Tag Archive for: nutrition
For more on Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day, check out FitterFasterPlan.com!
Make sure to check out FITTER FASTER in Time Magazine’s Special Edition, “The Science of Exercise”
On news stand until July!
Spring has sprung and it’s soon swimsuit season. After having eaten your way through winter, you decide it’s time to PANIC. Well, calm down and grab a copy of Fitter Faster by Robert Davis and Brad Kolowich. Here the authors lay out a very doable plan to help
you jump start your fitness regime.
Nothing they suggest you do is cumbersome and they are not judgemental. The authors outline “a smart way to get in shape in just minutes a day.” And no, they do not promise you that you are going to spend 10 minutes a day exercising, and end up looking like a Victoria Secrets model. But they will help you create a plan for yourself so that you can end up healthy, happy, and be the best that you can be.
The authors discuss eating and how to get the most out of your diet. They don’t starve you, but turn you on to foods that benefit your body. They teach the reader how to eat and when to eat.
They discuss that heart muscle and put to rest some old wives tales. They talk about the biggest curse of our era, and that is sitting all day long. They point out how even the simplest change in the way we live our lives can have a lasting beneficial effect and they tell you why.
You are taught the benefits of good gear. The right gear does make a difference. If for nothing else it prevents injury. Listen, having the right sneakers keeps you from hurting your legs, your feet, and very importantly your knees. They take the reader through the latest fads, and discuss what you should and should not buy.
The authors discuss how to make exercising fun as they outline which type of exercise might just be for you. They go through popular forms of cardio with an eye to making sure that you will stick with the program.They help you be realistic in your approach and your goals.
Then in the end, they outline for you beginner, intermediate, and advanced exercise programs from weight training, to cardio, to strength, to the latest HIIT (high intensity interval training) and plyometrics, beginning with that all important stretch. You choose the level you want to work at, as you follow their seven day chart. Don’t worry on the seventh day you get to rest.
If you are a beginner, even if you are advanced, this book will jump start any program and turn your old bored program into something new again.
Make sure to check out this amazing article, “Atlanta Personal Trainer and Lifelong Fitness Enthusiast Focuses on Individual Improvement,” by Kelly Church featuring Brad!
To view the article, click on the picture below:
Congrats, Brad! Your dedication, hard work and passion for health, fitness and helping others continues to be such an inspiration to us all. Not only are you all of the above, but you are also one of the most genuine and positive individuals I have ever met. Thanks for being you!
& to our wonderful clients, thank YOU for being you. Our team is so happy and lucky to have you all!
I hope you all have a wonderful weekend!
LIVE LIFE FIT
CLIENT OF THE MONTH
Congratulations to our Client of the Month, Christy Fennessy! Christy came to our studio as an avid athlete and fitness instructor; however, she wanted to improve her strength and reach new levels. Therefore, Christy began to work with Adam Gil, and with his help, she was able to get stronger and fitter.
Christy recently completed a five-hour endurance event called the GO RUCK Light. That wasn’t enough, though, so she followed in Adam’s footsteps and did a GO RUCK Tough. GO RUCK Tough lasted 11 hours and consisted of 2,090 stairs, 17 miles, no sleep, carrying weight in her backpack and other weights along with her team. “The stairs were definitely the hardest part, but I felt ready, thanks to Adam’s brutal workouts,” Christy says.
Great job, Christy – we are proud of your hard work and dedication!
Heat, along with light and oxygen, can destroy the beneficial fats in some oils. Polyunsaturated fats are the most fragile and are not recommended for cooking. Coconut oil, being mainly a saturated fat, is able to withstand higher temperatures than other oils, making it one of the best oils for cooking. It also gives a delicious taste and superb texture to foods. (http://healthyeating.sfgate.com)
At Fit Chow Atlanta, coconut oil is the only oil being used during any cooking that requires high heat. To try Fit Chow, visit our website at www.FitChowAtlanta.com.
This week marked two years since opening the doors to the Brad Kolowich Jr Personal Training Studio! Since the grand opening in 2012, the luxury private personal training studio has added two trainers, expanded the workout space, added multiple pieces of new equipment and continues to add special touches that rank it among the top fitness studio’s in Atlanta. The picture below features the six trainers who currently train in Brad Kolowich Jr’s Fitness Studio.
(Jonathan, Madeleine, Mandy, Brad, Tisch, Andy and Rocky a.k.a. the “Ruffer-ree”)
In celebration of the second birthday of Brad’s fitness studio, we sent our clients off with a HEALTHY post-workout protein cake ball! Below is my secret recipe for an easy and healthy post-workout treat.
1/3 cup chocolate whey protein
1/4 cup dry milk
1 tbsp honey
2 tbsp peanut butter
sugar free chocolate (or dark chocolate)
(water as needed)
Mix all ingredients together and add water slowly, until it forms a cookie dough consistency. Scoop dough out using a tablespoon. Form balls and place on wax paper sprayed with olive oil cooking spray. Freeze for 30+ minutes. Eat as is for a healthy, high-protein, low carb snack OR dip coat in melted chocolate for a post-workout treat.
Baked Pepper Jack and Spinach Stuffed Chicken
This recipe is simple, quick to prepare yet very delicious. As busy personal trainers and business owners, we often don’t get home until after 8:00–thus making it challenging to prepare, cook, and eat a healthy meal and still get into bed at a reasonable hour. We often equate eating healthy with eating boring repetitive meals. However, dedicating your life to fitness and bettering your health doesn’t mean you have to eat plain chicken and broccoli at every meal. This is just one easy way to spice your chicken up!
2 lbs of chicken (4 large chicken breasts–the leftovers can be used as lunch the next day)
Cajun Seasoning (I like Weber’s)
4 oz. Light Pepper Jack Cheese
1 bag Spinach OR 1 package of frozen spinach
1 bag of organic precut broccoli florets
1 Tbsp Olive Oil or Coconut Oil
Weber’s garlic and herb seasoning
*Serves about 4 people, or use the left-overs as your lunch for the next day (or dinner for 2 nights)!
Preheat the oven to 350 degrees. Wash and trim any fat off of the chicken breasts. Cut about 4-6 slices in the chicken breasts (make sure to not slice all the way through the breasts). Sprinkle your desired amount of Cajun seasoning on each side of every chicken breast. Place the chicken breast on a non-stick baking pan lined with foil. Wash your hands and set aside.
Heat a pan on low heat and spray with non-stick cooking spray. Saute spinach until it is wilted. Take off of heat and let cool. While spinach is cooling, cut the cheese into small slices (each breast will get about 1 oz of cheese or 2-3 slices). Add slices of cheese and sautéed spinach to the slits you cut previously in the chicken breast.
For roasted broccoli, line a baking sheet with foil. Toss broccoli with 1 tbsp of olive oil or coconut oil and sprinkle with your desired amount of garlic and herb seasonings. Spread out on baking sheet.
Bake both the broccoli and chicken at 350 degrees for about 30 minutes or until chicken is thoroughly cooked.
From our kitchen to yours!
Brad Kolowich Jr and His Personal Trainers Recieve Sponsorship from Clif Bar!
At Brad Kolowich Jr Personal Training Studio, it is our mission to help inspire, support, educate and motivate our clients to reach their fitness and health goals. Due to his incredible talent and commitment to this mission, Brad Kolowich Jr has been one of 50 nation wide fitness experts picked to be a sponsor/influencer for Clif Bar. This summer, Brad, his team of personal trainers and his clientele will be receiving samples of Clif Builder’s Protein Bars and branded gear to share with friends, family and colleagues. Congrats Brad on your recognition as an influential person in the health and fitness industry and we all look forward to “feasting” off of your success!
Like Brad Kolowich Jr Fitness on Facebook and follow us on Instagram and Twitter to enter free Clif Bar give-a-ways!
1465 Chattahoochee Ave.
Atlanta, Ga. 30318