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Fitness, Healthy Eating, Men's Health, Women's Health

Health Benefits of Eating Avocado | Atlanta Personal Trainer

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):

They’re high in “good fat.” Avocados are packed with monounsaturated fats, which fight heart disease and can reduce potentially harmful cholesterol.
Antioxidants are abundant in avocado. Avocados are full of antioxidants, which are believed to protect cells from damage caused by free radicals.
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.
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.
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.
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.
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.
They’re good for pregnant women. Avocados contain folate, which is essential for growing babies.
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

August 8, 2016/0 Comments/by MasterKolowich

Fitness, Healthy Eating, Men's Health, Uncategorized, Women's Health

Hauntingly Healthy Recipes for Halloween

Candy, candy, candy! Tis the season! Don’t let Halloween kickoff the holiday season by adding inches to your waistline. Below are some healthy recipes that will help you feel as though you are cheating but will continue to help you focus on bettering your fitness and health!

Candy Corn Popsicles

Turn yogurt and juice into a seasonal treat. Serve these on Halloween morning for a fun & healthy breakfast treat OR eat after your halloween workout!

Ingredients:
1 scoop vanilla whey protein mixed with 6 oz water or unsweetened almond milk
1 cup orange juice
1 cup pineapple juice
Popsicle molds

To make these dairy-free, use coconut milk and veggie based protein powder.
If you don’t have popsicle molds, use paper cups and craft sticks.

Carefully pour two tablespoons of protein mix into the bottom of your molds. Freeze for 20 minutes.
Pour the orange juice evenly into all the molds. Freeze for another 20 minutes.
Pour the pineapple juice on top of the orange juice.
Freeze until set.

Serving Size: Makes 6 popsicles
Pumpkin Shaped Vegetable Tray

If you’ll be going to a Halloween (or any holiday) gathering, make sure to bring an appetizer or food option that will help encourage you (and others) to fuel up with the healthiest alternatives to typically snacking foods.

Ingredients:
large shallow bowl
2 small ramekins
1 cup low-fat ranch dip or dressing (or another variety)
3-4 (1-pound) bags baby carrots
1/2 cup sliced cucumber, each slice cut into triangles
Dip:
16 oz Greek Yogurt
Ranch dressing mix

For garnish:
Pepper strips, olives, nasturtium leaves, etc.

Directions:
Pour the carrots into the dish.
Pour the dressing/dip into the ramekins and nestle them into the carrots where the jack-o-lantern’s “eyes” should go.
Arrange the cucumbers on top of the carrots as “teeth,” and place two pepper strips above the “eyes.”
Add the nasturtium (a type of edible flower) leaves as the pumpkin stem, or use a wedge of cucumber, cut side down.
Just before serving, place half an olive on top of each ramekin of dip.

Serving Size: 1 tablespoon dip, about 1/2 cup carrots

Number of Servings: 20
Banana Yogurt Ghosts

These fun frozen bananas are as simple as they are healthy. You’ll need just three ingredients.

Ingredients
1 banana, sliced in half
2 popsicle sticks or wooden skewers
1/4 cup low-fat Greek yogurt
1/2 scoop vanilla whey protein OR 1/2 pouch sugar free vanilla pudding mix
4 mini chocolate chips

Tips
Greek yogurt sticks to the bananas better than regular yogurt.

Directions
Carefully poke the banana onto the skewer.
Mix the yogurt and whey protein or vanilla pudding together.
Spread the yogurt mixture over the bananas.
Gently place them on a baking sheet lined with parchment or waxed paper.
Adorn with two mini chocolate chips as eyes.
Freeze until firm and serve.

Serving Size: 2 banana “ghosts”
Pumpkin Protein Cake Balls

Satisfy that chocolate craving with a high-protein, low carb healthy treat.

Ingredients:

1/3 cup protein powder (vanilla)
1/8 cup agave
1/2 tsp cinnamon
1/8 cup pure pumpkin
1/8 cup almond butter
2 tbsp sugar free vanilla pudding mix
Lily’s chocolate chips sweetened with stevia (or sugar free chocolate)

Mix all ingredients together. Add little bits of water if needed. Dough should be thick like cookie dough. Form 1 inch balls and place on parchment paper. Freeze. Once frozen, melt chocolate chips and coat balls with a thin layer of chocolate. Freeze again and serve frozen or at room temperature. They stay fresh in the fridge for 5 days and in the freezer for 5 months.

Tip: For an even healthier option, roll the cake balls in cocoa powder or cinnamon in lieu of the chocolate coating.

Makes approximately 6-8 balls.

Recipes adapted from Spark People

October 28, 2014/0 Comments/by MasterKolowich

Fitness, Healthy Eating, Men's Health, Women's Health

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.

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

March 20, 2014/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

Atlanta Personal Training | October 2013 Client of the Month

Client of the Month: Madeleine Conti

October 2013

This time of year it is easy to let busy schedules, the cooler weather, sporting events, work commitments and ailing bodies get in the way of their training schedules. The client of the month for October however lets nothing get in the way of making her training a priority. Madeleine Conti, 22, is a Percussion Instructor at Woodward Academy. She also occupies her time as an entrepreneur running her own business of teaching private in-home music lessons. She makes the commute to Brad Kolowich Jr Personal Training Studio from Peachtree City and she is preparing for her first NPC Bikini Competition. Though Madeleine only trains with Brad once a week, she gets her daily workouts in on her own and follows a strict diet (prescribed by Brad) catered to helping her reach her specific goals. In September, Madeleine had what could have been a devastating injury, but she was determined to continue to push toward reaching her goals. While rushing into work one morning Madi clumsily made “friends” with a nasty curb. She was diagnosed at Urgent care with swelling of soft tissue in her ankle OR a severely sprained ankle. Most would take some time to let healing occur; however, Madeleine instead texted Brad from the ER with a message informing him of her injury and stating “We may need to shift my focus in my workout from legs tomorrow, but I will see you in the morning.” This is just a little glimpse into the motivation, determination and dedication Madi brings to reaching her fitness goals. Madeleline is the current female record holder in push-ups and dips and holds the overall sit-up and plank record with a 13:32 minute plank! Madi brings a positive attitude and smile to every workout! We thank you Madi for being a inspiration to us and the Brad Kolowich Jr Fitness studio! Congratulations and continue to reach for the stars!

-Mandy

October 10, 2013/0 Comments/by MasterKolowich

Fitness, Healthy Eating, Men's Health, Women's Health

Supplement Review : Beta-Alanine

Supplement Review: Make BETA-ALANINE a part of your supplement arsenal.

Here’s why:

Although you get this amino acid through small amounts in meats, it’s not enough to maximize your gains in the gym. Supplementing with 1.5-3 gram in both your pre and post workout drink will ensure that you maximize your strength and power output, increase your muscular endurance, train at a greater intensity, as well as boost your intra-muscular carnosine levels (precursor to nitric oxide (NO) production = greater pump and vascularity).

Many pre-workout powders on the market already include beta-alanine in the mix so no need to add in this case although you may consider adding to your post-workout shake as well. Most reputable supplement companies sell beta-alanine, although I’ve been happy with Allmax Nutrition’s product.

– Brad

June 21, 2013/0 Comments/by MasterKolowich

Fitness, Healthy Eating, Men's Health, Women's Health

Best Form of Creatine

As a personal trainer, I get lots of questions in regards to supplementation. One supplement that I’m asked about fairly frequently is creatine. Creatine is without a doubt one of the, if not the most effective natural supplement in supporting lean muscle mass gains, strength and power increases, and greater endurance in the gym or cardio activities. While there are various forms of creatine out there, the one that I’ve found to be effective without the side effects is creatine HCL.

Creatine HCL is superior to creatine monohydrate for multiple reasons including:

No bloating, no cramping, no excess water retention outside the muscle cells (subcutaneous water buildup making you look “soft”), no necessary loading phase, and no cycling necessary. Creatine HCL also allows for a much lower dose amount in addition to a 60% greater absorption rate than monohydrate.

Although Promera was the first to launch the HCL form, multiple other companies have released this variation of creatine as well.

– Brad

June 3, 2013/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

Atlanta Personal Trainer Brad Kolowich Jr.Introduces: Small Group Core Training

Are you on your way to beach body ready?

Spring is only 69 days away, and we are here to help you get bathing suit ready. Brad Kolowich Jr and his team of personal trainers introduced their one of a kind core training calss last fall. After taking some of your personal feedback into consideration, “Ab-Attack” has made some tweaks for the New Year. Our newly redesigned Core Class will be limited to small groups and held Saturday mornings, in our private studio setting (no other training sessions will occur during this class), from 10:30-11:00 beginning Saturday, January 12^th.

The 30 minute class is guaranteed to strengthen, tone and define the abdominal region. Our regular attendees from our Fall 2012 sessions saw great results including loosing inches in their waist, increased strength, improved posture, increased cardiovascular strength and overall full body toning.

Each class will be $15. (Pre-paying for the month will help you receive some added benefits). Please contact one of our personal trainers if you, your friends or family are interested in attending. Please RSVP to reserve your spot as space is limited!

Adding a class like this even once a week to your current training and nutritional program can yield significant results if you stick with it. Try it out for a month or two and see just how much leaner and stronger your abs look and feel.

We look forward to helping you be beach ready!

Brad, Mandy, & Andy

January 9, 2013/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

How to Keep Muscle Mass While Sick and Achieve a Quick Recovery

Thanksgiving is generally a time when we all worry about unwanted weight gain. However, this Thanksgiving (as described in my Mom’s story below) our family was faced with a whole other challenge: How to keep our hard earned muscle mass while sick with the stomach bug. As personal trainer and nutritionist (and Brad a fitness model) our lively hood revolves around maintaining a lean and muscular physique. Getting a gut wrenching stomach virus has the possibility to hinder the hard work we put in on a daily basis and set us back in our physical gains. However, by following these five simple steps, we kept ourselves from falling into a huge setback.

In order to best prevent the loss of muscle during times of illness try theses remedies:

1. Believe it or not, when you are sick your metabolism speeds up (even if you aren’t moving) in order to help repair your body. So, adequate nutrition is a MUST. Start with a bland diet (bananas, rice, apples, toast) and add protein as you can stomach it.

2. DRINK plenty of water and try pedialyte or gatorade to get vitamins, minerals and electrolytes back in your system. Also, while your caloric intake is low, try drinking 5-10g of BCAA’s every 2-4 hours and 1-2g of buffered creatine (Kre Alkalyn) up to two times a day.

3. Take a probiotic. (IF you’ve had a run with the stomach virus, though you’ve cleared out all the bad bacteria in your system, you also cleared out all the good bacteria. Take a probiotic to reintroduce those vital good bacteria to your system.)

4. Eat or drink adequate protein. Try a vegan based protein powder, Greek yogurt, and bland chicken (when you are able to stomach it).

5. REST and get plenty of sleep. As mentioned above, your body is in overdrive working to overcome your illness and thus is going to need plenty of rest for your quickest recovery.

The story below was written by my Mother and Aunt, two other victims (of the 11) to our Thanksgiving fiasco, who also fought the good fight back to HEALTH and preserved muscle mass along the way by following these simple steps to recovery.

Script and pictures by Nancy Blue (Nana) and Kathy Blue (Aunt Kathy)

You are now hearing the voice of Rod Serling…..

You unlock this door with the Key of imagination….

Beyond it is another dimension.

A dimension of sound…

A dimension of sight….

A dimension of mind….

You’re moving into a land of both shadow and substance…..

Of things and ideas…

You have just crossed over into ….

DOO-DOO-DOO-DOO…..DOO-DOO-DOO-DOO…DOO-DOO-DOO-DOO—-

It was an ordinary day in Brevard North Carolina, much like any other day just before Thanksgiving…..

The weather was exceptionally nice for a late November day and the Blue family was busily preparing for a joyous holiday weekend of fun and feasting.

As the guests began to trickle in from Dacula, Atlanta, and Cashiers, all were happy to be reunited and to share in the joy of the new baby Graham.

Festivities were enthusiastically underway as pies, cookies, casseroles and a grand Turkey were lovingly prepared, and a beautiful table was set to perfection.

Yes….it was a picture perfect setting….you could say, just like a Norman Rockwell painting…until……IT HIT !!!

The HORRIBLE, HORRENDOUS… the HORRIFIC…. HEBERLING 2-0-1-2 VIRUS….

Now officially documented by the CDC as THE H 2-0-1-2 … a sinister, insidious virus with NO KNOWN CURE !!

First to fall was Nana… hardly finished with her Thanksgiving meal….she was hit hard…..

Followed shortly by Big Mike….it wasn’t a pretty sight!

Next to go were Aunt Mandy and Aunt Taylor, forced to huddle together on the bathroom floor, shivering in the night.

And FINALLY…… the last to go…. Brad and Aunt Kathy. We thought they were in the clear, but NOTHING escapes the deadly grip of

THE H 2-0-1-2 VIRUS !!!!! Yes….it was a ghastly sight…..

And there were many casualties…….

Then,as swiftly and unassumingly as the Heberling family came, they disappeared down the misty mountain road back home taking with them, their

secret biological weapon…..

Leaving only some “Sick Supplies”…….

And a note which read…… ”We came…We infected… We ate… and… We left….We Love You!”

Well, it is said that Love can be expressed in many different ways…..so next year….

the family will be ready for whatever expressions of “Love” may come their way !!!

And so…..until then….. “Village Under Quarantine For 30 Days” !!!

And so, my friends, goes another Thanksgiving in…..

Happy Thanksgiving!

P.S.

We decided we better give Santa fair warning…

…

“ Well, here I am at the Heberling’s……good kid, that Graham, but germy…..”

November 27, 2012/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

Workout While At Home for the Holiday’s

Home for the Holidays

In home workout for beginners, intermediate and advanced. Just grab a pair of dumbbells and get started.

Don’t let your fitness commitments go out the door as your friends, family and holiday parties begin to flood in. Between decorating, cooking, wrapping and shuffling from here to there remember to make room to squeeze you fitness routine in. By continuing with your regular workouts, you will have a jump start on reaching your New Year goals. This workout makes use of compound movements–exercises that use multiple muscle groups for maximum results–and its is designed for speed so you can finish it in 30 minutes without compromising your time invested in holiday festivities OR most importantly your results.

All you need is a dumbbell (10-15 llbs.) or medicine ball. Do as many reps as you can in 20 seconds. Rest for 10 seconds before moving on to the next exercise. Repeat the circuit 4-8 times.

1. Jump squat
2. Dumbbell single leg dead lift with a row (20 seconds each side)
3. Mountain climber
4. Walking lunge with torso twist
5. Alternating lunge jump
6. Dumbbell squat/front raise/press/curl
7. Jumping jack
8. Explosive pushups
9. Overhead Dumbbell crunch
10. Burpee

**As you become more proficient at this workout, you can bump up your interval to a 30 seconds on/15 seconds rest and after that 40/20 intervals.

Written by,

Mandy Malool ISSA-CFT, SFN

November 6, 2012/0 Comments/by MasterKolowich