Tag Archive for: the best personal trainers

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).

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!



adapted from Amazing Wellness

Live Life Fit

Client of the Month

Jamie Harrison

August 2013

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A little over a year ago, Brad Kolowich Jr personal training studio began a new tradition to help encourage, motivate and reward client adherence to reaching their fitness goals. Each month, as a team, our personal trainers review client progress, motivation, determination, commitment in order to pick the Client of the Month. As Brad says, “This is not Kindergarten. The person who receives this status has truly earned it and it can be achieved multiple times.” In July 2012, Jamie Harrison became our first ever client of the month. That summer he lost almost 30 pounds. Jamie attends the University of Georgia and throughout the course of his school year he kept in touch with Brad and maintained a strict workout schedule and followed a diet designed for leaning out. This month, August 2013 he becomes the first client ever to receive this status twice! When he returned home from school in June of 2013, Jamie has lost an additional 8 pounds. Beginning in June he worked with Brad on yet another new leaning out lifting program and low-carb/high-protein diet with one high-carb day. In just eight weeks Jamie lost another 32 pounds, while gaining strength and maintaining lean muscle mass. In just one short year, Jamie’s total weight loss was almost 70 pounds. Since beginning training with Brad in 2012 he has lost a total of 11.5 inches in his waist!! Jamie, thank you for your commitment and motivation towards reaching your fitness goals! You are a true inspiration to others and example of what anyone can achieve with determination and trust in the programs designed to help you reach your goals!

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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

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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:



 Client of the Month April 2013:  Robert Manolache

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Robert Manolache, 30, his wife Mariya and their two young boys live in Peachtree Corners, Ga. Robert began training with Brad two and a half years ago.  In the summer of 2012, Robert began to follow a periodized mass gaining program.  Through a personalized training program that was broken down into discreet time periods based on Robert’s goals, he was able to put on lean mass in his chest, shoulders, arms and legs.  Not only did Robert gain size but he vastly increased his strength through periods of heavier lifting following by lighter lifting while minimizing fat gains.  Robert is currently the Brad Kolowich jr personal training studio record holder in the 95lbs squat strength test and the maximum deadlift record holder. Robert now commutes 5 days a week to train with Brad.  In December, Robert began a strict leaning out program.  Since beginning, Robert has lost 10 lbs of body fat and 2 inches in his waist, while maintaining size (lean mass) in his biceps, chest and legs.  Robert follows the strict nutritional and supplementation guidelines Brad suggests and due to his consistency has seen amazing results.  Thank you Robert for your motivation and dedication to reaching your fitness goals and for being a inspiration to others who are working towards similar goals!  Congrats Robert!