Tag Archive for: atlanta personal trainer

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

Is a Multivitamin Necessary?

…Absolutely!

Here’s why:

Research proves that those who train intensely lose many critical vitamins and minerals such as zinc, copper, magnesium, copper, selenium, chromium, vitamin B, and vitamin C.  The primary cause of the loss is due to their increased use for energy production during the workout as well as for recovery and protein synthesis following the workout.  Being deficient in any of these vitamins and minerals will hamper your performance, fat loss, and muscle growth.  Many doctors and dietitians claim that a multi is not necessary is you eat a well-rounded diet, BUT even with the best of intentions, we all fall a little short one day or another.

For guys, one of my current favorites is Animal Pak.  For ladies, I like Opti Women although for both guys and ladies there are many other great one’s out there as well, just be sure to pick up one that covers at least 100% DV for most vitamins and minerals.

– BradUnknown

Source: Dr. Jim Stoppani

 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

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

Client of the Month:  Shannon Parkerson

top atlanta personal trainers

May 2013

Shannon Ponsell, became Mrs. Shannon Parkerson April 27th, 2013. Shannon began working with her personal trainer, Andy Keller, in February 2013. Her goals included loosing fat, improved health, increase strength and muscle toning. In three months time, Shannon improved her overall body composition by increasing her muscle tone and losing five pounds of body fat. In addition to this great weight loss, Shannon lost inches all over her body including two and a half inches in her waist and one and a half inches in her legs while gaining strength and endurance. Shannon is continuing to train with Andy three times a week and is not slowing down even though her wedding has past. Thank you Shannon for the positive attitude, hard work, dedication and motivation you exemplify each day you enter the studio. Your dedication to reaching your goals is an inspiration to others! Keep up the hard work!

-Mandy

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

 

At Brad Kolowich Jr personal training studio, our clients are kept up to date, motivated and encouraged through a monthly newsletter.  Each month the personal trainers come together and discuss their clients acheivements and progress towards reaching their fitness goals.  Only one client a month can receive the status of “Client of the Month”.  Though always a tough choice and debate among the trainers, this month Jordan Mussi won out due to his dedication and motivation in and outside of the gym.  Congrats Jordan! To read more about Jordan and his success click on the newsletter link below.

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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