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A 4th Of July Meal That Won’t Sabotage Your Diet

healthy holiday eats

For us, the Fourth of July has always meant pool parties, watermelon, fireworks, barbeques and popsicles. As with most holidays, the fourth comes with its share of care-free attitudes, food celebrations and overindulging in heavy foods, which ultimately can make waistlines explode along with the firecrackers. Our clients admit that this is a time they tend to go a bit overboard. The good news is that while some of the food choices can be a real doozy for your summer beach body and for your health, if you simply concentrate on foods that are naturally red, white and blue, your meal will actually be lower in calories, artificial colors and in preservatives. You’ll also arm your body with the nutrients it needs to fight assaults from pollution, sun damage, stress and other toxins like alcohol, grilling carcinogens and less-than-healthy food choices.

To leave the BBQ feeling as good as new, ditch the items below—and their negative effects on the body—and replace them with foods that are naturally red, white and blue.

Most holiday foods (think fatty chips and burgers, creamy macaroni salads and rich desserts) are high in fat, calories, sugar and sodium, and low in nutrients. This means they ultimately damage your health and cause weight gain and bloat.
Foods high in salt increase blood volume, making you bloated. These foods also increase your risk for heart attack and stroke, increase inflammation, add more pressure to joints (making arthritis worse) and contribute to many other health issues.
Fatty foods are high in calories and lead to weight gain. They also take a long time to digest, so the food sits in your stomach for awhile, making you bloated. Plus, most of the fats at barbecues are saturated or contain trans fats, which are not good for your heart or your cholesterol level.
Sugary foods are also typically high in calories and they seem to weaken the immune system by reducing the ability of white blood cells to destroy bacteria.
Avoid fatty, high-calorie, salty and sugar-laden foods (such as the ones mentioned above) and instead choose foods that are naturally from the red, white and blue family—foods like berries, watermelon, tomatoes and cherries; bananas, mushrooms, pears and onions; and blueberries, blackberries, grapes, purple cabbage. (Check out all of the options below.) And then round out the rest of your barbecue with grilled, steamed and raw veggies and lean grilled protein (such as chicken breast or fish). And if you want a carbohydrate, go for fruit, corn on the cob, beans or whole grains.

Here’s why these red, white and blue foods can keep you healthy:

They fight damage and toxins. These plant-based foods are packed with antioxidants and anti-inflammatory compounds that help to neutralize toxins and prevent inflammation that leads to disease and accelerated aging. This damage can be caused by overdoing it on less-than-healthy foods and drinks.
They keep you lean and bloat-free. Typically packed with fiber, these foods are naturally low in calories. Fiber prevents constipation and helps keep you regular. After your body extracts nutrients from food, fiber (think all vegetables, fruits and high-quality carbohydrates like red quinoa, red kidney beans and navy beans) helps to flush out the remains (waste and toxins) from your colon to give you a flat stomach.
They are 80 to 90 percent water and provide potassium to restore normal fluid balance and work against sodium to flush bloat.
Instead of artificial colors and flavors, get your red, white and blue from these scrumptious and health-promoting beach-body friendly meals:

For the grill:

Instead of a cheese burger, try a Portobello Burger
Skinny Turkey Meatballs with Wild Blueberry BBQ Sauce
Barbeque Salmon
Homemade Veggie Burgers made with Red Peppers and Mushrooms
Chicken Caprese Sliders
Healthy alternatives to creamy, fatty side dishes:

Instead of classic deviled eggs, try Skinny Deviled Eggs or Skinny Egg Salad Sandwiches
Instead of Classic Mashed Potatoes, Try Cauliflower Mashed potatoes
Egg Salad Tomato Poppers
Strawberries and Feta
Skinny Creamy Artichoke Dip Bites
Balsamic Drizzled Roasted Red Pepper & Eggplant with Feta
Veggie Chips

Try these lightened up desserts:

Fruit & Cream Crepes
Coconut Fruit Pops
PB & Banana Frozen Pops
Lemon Wild Blueberry Mini Tarts
Fruit Tarts
Skinny Strawberry Mint Ice cream
Grilled Banana Split

http://www.acefitness.org/acefit/healthy-living-article/60/5499/a-4th-of-july-meal-that-won-t-sabotage-your/

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Avoid Vacation Weight Gain | The Healthy Vacation Guide

Eat and Exercise the Right Way, Away From Home

how to prevent vacation weight gain Atlanta Personal Trainers

Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.

Roadies
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:

  • Pack a cooler full of healthy snacks, and even complete meals such as Fit Chow. Chopped veggies, fresh fruits, bottled water and LaCroix (my favorite), Greek yogurt, low sodium turkey/beef jerkey, air popped pop corn, and nuts/seeds.
  • Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
  • Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
  • Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
  • Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
  • Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded and non-fried items and kid-sized portions.

 

Frequent Flyers
Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:

  • Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.
  • If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.
  • While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.
  • Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.
  • Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.
  • Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.
  • It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

Cruise Control

Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:

  • At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.
  • If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.
  • If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.
  • Most cruises offer a healthier “spa menu.” Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).
  • Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

 

Staying Inn Shape
As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:

  • When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.
  • If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.
    Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.
  • If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.
  • Ask the concierge about healthy restaurants, markets, parks, trails and maps.
    Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.
  • Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen.

It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.

Adapted from,

Nicole Nichols

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=231&page=3

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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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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

candy corn popsicles Atlanta Personal Trainers

 

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

Atlanta Personal Training

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

Atlanta Personal Training

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

Atlanta Personal Trainers healthy-cake-batter-paleo-dough-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

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Grass Fed or Grain Fed Beef?

grass_fed_cattle

Fit Chow Atlanta | Grass Fed or Grain Fed?

What’s the Difference between Grass Fed Beef vs Grain Fed/Grass Finished Beef?

Grass Fed Beef = cattle roam free on a pasture & eat only grass
Grain Fed/Grass Finished Beef = Cattle confined in feed lots & eat mostly grain

What’s the Difference between Nutrition Profiles?

The label “grass-fed” refers to cattle who are given an all-grass diet. Grass-fed meats are higher in beneficial omega-3 fatty acids and Conjugated Linoleic Acid (CLA). Studies show omega-3 fatty acids lower the risk of heart attack, lower blood pressure, and improve brain function. Studies also show, CLA’s may reduce the risk of cancer.  Grass fed beef is leaner and juicer, thanks to higher moisture content in addition to having more omega-3 fatty acids, CLA’s, vitamin B6 and beta-carotene. Also, grass fed beef has as little as 140 calories per serving plus lower cholesterol.  When you are shopping for beef, look for a meat that has fat yellowish in tint (not white).  This color in the fat is derived from the cows grass intake.

Grain-fed or grass finished beef is more greasy and not as juicy. Plus, it’s ‘fattened up’ on a variety of grain or corn by-products that are not healthy and highly refined (the fat will appear white in color in a grain fed cow). Regular consumption is not recommended as part of a healthy diet because there is risk in elevating bad cholesterol levels.

The “Quick and Dirty”…

CTGB_Circles

Fit Chow Atlanta only uses meats that have never been treated with antibiotics or given hormones.  Our beef is always grass-fed and of the leanest cuts.

Source:

http://www.justaddgoodstuff.com/grass-fed-vs-grain-fed-beef/#.VCrbUkvXklI

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Cooking with Coconut Oil | Atlanta Personal Training

Benefits-of-Coconut-Oil1

Heat, along with light and oxygen, can destroy the beneficial fats in some oils. Polyunsaturated fats are the most fragile and are not recommended for cooking. Coconut oil, being mainly a saturated fat, is able to withstand higher temperatures than other oils, making it one of the best oils for cooking. It also gives a delicious taste and superb texture to foods. (http://healthyeating.sfgate.com)

At Fit Chow Atlanta, coconut oil is the only oil being used during any cooking that requires high heat.  To try Fit Chow, visit our website at www.FitChowAtlanta.com.

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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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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 | October 2013 Client of the Month

Client of the Month:  Madeleine Conti

Brad Kolowich Jr Personal Training Studio

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

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