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

Go Organic?

I think so.

Here’s why:

Organic

1. Must follow strict standards – grown, processed, and handled according to strict procedures – at the highest level means it contains no chemicals or toxins. (Likely best for our long term health.)

2. Free of genetic modification – Organics cannot be grown using genetically engineered seeds.

3. Better for the soil and water supply. Because grown without chemical fertilizers or pesticides, free from leaking into our water supplies.

4. Fresher and tastes better. Because free of preservatives, has short shelf life = fresher. Also beneficial to your local community as most are likely produced close to home.

5. Safer and more humane animal products. Organically raised animals are not fed byproducts, or given antibiotics and growth hormones. And to better their health, are given more room to move as well as access to a natural outside environment. Crowded living conditions are the leading cause of animal sickness and suffering.

– Brad

May 16, 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

Men's Health, Women's Health

Do It Yourself Pumpkin Face Mask

As an Atlanta Personal Trainer, working out and lifting weights all day keeps my body looking and feeling great but doesn’t always leave my skin feeling smooth and hydrated. As the weather has cooled off this fall I’ve noticed yet again my skin beginning to dry out leaving me looking and feeling less than my best. This past weekend I put the highly talked about pumpkin face mask to the test. Pumpkins are the fruit of the season and are full of skin aiding vitamins and nutrients. Due to their high content of vitamin A (skin healing), vitamin C (antioxidant) and zinc, they are great for environmentally damaged and sensitive skin. And yes, this pumpkin face mask left my skin feeling smooth and moisturized. So mix up this recipe, draw yourself a warm bath, grab a cup of warm tea and relax tonight to end your Monday with some skin pampering bliss!

Ingredients:

2 tsp cooked or canned pumpkin
½ tsp honey
¼ tsp milk
¼ tsp heavy whipping cream or ½ tsp brown sugar

www.care2.com

Written by, Mandy Malool Atlanta Personal Trainer and Specialist in Fitness Nutrition

October 15, 2012/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

Atlanta Personal Trainers Brad Kolowich Jr. and Mandy Malool’s Favorite Fall Fat Burners

the Best Atlanta Personal Trainers suggest some fun fall activities that will keep you fit

Fun Fall Workouts

1. Walk to the park.
Walking in the park with our four legged friend Rocky is a favorite fit fall activity we love. The weather is perfect and you don’t need any additional equipment. Just throw on your favorite tennis shoes and hit the pavement. To burn some additional calories, pack a book bag with a blanket (the additional weight will up your calorie burn), ball and healthy snack/lunch.

Calories burned: approximately 340 (for a 150lb.person on flat terrain)

2. Play Ball
Grab some friends, family or even the family dog and head outdoors for a fun game of flag or touch football. Running around after the pigskin can help you shed up to 500 calories per hour. This will give you a cardio workout like no other, leaving you tired and ready to relax in front of some fall football. After burning yourself out playing the game, you can sit guilt free in front of your TV to cheer on your favorite team.

Calories burned: 520 per hour

3. Rake and jump
Raking and jumping in the leaves was an annual event at our house growing up. Little did I know the beneficial exercise we were all receiving from this exilerating activity. Raking leaves is an excellent upper body workout! The rotating movements of your body engages shoulders, arms, back and core. Just make sure your rotate sides to equal work both sides of the body.

Calories burned: 260 per hour (jumping and re-raking adds additional calorie burn J).

4. Hitch a Ride
Check out your local Chamber of Commerce in your area to find a stable close to you that provides riding lessons. Horseback riding is fun and works muscles you are not use to using. Surprisingly, it burns a great amount of calories and is the perfect way to get outdoors and enjoy nature and this beautiful season.

Calories burned: 470 per hour

5. Take a Hike
One of our favorite things to do in the fall is get up to the mountains and enjoy the scenic view and cool crisp weather the mountain have to offer. The uneven terrain on the hiking trails engages more muscles and causes you body to work harder than walking on a flat surface. The scenery, sounds and scent of fresh air are so beautiful you won’t even notice all the huffing and puffing you’ll be doing.

6. Go Pumpkin Picking
We like to have an annual pumpkin carving contest at our house each October. This year we are adding an active twist to our yearly adventure. We will be packing our crew up to head to the local pumpkin patch. You could spend hours looking for the perfect pumpkin, and while you do you will be putting in several hundred steps around the farm. To add an extra fat burn and strength workout, carry you pumpkin around the patch. Keep the pumpkin close to you body, if you think you’ve found a better one, squat and pick it up and set the other down. Great leg workout!

7. Race the Finish
Fall is a great season for running, and many local running/walking events take place in the fall. One favorite that is dear to our heart is Atlanta’s annual JDRF Walk which donates to helping cure type 1 diabetes (T1D). Brad’s younger brother, Jonathan now 23, was diagnosed with type 1 diabetes at 13 years old. Since then, we have been avid supporters of JDRF. JDRF is now the largest supporter of helping improve the lives of all people affected by T1D by accelerating progress on the most promising opportunities for curing, better treating and preventing T1D. This year we will be walking in Centennial Park on October 20th. Go to www.active.com to find a cause you are passionate about and get active!

Calories burned: 460-680 per hour

8. Get Spooked
If fear is the reason behind your increased heart rate, you are not getting the same fat burning exercise as an intense workout. However, add walking, jogging or even better running to your fear and your calorie burn will reach all time highs. There is no better way to jump start this type of high intensity workout than running through a haunted corn maze or haunted house. This is a great way to enjoy the season, get outdoors, and for the thrill seekers get an adrenaline high along with getting physically fit. Walking through the frightful space can burn 150 calories and hour but running (or sprinting) will increase the burn to over 250 calories per hour!

Calories burned: 150-250 per hour

This weekend, pick an activity and try it! Send us a pic of you, your family and/or friends staying fit this fall!

In health and fitness,
Mandy Malool
Certified Atlanta Personal Trainer and Specialist in Nutrition
ISSA–CFT, SFN

adapted from www.sparkpeople.com

October 9, 2012/0 Comments/by MasterKolowich

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

Atlanta Personal Trainer presents :anyWhey Treats

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.

: 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

August 14, 2012/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

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

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

September 13^th @ 6am and 7pm

September 18^th @ 6am and 6:30pm

September 20^th @ 6am and 7pm

September 25^th @ 6:30pm

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

bradkolowichjr.com

August 2, 2012/0 Comments/by MasterKolowich

Healthy Eating

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

June 15, 2012/0 Comments/by MasterKolowich

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

Share a Fabulously Fit Day with Dad!

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.

June 15, 2012/0 Comments/by MasterKolowich

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