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LIVE LIFE FIT

CLIENT OF THE MONTH

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Paige Crawford

September 2016

Cincinnati native Paige Crawford, 26, moved with her fiancé (soon to be husband) to Atlanta in July 2015.  Prior to moving, Paige visited the studio and consulted with Mandy to get a solid nutrition plan and set long-term and short-term fitness goals with the end goal being wedding ready for her September 17th nuptials!  Paige has set weight loss, body composition and strength and endurance goals this past year.  She has lost more than 18 total inches (4 in the waist) and over 14 pounds while gaining lean muscle mass and drastically decreasing her body fat.  In addition to her weight loss, Paige set a goal to complete her first Peachtree Road Race and has a new time goal for an upcoming ½ marathon in December.  She is also the current studio record holder for the V-Max and 500m row.

Paige’s dedication to setting goals and bettering her health and fitness is unbelievably inspiring!  Thanks Paige for filling the studio with your warm smile, positive attitude, caring personality and drive to succeed!

Please join us in wishing Paige congrats on her success in and out of the gym and best wishes on her special day and upcoming marriage!

Trainer Spotlight: Mandy Malool

Mandy’s favorite exercise:  Deadlift

Why Mandy loves the deadlift:

  • Minimal equipment required
  • Works more muscles simultaneously than any other movement
  • Builds core stability
  • Helps increase cardiovascular fitness
  • Has real life application
  • The main muscle group focus is on the hamstrings, glutes and lower back. Who doesn’t want to ensure they are looking good from the back as well as the front?!?!

Pictured Below: Mandy performing the deadlift.

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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

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!

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

What is the best thing to eat post-workout to support fat loss and muscle growth?

Atlanta personal trainers specialist in fitness nutrition

Research suggests that he right combination of amino acids, quickly digested proteins, and quickly digested carbs can improve performance, stimulate better recovery, reduce muscle soreness, improve immune function, increase protein synthesis and reduce fat mass (International Sports Sciences Association). What you consume post workout is highly dependent on the individual‘s body type, the duration and intensity of the workout, and individual goals. At Brad Kolowich Jr. Personal Training studio our trainers provide clients with the most up to date information, education and motivation to keep them continuing to see results time after time. We have our very own in-house protein shakes and protein bars that are filled with all the essential macronutrients you need to replenish your systems after a tough workout. This week we are featuring two protein shakes the Blueberry Dream and Chocolate Raspberry Delight. We also have a variety of protein bars that are made with top of the line ingredients such as gluten free oats, a blend of whey proteins and brown rice protein, and healthy fats making them a great post-workout snack. New to the flavor stash this week is the Red Velvet Cake protein bar. If protein shakes or bars just aren’t your thing…no worries, one of Brad’s top personal trainers will help you pick the best options nutritionally for you!

-Mandy
ISSA-CFT, SFN

A Personal Trainer may be just what you need to help you reach your New Year Resolutions!

At times, we all need a little help with exercise. Whether you are just starting out, have been at it for a long time, have reached a plateau, are training for a specific sporting event, need motivation, need to be held accountable, bored with your routine, need to be challenged, set a new year’s resolution, set a new fitness or health goals, or maybe need to workout at home between your busy schedule, an Atlanta personal trainer from Brad Kolowich Jr Personal Training Studio could be the answer to reaching your fitness goals. With the help of a personal trainer from Brad Kolowich Jr. Personal Training Studio you will find it easier to continue to strive to reach fitness goals your never imagined possible. Nationally certified personal trainer Brad Kolowich Jr. or a nationally certified trainer of his staff will create an individualized program to help you lose weight, gain muscle mass, tone up, gain strength or just hold you accountable to your workout. Whether you are deep into your exercise journey or just beginning, an Atlanta personal trainer may be just what you need to take it to the next level.

Need help with how to start a new fitness program to meet your New Year Resolutions?

Nationally certified personal trainer’s from Brad Kolowich Jr. Personal Training Studio in Atlanta have an expertise knowledge base of generating complete exercise programs that include all the activities you need to reach your fitness goals. Brad and his team of the best Atlanta personal trainers have worked with many clients incorporating cardio, weight training, strength training, sports specific drills, flexibility and cross fit activities into their program design to keep your muscles confused and changing body always guessing what is coming next. The personal trainers from Brad Kolowich Jr Personal Training Studio will help you choose exercises, weights, and reps and set, setting your mind free to enjoy a workout. This is where a personal trainer may be the biggest help when beginning a new fitness program. Brad or a member of his personal training team can help your maximize your workout time, push you to your maximal limit yet helping you to stay within your limits to prevent injury and overuse. This extra push and consistent variation from a personal trainer will help you reach your goals quickly and in no time you will be losing weight, gaining lean muscle, toning up, gaining strength and looking and feeling better than ever before.

Nick Theos has been training with Brad for almost two years.  Recently, Nick and his family struggled with some physically and emotionally trying times while his sister battled cancer and they unexpectantly lost his father which naturally through Nick’s schedule and typical lifestyle out of wack.  However, Nick used these difficult times as motivation to rededicate himself to his workouts in the gym.  With Brad’s guidance in nutritional strategies and Nick’s commitment to three workouts a week with Brad and additional regular cardio, calf and core sessions on his own, Nick has lost nine pounds this winter and continues to see weight coming off while adding muscle (even through the holidays).

Personal Trainers in Atlanta Brad Kolowich Jr

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

The Fit Persons’ Comfort Food

Top Trainers in Atlanta Gift clients with Healthy protein pancakes

At the Brad Kolowich Jr. Personal Training Studio in Atlanta, our personal trainers encourage and motivate all of our clients to follow a sound nutrition program that helps them to get the most “bang for their buck” in personal training results. We hold high regards to the fact that your must put in 100% in the gym and 100% into your nutrition plan. With slack in one area or the other you will never see your full fitness and health potential.

However, even as personal trainers, we too have cravings, desires and the need to have some traditional comfort foods (especially this time of year as the weather cools, family gathers and we are allotted a couple of mornings off to lie around in pajamas a little longer than normal). A Saturday morning favorite of mine growing up was indulging in a stack of warm fluffy pancakes! The typical boxed pancake mix is loaded with highly processed flours, sugar, sodium, and even hydrogenated oils (a.k.a. Trans fats). All of these ingredients add up to a whole lot of empty calories. So, this Christmas, in lieu of Christmas breakfast casseroles and stacks of boxed pancakes, we are encouraging our clients to try ramping up the nutritional content of their lazy morning breakfast and try our healthy alternative to traditional pancakes!

This jar contains all the makings you need to create a delicious, mouth watering batch of protein packed pancakes. This pancake combo is gluten-free, high in fiber, sugar free, and guaranteed to fuel your body for all your busy holiday festivities ahead. Each jar contains 1 cup of rolled oat flour, 1 scoop of all natural vanilla whey protein, 1 tsp baking powder, and 1/8 cup of carob chips. All you do is pour the contents of the jar into a bowl, add three egg whites, 1/4 cup of unsweetened almond milk and ½ of a smashed banana (optional). Pour the batter over a medium heated skillet and cook until brown on each side. We’ve attached all natural maple almond nut butter as a special topping for our clients. For other toppings try:

1 tbsp peanut butter + ½ sliced banana
½ chopped apple + 2 tbsp sugar free syrup
¼ cup unsweetened shredded coconut + 2 tsp honey
¼ cup berries + ¼ nonfat Greek yogurt
1 poached egg + ¼ avocado

Get creative with various combos! The nutrient and flavor combinations are endless!

Written by,
Mandy Malool, ISSA-CFT, SFN