Tag Archive for: fitness

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

timing is everything--brad kolowich jr persoanl training trainer atlantaTiming is everything!

When it comes to health and fitness, timing is everything. That is exactly what inspired the creation of Brad Kolowich Jr’s trademark double orange dot at the start of his business logo. The double dots resemble the dots on a standard digital clock. Brad says, “Everything we do is calculated to the T–from our workouts to nutrition to supplementation to recovery time.”

When trying to reach your fitness goals, one of the most important times of the days are the 2-3 hours that encompass the start and end of your workout. Brad Kolowich Jr and his team of personal trainers try to help educate and support our clients on what supplements to take to best support your body before, during and after your workouts to aid in performance and recovery. Here is a sample supplement timing guide to help make the most of your workout (suggestions vary client to client, based of his/her individual goals).

Pre-Workout
The focus of pre-workout nutrition should be on sustaining energy, increasing performance, and supporting the body to reach his/her physique goals. Take these supplements about 30-45 minutes prior to your workout.
Creatine–increases the body’s supply of ATP (energy production). Creatine increases strength and muscle gain when used in conjunction with an exercise program.
Caffeine–improves endurance, reduces muscle pain, and help mobilize fat stores. It may even help to motivate you to workout for a longer period of time.

During Workout
Hydration is critical! Water is best, but you may choose to sip on workout drinks that provide energy and replenish electrolytes, depending on the intensity and duration of your exercise.
Electrolyte drinks–rehydrate and replenish minerals lost during sweating. For long duration events, you may supplement with a drink that provides carbs for energy.
Energy drinks–ideal for extended periods of exercise to boost endurance.
L-Carnosine–helps reduce lactic acid build up in the muscles, enhance muscle contraction and promote muscle recovery.

Post Workout
Post-workout nutrition is the key to timely recovery and repair. The majority of your muscle strength and building happens after the workout! A liquid meal immediately following your workout is the quickest way to replenish and rehydrate the body. Consuming a liquid meal no more than 30-45 minutes post workout will stop the body from going into a catabolic state and ensure you have protein available for the continued protein breakdown occurring.
Protein–is necessary to stimulate muscle protein synthesis and reduce protein breakdown. Whey protein is quickly absorbed and is easy to digest post-workout. It provides the body will all the essential amino acids necessary for muscle recovery. A post-workout shake with a mix of whey, casein and carbs is our favorite way to end a workout.
Glutamine–reduces muscle soreness and speeds up recovery while also supporting the immune system.

Contact us:  inquiries@bradkolowichjr.com to learn more about the supplements which would help you best reach your goals!

-Mandy

 

adapted from Amazing Wellness

Client of the Month
Behrooz Pavarandeh

July 2013

atlanta personalt trainer

Behrooz began working with top Atlanta Personal Trainer, Andy Keller, in December of 2012. Behrooz’s primary goals are fat loss and increased strength/cardiovascular endurance. Like many of us, Behrooz’s works an extremely intense work schedule, lives a social lifestyle and battles with a sensitive stomach due to in-tolerances to certain foods. Each of these factors can make it challenging for anyone to stick to a regular workout regimen and consistent balanced dietary intake. However, Behrooz was determined to not let any limiting factors keep him from reaching his fitness goals. He makes reaching his goals a priority! Behrooz maintains a strict workout routine, getting in five sessions a week with Andy. He also met bi-weekly (now monthly) with Mandy for nutritional guidance and support. Through his adherence to his workouts and nutritional suggestions, Behrooz lost 8.5 lbs in one month, while also gaining lean muscle mass. He also lost 2.25 inches in his waist and gained muscle in his arms and calves. In addition to reaching his weight loss goals, Behrooz continues to gain strength in the weight room and has improved his finish time in the completion of several 5k’s. He most recently joined in the longtime Atlanta 4th of July tradition and ran the Peachtree Road Race. Congratulations Behrooz and thank you for your determination and motivation to reaching your fitness goals!

If your goal is to lose weight (shed fat) and/or get lean, be sure to make the Tabata Protocol a part of your cardio program.  (20 seconds of effort followed by 10 seconds rest for a total of 8 sets).

The Tabata can be done with any exercise although some examples include:

Kettlebell swings

Cleans

Thrusters

Pushups

Squat jumps

Jumping jacks

Jump ropes

and the list goes on and on…

Also, even better than keeping track on your stopwatch is by downloading a FREE Tabata app for your smartphone which chimes you in and out of your 20/10 sets.  There are multiple out there and they all serve the same purpose.

Now go do some Tabating’ and watch how fast you start to shed the fat!

– Brad

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

 Client of the Month:  Angela Hatton

June 2013

Atlanta personal trainers client of the month

Angela Hatton, 29, is a veteran of the US Air Force.  She moved to Atlanta late last fall and and began working out with Nationally Certified personal trainer Jonathan Kolowich three times a week at the end of March.  Angela’s goals included increasing her strength and achieving a more toned physique.  Angela puts in 110% into every workout.  The fire and fury she puts into her workouts will make you break a sweat just watching her.  Though Angela brings a lot of fire into her performance in the gym, she has a way of brightening up the atmosphere around her.  Her fun, bubbly, and positive personality make her a joy to work with and have in the presence of the studio.  Angela, holds two records at the studio.  She recently beat out our longtime male and female plank record by holding a 7:01 plank to become the overall plank record holder.  Angela also holds the record for the most full body dips (7) for the women.  Just last month, Angela was also one of thirteen of us to tackle and finish the Savage Race.  Thank you Angela for your commitment to bettering your health and achieving your fitness goals!  Congratulations on all your hard work!

-Mandy

photo

 

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

The Race Built to Kick Your Ass!

On Saturday, May 11th Brad Kolowich Jr, his team of personal trainers, and many clients loaded up the vans, cars, and SUV’s to make a road trip to the best mud obstacle race around. The Savage Race’s mission is to produce something bigger than a race itself. Upon pulling up to the immaculate fielded area and seeing this 6 mile course, with 25 insane obstacles dispersed amongst the terrain, we knew they successfully accomplished their mission. As stated on the Savage Race website, participating means you are putting the rest of your life on hold while pushing your limits to dominate their mud obstacle course. Again, mission accomplished! From the start line energy to the first obstacle (train cars filled with ice water) to the muddy low crawling finish under barb wire, this race will not be something any one of us will soon forget. At the conclusion of the race, we gathered in a field and shared good food, drinks and laughter about all the trials we just recently endured. The Savage Race “High” still lingers in our gym atmosphere this week as we reminisce and share our experience with those who were too timid to wrestle these obstacles.

Team “Live Life Fit or just get muddy and drink”, stuck together through the end and completed the race. The comradery and memories we gained as a studio are immeasurable.  We look forward to working together many more times in the future to accomplish goals and mark things off of our bucket lists!

Pictured below are the “Life Life Fit” team members. Congrats to all our participants and race finishers!

Atlanta Personal Trainers run Savage Race 2013

– Written by Mandy, ISSA-CFT, SFN

anti-aging Brad Kolowich Jr Personal Training

As Certified Fitness Professionals, keeping up with our education is probably the single most important aspect of ensuring success in our business and providing the best care possible for our clients. As personal trainers, our clients and their families entrust the care of their bodies and lives to us, and turn to us with questions and advice. In order to provide our clientele with accurate and current information our trainers are always continuing their education to enhance their certifications, knowledge and expertise in the health, wellness and fitness industry.

In March of 2013, Brad Kolowich Jr earned his Longevity Wellness Specialist Certification through the American Council of Exercise. Through this course Brad studied the biological processes involved in aging, the ten key body systems where decline first begins, and the culprits largely responsible for tripping the time clock. He also has extensively studied the benefits of hormone therapy and how to naturally stimulate you hormone production, replenish your nutrient stores, strengthen your immune system, nourish your body, burn fat and build lean muscle and revitalize in your sleep, combat skin aging, and maintain a youthful mind and spirit. It is stated that at the completion of this study, Brad now has more knowledge about the science of anti-aging medicine than most doctors on the planet. Brad has already began to help shift the lines of aging in himself and many clients at Brad Kolowich Jr Personal Training Studio. We look forward to continuing to learn and be motivated through Brad’s knowledge and desire to inspire others to live a long life, stop the clock and reverse the signs of aging! Congratulation Brad!

A Year in Review

atlanta personal training

http://www.youtube.com/watch?v=4mqvfEk7SBQ&feature=youtu.be

In April of 2012, a new personal training studio, Brad Kolowich Jr. Fitness, opened its doors. Owner Brad Kolowich Jr. and his personal training team offer one-on-one training, small group training, boot camps, classes and in-home training.

This month, Brad Kolowich is celebrating a year of success in his new private location.  Located off Northside Drive and Howell Mill in the hot new Westside area, the stylish new facility boast the top of the line Hoist equipment, a relaxing wifi area, a variety of  nutritional products and supplements, and many other personal touches that bring this exclusive industrial loft space a feeling of luxury yet the warmth and comforts of  home.  This exclusive private studio setting is currently a non-membership fitness studio, catering to private/group clients only. Brad Kolowich Jr. is a current fitness model/certified personal trainer that specializes in creating the most desired physiques in clients by setting sustainable results through constantly varying fitness, nutrition, and lifestyle guidance techniques.

Kolowich, along with three other trainers, are all former top collegiate athletes and currently certified through the top Nationally Accredited agencies. The team is able to work with clients of all ages and ability levels in the follow areas: body sculpting and toning, fat loss management, muscular growth/strength/endurance and enhancement, core strength, balance and body control, cardiovascular conditioning, sport specific training, injury prevention, flexibility, motivation, and nutritional design. The moto for the studio is “Climb the wall and don’t come down until the good work is through.” – Nehemiah 6:3

The private studio is located at 704 Berkeley Ave. Suite C Atlanta, GA 30318

To watch our year in review click on the link below:

http://www.youtube.com/watch?v=-YKbzDlRdxQ&feature=youtu.be