects your heart by improving function of the blood vessels and increases blood flow (www.helpguide.org).

5. Plan a day hike, family tennis match, golf outing, participate in a walk/run such as a 5k for a charitable organization, go outside and “throw a few”…whatever you do, just get out and be active in whatever sport/exercise your dad is into and do it TOGETHER!

6. Surprise your Dad with a home visit or a visit to a personal trainer. A personal trainer can help show you and your Dad exercises and routines that will help you both to stay healthy for years to come! I know some good one’s if you need a recommendations 😉

Don’t waste another minute…Father’s Day is this Sunday, June 17th. So get a jump start and begin planning your healthy adventure with your Dad.

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