Trainer Spotlight: Jonathan Kolowich
Jonathan’s favorite exercise: burpees
Why Jonathan loves burpees:
Pictured below: Jonathan performing the burpee.
Happy September, everyone!
Continue believing in yourselves, working hard and being the best version of you!
Trainer Spotlight: Mandy Malool
Mandy’s favorite exercise: Deadlift
Why Mandy loves the deadlift:
Pictured Below: Mandy performing the deadlift.
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):
Image source: @carolkolofit
Adapted from: http://www.popsugar.com/latina/Health-Benefits-Eating-Avocado-40918105
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.
Adapted From: https://www.popsugar.com/node/42113170
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.”
Best,
Caroline Kolowich
Like you all, our personal trainers are on a busy schedule and often find themselves on-the-go. While we are busy, we still do our best to eat healthy and make healthy lifestyle choices. Check out our list below of some of our favorite snacks and on-the-go breakfast options!
Snacks/Breakfast
By: Caroline Kolowich, Evaluation and Transformation Specialist
LIVE LIFE FIT
CLIENT OF THE MONTH
Stephanie Aaron
June 2016
Stephanie has come such a long way in her time training at our studio. First thing you’ll notice about Stephanie is that she always walks in with a smile one her face and brings positive energy to each training session. Not only does she do a great job in the studio, but she also does a great job with her nutrition and workouts outside of the studio. Stephanie’s dedication to her workouts and nutrition has resulted in a total loss of 32 inches and her strength has gone through the roof! In a short four week period she increased her 1-rep max on bench, squat, deadlift, and push press by 10-35lbs. resulting in numbers of 110, 170, 150, and 75 respectively (who’s says ladies can’t lift heavy?!). She’s also been a great influence on her friends and getting them involved in exercise as well! Thank you for your motivation, encouragement and inspiration to others! Congratulations Stephanie on the progress thus far, keep it up!
-Mandy
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
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