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online personal training kolofit.com fitness blog

kolofit.com is now LIVE!  JOIN TODAY.

Join Brad as his shares the latest and most up to date research on training, nutrition, supplementation, and motivation.

February 22, 2014—We are pleased to announce that www.kolofit.com is now LIVE and available for Exclusive Membership access!  We would like to formally invite you to take the journey with Brad and his members as we embark on the journey to reach the best shape of our lives together.

A.C.E Certified Personal Trainer and Atlanta Fitness Studio Owner Brad Kolowich Jr. is recognized for his work with business professionals, world class athletes, models, TV personality, and some of Hollywood’s most notable celebrities currently including actress Alicia Silverstone.  Brad, through his work with thousands of successful client transformations, over a decade and a half of research in exercise science and 15 years of his own training experience, has eliminated the trial and error from the equation.  He shows you exactly how to maximize your potential into reaching the best shape of your life through an exclusive members only experience.

Whether your goal be maximum fat loss, building lean muscle mass, or simply wanting to break up the monotony of your current training and nutrition plan, Brad goes into great depth on how to achieve each of these specifically.

Follow along as Brad creates and provides goal specific Instructional Workout Videos, 30, 60, and 90 Day Training Plans, Cooking Demonstration Videos, Customized Nutrition Plans, Video Journals highlighting the most up to date fitness, nutrition, and supplement research, Motivational Videos, Member Q & A, Fit Life, and much more.

With your exclusive membership to www.kolofit.com, you’ll have private access to weekly updated video content.

Join us in the Spring of 2014 (exact date to be announced) for a celebratory Launch Party at the Brad Kolowich Jr Personal Training Studio, introducing www.kolofit.com!  Live music, food, drinks, a FREE workout for www.kolofit.com members and give aways!

online personal training in atlanta

 

Live Life Fit

Client of the Month

Jordan Mussi

atlanta personal training Brad kolowich Jr

November 2013

Jordan Mussi, 30, a business owner originally from Brazil but now living in Marietta, is not a new name to the Brad Kolowich Jr Personal Training Studio client of the month list! Jordan has been training with Brad since December of 2012. In one years time he has NEVER missed or even rescheduled a personal training session. Jordan not only gives it everything he has in each training session, but he follows a prescribed training plan on his own as well as a strict mass gaining nutrition plan as recommended by Brad. This motivation, commitment to and trust in the plan created for him, has helped Jordan reach his ultimate goal this month. Almost one year ago, Jordan came to Brad at 149 pounds, looking to gain 30 pounds of lean muscle mass. This month he reached his goal, weighing in at 181.8 pounds. Gaining mass while maintaining a lean physique takes rigorous adherence to a weight lifting and nutrition plan, but most importantly it takes trust and patience in the plan your trainer has prepared for you. Thank you Jordan for being an example to Brad Kolowich Jr Personal Training Studio of what you can achieve if you set your mind to it and work at it daily. Your determination, motivation, and success is an inspiration to us all.  Keep up the hard work and we look forward to seeing you continue to set and reach new goals!

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

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