Tag Archive for: healthy snacks

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Atlanta Personal Trainer and Fitness Nutrition Specialist Cure Your Post-workout Dilemma

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

Atlanta personal trainers specialist in fitness nutrition

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

-Mandy
ISSA-CFT, SFN

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Atlanta Personal Trainers Educate Clients on Pre and Post-Workout Nutrition

The Importance of Pre and Post Workout Nutrition

Personal training in Atlanta post workout nutrition ideas

Athletes must plan and time their meals and snack very carefully to reach their performance goals. But what about those of us who just participate in 30-60 minutes of exercise most days of the week?Maybe to your surprise, you too have to be careful about what you eat before and after workouts. At the best personal training studio in Atlanta, Brad Kolowich Jr Fitness, we encourage each of our clients to put these nutritional guidelines into place.

Usually, if you are eating a healthy diet and getting enough calories to support your activity level, you can rely on your own intuition, appetite, energy levels and experience to tell you what and when to eat before exercise. For optimal energy levels and metabolism it is recommended that your eat every 3-4 hours. Make sure your workout falls into that time window. Never come into a workout with Brad, Andy, or myself (Mandy) hungry or not only will you be counter productive in the results you are trying to achieve but you definitely won’t have the energy required to sustain the workout. The body works to build muscle (and recover) 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can.

After a tough gym session, post-workout snacks are an important way to restore energy and rebuild muscle too. Downed within 30 minutes after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Refraining from eating a post workout meal OR indulging in high calorie/low nutrient foods can too be counter productive in seeing the results you are aiming for by exercising. After working out you need a protein and carbohydrate rich meal. Exercising depletes your body of stored muscle glycogen (carbohydrates), so post workout is the time to replenish this depleted muscle fuel. If you have a favorite high-carb food this is a good time to have them. Your body can digest refined carbs faster during your “refueling window”. However, don’t force yourself to indulge if you generally don’t eat processed foods.

Pictured above is one of our house specialty shakes, the Protein Frappaccino. In order to help our clients get that super important protein rich meal after their workout, we offer a variety of post-workout options for them. At Brad Kolowich Jr Fitness, we have weekly in-house protein shake specials. These shake specials change frequently, are generally inspired from the season or various special events occurring in the lives of our staff or clients, and ALWAYS deliciously packed with all the vital post-workout nutrients you need. For our “on the go” clients we also carry pre-packaged protein shakes, sports recovery drinks, in-house protein bars (frozen and great post-workout snack), and a variety of other beverages.

Brad Kolowich Jr and his staff of certified personal trainers provide their clients with the education, motivation and inspiration through training and nutritional advice to help their clients reach their full potential!

~Mandy Malool
ISSA-CFT, SFN

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Healthy Holiday Alternatives

We all love the holidays.  It is the one a day we all sit around the table enjoying friends and family and stuff our selves silly, and then go back for seconds and try not to feel guilty.  In order to help you alleviate some of that guilt and refrain from putting yourself back to the starting line with your fitness goals, I am going to offer you some healthy alternatives to your traditional Thanksgiving feast. These flavorful options will not only satisfy your Thanksgiving taste buds, but also help you cut down on calories and fat and help you return for seconds guilt free!

Starters:  Turkey Apple Slices and Dip

Turkey Day Appetizer

I love this fun and festive turkey idea for a pre-dinner snack.  Apples are full of fiber, vitamins and nutrients that are sure to keep your crowd pleasantly pleased as you put the finishing touches on your Thanksgiving feast.  Simply slice various types of apples and put a small dish of dip in the center of a plate.  A super easy apple dip is all natural raw almond butter.  For a little more protein try putting plain non-fat Greek yogurt in a bowl and mix with cinnamon and stevia.  Yum!  Always a crowd favorite!

Sweet Potato Casserole

(Serves 9)

healthy Thanksgiving alternatives

  • 2 1/2 lbs peeled and cubed sweet potatoes
  • 1/4 cup fat-free half and half
  • 1 egg white
  • 1/4 cup sugar free maple syrup
  • 1/2 tsp vanilla extract
  • cooking spray
  • 1/4 cup oat flour
  • 1/4 cup Splenda brown sugar blend
  • 4 1/2 tsp cubed Smart Balance 50/50 butter
  • 1/4 chopped pecans
1.  Heat oven to 375 degrees.  Place sweet potatoes in large pot and cover with water.  Bring pot to boil, reduce heat and let simmer for 12-15 minutes or until sweet potatoes are tender.  Remove from heat.  Let cool a bit and then drain.
2.  Mash sweet potatoes in large bowl.  Add next four ingredients and mix well with beater.  Pour mixture into greased 9×13 casserole dish.
3.  Grind oats in a blender.  Add sugar and butter, and pulse until pieces are the size of peas.  Add pecans and pulse brieftly.  Distribute over sweet potatoes equally.
4.  Cover with foil  and bake for 15 minutes.  Remove foil and bake for an additional 15-20 minutes.
Nutrition:  198 Calories, 5g protein, 34g carbs, 4g fat
Simple Orange and Rosemary Roasted Turkey

Simple Orange and Rosemary Roasted Turkey

 Serves 22
  • 13 lb turkey
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp dried parsley
  • 2 tbsp dried rosemary
  • 2 tbsp dried thyme
  • 1 tsp sea salt
  • 2 tsp sea salt
  • 2 tsp minced garlic
  • 2 chopped stalks celery
  • 1 chopped yellow onion
  • 1 peeled orange, cut into rings
1.  Whisk olive oil and vinegar together in small bowl.  Stir in parsley, rosemary, thyme, garlic and salt.
2.  Pour balsamic oil mixture over turkey, rubbing into outside and inside of bird (if you have an injector you can also inject some into turkey).
3.  Gently place half of the orange rings under the skin, being careful not to tear.  Place the remaining rings, onion and celery in the cavity of the bird.  Tie legs together.
4.  Place turkey in roasting pan.  Add about 1/4 inch of water or broth to the bottom of the plan.  Roast turkey according to package instructions.
5.  be sure to baste turkey occasionally to keep it moist.  One indication of doneness is that the juices run clear when the turkey is pierced with a fork.
Check back later this week for my favorite HEALTHY pumpkin pie recipe!  It is packed full of protein and no sugar added!
-Mandy Malool
ISSA-CFT, SFN
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The Best Snacks: Increase the Nutrition Value of Your Banana and Apple

I often hear my client’s say they are eating healthy clean snacks/meals and working out regularly yet continuing to feel a lack of energy and not seeing the results they desire. Many times, as we begin to unwind and examine their diet we begin to see the source of their complaints. Though they are making healthy (or healthier) choices than they previously were, their dietary choices for meals, snacks in particular, often lack important macro and micro nutrients that are vital in providing energy, muscular strength, and support the growth of lean mass growth and fat loss. According to Oxygen Magazine, choosing the best snack foods will stave off hunger, prevent fat gain and boost your training results.

A common go to snack for many is the always present, always reliable and easy to carry apple or banana. Portable and nutrient-packed, there’s no denying that a apples and bananas are healthy foods. But a single banana or apple may not provide the ideal mix of macronutrients to support your body-shaping goals and provide you with the energy you need to get through your day much less a tough workout.

With a few small changes you can easily upgrade a banana or apple to a super snack anytime of the day simply by dressing it up a bit:

high nutrient snacks

Making a mix of the best snack foods to reach your ideal body-shaping goals.




Morning: 1 cup of nonfat milk + 1/3 cup plain oatmeal + top with 1 small banana + 1/8 cup chopped nuts (walnuts, almonds or pecans)
Afternoon: 1 medium banana OR apple + 3/4 cup low-fat cottage cheese +1 cup water
Pre-workout: 1 medium apple + 1/4 cup strawberries + 1 scoop whey protein
Post-workout: 1 small banana + 1 slice whole-grain bread + 1 tbsp almond butter + 1 cup water
Bedtime: despite its low calorie and nutrient dense qualities, fruit is not the best option at bedtime. Forgo the fruit and instead opt for 1 scoop of casein protein OR 1 cup of plain low fat Greek yogurt + 1/8 cup nuts (almonds, walnuts or pistachios) + 1 cup water

Atlanta Personal Trainer and Specialist in Fitness Nutrition
Mandy Malool
ISSA-CFT, SFN

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