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Atlanta Personal Trainer Helps Clients Reach Weight Loss Goals

A Personal Trainer may be just what you need to help you reach your New Year Resolutions!

At times, we all need a little help with exercise. Whether you are just starting out, have been at it for a long time, have reached a plateau, are training for a specific sporting event, need motivation, need to be held accountable, bored with your routine, need to be challenged, set a new year’s resolution, set a new fitness or health goals, or maybe need to workout at home between your busy schedule, an Atlanta personal trainer from Brad Kolowich Jr Personal Training Studio could be the answer to reaching your fitness goals. With the help of a personal trainer from Brad Kolowich Jr. Personal Training Studio you will find it easier to continue to strive to reach fitness goals your never imagined possible. Nationally certified personal trainer Brad Kolowich Jr. or a nationally certified trainer of his staff will create an individualized program to help you lose weight, gain muscle mass, tone up, gain strength or just hold you accountable to your workout. Whether you are deep into your exercise journey or just beginning, an Atlanta personal trainer may be just what you need to take it to the next level.

Need help with how to start a new fitness program to meet your New Year Resolutions?

Nationally certified personal trainer’s from Brad Kolowich Jr. Personal Training Studio in Atlanta have an expertise knowledge base of generating complete exercise programs that include all the activities you need to reach your fitness goals. Brad and his team of the best Atlanta personal trainers have worked with many clients incorporating cardio, weight training, strength training, sports specific drills, flexibility and cross fit activities into their program design to keep your muscles confused and changing body always guessing what is coming next. The personal trainers from Brad Kolowich Jr Personal Training Studio will help you choose exercises, weights, and reps and set, setting your mind free to enjoy a workout. This is where a personal trainer may be the biggest help when beginning a new fitness program. Brad or a member of his personal training team can help your maximize your workout time, push you to your maximal limit yet helping you to stay within your limits to prevent injury and overuse. This extra push and consistent variation from a personal trainer will help you reach your goals quickly and in no time you will be losing weight, gaining lean muscle, toning up, gaining strength and looking and feeling better than ever before.

Nick Theos has been training with Brad for almost two years. Recently, Nick and his family struggled with some physically and emotionally trying times while his sister battled cancer and they unexpectantly lost his father which naturally through Nick’s schedule and typical lifestyle out of wack. However, Nick used these difficult times as motivation to rededicate himself to his workouts in the gym. With Brad’s guidance in nutritional strategies and Nick’s commitment to three workouts a week with Brad and additional regular cardio, calf and core sessions on his own, Nick has lost nine pounds this winter and continues to see weight coming off while adding muscle (even through the holidays).

Written By Atlanta Personal Trainer and Specialist in Fitness Nutrition- Mandy Malool

December 27, 2012/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

How to Keep Muscle Mass While Sick and Achieve a Quick Recovery

Thanksgiving is generally a time when we all worry about unwanted weight gain. However, this Thanksgiving (as described in my Mom’s story below) our family was faced with a whole other challenge: How to keep our hard earned muscle mass while sick with the stomach bug. As personal trainer and nutritionist (and Brad a fitness model) our lively hood revolves around maintaining a lean and muscular physique. Getting a gut wrenching stomach virus has the possibility to hinder the hard work we put in on a daily basis and set us back in our physical gains. However, by following these five simple steps, we kept ourselves from falling into a huge setback.

In order to best prevent the loss of muscle during times of illness try theses remedies:

1. Believe it or not, when you are sick your metabolism speeds up (even if you aren’t moving) in order to help repair your body. So, adequate nutrition is a MUST. Start with a bland diet (bananas, rice, apples, toast) and add protein as you can stomach it.

2. DRINK plenty of water and try pedialyte or gatorade to get vitamins, minerals and electrolytes back in your system. Also, while your caloric intake is low, try drinking 5-10g of BCAA’s every 2-4 hours and 1-2g of buffered creatine (Kre Alkalyn) up to two times a day.

3. Take a probiotic. (IF you’ve had a run with the stomach virus, though you’ve cleared out all the bad bacteria in your system, you also cleared out all the good bacteria. Take a probiotic to reintroduce those vital good bacteria to your system.)

4. Eat or drink adequate protein. Try a vegan based protein powder, Greek yogurt, and bland chicken (when you are able to stomach it).

5. REST and get plenty of sleep. As mentioned above, your body is in overdrive working to overcome your illness and thus is going to need plenty of rest for your quickest recovery.

The story below was written by my Mother and Aunt, two other victims (of the 11) to our Thanksgiving fiasco, who also fought the good fight back to HEALTH and preserved muscle mass along the way by following these simple steps to recovery.

Script and pictures by Nancy Blue (Nana) and Kathy Blue (Aunt Kathy)

You are now hearing the voice of Rod Serling…..

You unlock this door with the Key of imagination….

Beyond it is another dimension.

A dimension of sound…

A dimension of sight….

A dimension of mind….

You’re moving into a land of both shadow and substance…..

Of things and ideas…

You have just crossed over into ….

DOO-DOO-DOO-DOO…..DOO-DOO-DOO-DOO…DOO-DOO-DOO-DOO—-

It was an ordinary day in Brevard North Carolina, much like any other day just before Thanksgiving…..

The weather was exceptionally nice for a late November day and the Blue family was busily preparing for a joyous holiday weekend of fun and feasting.

As the guests began to trickle in from Dacula, Atlanta, and Cashiers, all were happy to be reunited and to share in the joy of the new baby Graham.

Festivities were enthusiastically underway as pies, cookies, casseroles and a grand Turkey were lovingly prepared, and a beautiful table was set to perfection.

Yes….it was a picture perfect setting….you could say, just like a Norman Rockwell painting…until……IT HIT !!!

The HORRIBLE, HORRENDOUS… the HORRIFIC…. HEBERLING 2-0-1-2 VIRUS….

Now officially documented by the CDC as THE H 2-0-1-2 … a sinister, insidious virus with NO KNOWN CURE !!

First to fall was Nana… hardly finished with her Thanksgiving meal….she was hit hard…..

Followed shortly by Big Mike….it wasn’t a pretty sight!

Next to go were Aunt Mandy and Aunt Taylor, forced to huddle together on the bathroom floor, shivering in the night.

And FINALLY…… the last to go…. Brad and Aunt Kathy. We thought they were in the clear, but NOTHING escapes the deadly grip of

THE H 2-0-1-2 VIRUS !!!!! Yes….it was a ghastly sight…..

And there were many casualties…….

Then,as swiftly and unassumingly as the Heberling family came, they disappeared down the misty mountain road back home taking with them, their

secret biological weapon…..

Leaving only some “Sick Supplies”…….

And a note which read…… ”We came…We infected… We ate… and… We left….We Love You!”

Well, it is said that Love can be expressed in many different ways…..so next year….

the family will be ready for whatever expressions of “Love” may come their way !!!

And so…..until then….. “Village Under Quarantine For 30 Days” !!!

And so, my friends, goes another Thanksgiving in…..

Happy Thanksgiving!

P.S.

We decided we better give Santa fair warning…

…

“ Well, here I am at the Heberling’s……good kid, that Graham, but germy…..”

November 27, 2012/0 Comments/by MasterKolowich

Fitness, Healthy Eating, Men's Health, Women's Health

Atlanta Personal Trainer presents :anyWhey Treats

Brad Kolowich Jr. Personal Training Studio boast many special features that sets it in a class of it’s own in the arena of training studio’s in Atlanta. As mentioned in Atlanta’s 2012 August edition of Jezebel Magazine, one particularly unique quality at Brad’s studio is the inclusion of a line of healthy treats, :anyWhey Treats. Baking and cooking has always been a hobbie/passion of mine (just ask my parents who had to instate the rule, “you make it you eat it and clean it”). My combined passion for baking, health, nutrition and fitness birthed my new idea to create a treat that wouldn’t spoil your waistline, would satisfy cravings for sweet treats, provide the body with the necessary pre/post workout fuel to aid in recovery, boost metabolism and aid in the release of body fat while preserving muscle tissue. :anyWhey Treat’s menu changes frequently at Brad Kolowich Jr. Studio’s. Below is a sample menu.

: anyWhey treats
Featuring: all natural, healthy and energizing pre/post workout treats

Energy Boosting Protein Cake Pops, $2.00 each

for orders, contact Mandy Malool, mandy@bradkolowichjr.com

Nutrition (approximately per ball): Calories 57, Fat 2.75g, Carbohydrates 5g, Protein 6g

Protein Bars………$2.00 each
Peanut Butter Cheesecake
(Oats, Vanilla Protein, Peanut butter, Cheesecake flavoring)
Chocolate Almond Delight
(Oats, Chocolate Protein, Almond Butter, Coconut extract)
Lemon Bar
(Oats, Vanilla Protein, Almond Butter, Lemon Flavoring)

(Nutrition varies per bar) Approximately 100 Calories, 2g fat, 10 Carbs or less, 10g protein

August 14, 2012/0 Comments/by MasterKolowich

Fitness, Men's Health, Women's Health

Atlanta Personal Trainer Shares 6 Pack Secrets

“AB-Attack” Fit Camp

Coming September 2012

30 minutes of intense Ab-focused training.

Guaranteed to help reshape your midsection!

Starting at $10/session*

September Fit Camp Schedule

1^st Session begins September 11^th @ 6:30pm

September 13^th @ 6am and 7pm

September 18^th @ 6am and 6:30pm

September 20^th @ 6am and 7pm

September 25^th @ 6:30pm

*5 session commitment rate September. $15/individual session purchase.

bradkolowichjr.com

August 2, 2012/0 Comments/by MasterKolowich

Healthy Eating

Dad’s Day Dish Compliments of Atlanta Personal Trainer

Mahi Mahi Fish Tacos

2 Mahi Mahi Burgers from Trader Joe’s

4 Reduced Carb Whole Wheat TJ’s Tortillas (These are my favorite new find at TJ’s! Each one only has 45 calories and 3 net carbs, and 7g of fiber!)

1/2 cup frozen fire roasted pepper and onion blend

2 cups broccoli slaw

1/4 cup fat free ricotta cheese

1 Tbsp Chipotle Mustard (Silver Spring makes a great one!)

Saute the Mahi Mahi burgers about 6 min on each side. Once cooked add the broccoli slaw to the pan and season with spices as you wish (for an extra fat burning kick add some red pepper). Mix the burgers and slaw together. In a separate pan, spray with cooking spray and heat to medium heat. While heating, in a small bowl mix the ricotta cheese and mustard. In the heated pan add a tortilla and a put a dollop of the cheese mixture on the tortilla. Heat for about 1-2 minutes and add some of the Mahi Mahi and veggie mixture to the totilla shell. Enjoy while its hot!

Quick, easy and absolutely yummy! Guaranteed to impress your Dad with this one…(He’ll never know if came from a box)!

Recipe serves 2. Nutrition Facts (per serving, 2 tacos)

245 calories, 8g fat, 29g protein, 27g carbs, 16g fiber (this is more than half of your daily required intake!)

Mandy Malool

B.S.Ed, ISSA-CFT

June 15, 2012/0 Comments/by MasterKolowich

Fitness, Healthy Eating, Men's Health, Women's Health

Share a Fabulously Fit Day with Dad!

Every year I ponder over ideas of what to do for my Dad for Father’s Day. My Dad is a simple and graciously giving man. He does so much for everyone (especially our family), all along expecting nothing in return. So every year when Father‘s Day comes around it is an agonizing battle in my mind to find that gift that seems grandiose enough for a man who has gives so effortlessly, yet his only wish is for others to be happy. As easy as it seems, for my Dad, like many others, nothing means more than the gift of spending quality time together. So this Father’s Day, think about spending some time doing something that will encourage the man that has cared so much for you to do the same for himself. Here is a list of ideas that will help to inspire your Dad to live a long and healthy life so you and your Dad have many more Father’s Day’s together!

1. Get him a massage–a massage is a great way to easy your mind, relax and relieve stress and sore muscles.
2. Men’s Health–give your Dad a 1 year subscription to Men’s Health or Clean Eating (if you Dad is the cook of the family, like mine).
3. Cook a Healthy Meal Together -According to the wisest man to ever live, Solomon, “…there is nothing better for people in this world than to eat, drink and enjoy life.” (Ecclesiastes 8:15) So this Father’s Day, plan a healthy meal and treat your Dad to some good food, drinks and enjoy it together. Check out the Father’s Day Recipe ideas at www.eatingwell.com/recipes_menus/collections/fathers_day.
4. Memory Box–Make a box of memories from your childhood. Have each family member add a special memory of Dad to the box. You could include pictures, foods, toys, funny memories, jokes, etc. Look through the box and share your fondest memories together. Sharing joy and laughter together relaxes your body, boosts your immune system, triggers the release of endorphins (the bodies natural feel good hormones) and laughter protects your heart by improving function of the blood vessels and increases blood flow (www.helpguide.org).

5. Plan a day hike, family tennis match, golf outing, participate in a walk/run such as a 5k for a charitable organization, go outside and “throw a few”…whatever you do, just get out and be active in whatever sport/exercise your dad is into and do it TOGETHER!

6. Surprise your Dad with a home visit or a visit to a personal trainer. A personal trainer can help show you and your Dad exercises and routines that will help you both to stay healthy for years to come! I know some good one’s if you need a recommendations 😉

Don’t waste another minute…Father’s Day is this Sunday, June 17th. So get a jump start and begin planning your healthy adventure with your Dad.

June 15, 2012/0 Comments/by MasterKolowich

Fitness

Quick and Clean Sweet and Spicy Chicken

To many, eating clean means eating boring. Or too much time and preparation to be able to fit into our busy schedules. Well, this recipe is comparable to a favorite Chinese dish, Sweet and Spicy Chicken. The traditional recipe is loaded with sugar, fat and sodium. This healthy alternative is will not only satisfy your cravings for those classic Chinese takeout dishes, but it is also quick and easy to prepare. Brad and I prepared, cooked and ate this dish in less than 30 minutes yesterday! Try it out this weekend instead of ordering in!

Makes 2 servings
8-12 oz. of chicken breast
1 clove garlic
1 tsp red pepper flakes
1 red bell pepper
1 cup mushrooms
12 Asparagus Spears
1 Tablespoon of low-sugar ketchup
1 Tablespoon spicy brown mustard
1 Tablespoon of Sugar Free Orange Jelly
Sesame Seeds for topping

1. Cut the Chicken into bite sized pieces and season with garlic and red pepper.
2. Set a skillet on medium-high heat and spray with a bit of cooking oil. Add chicken and cook for about 6 to 8 minutes.
3. Slice red bell pepper and set aside. In a separate small bowl mix ketchup, mustard and jam. Once chicken is cooked, add the mushrooms, bell pepper, asparagus and sauce. Lower heat and continue to cook for 5 minutes. Sprinkle sesame seeds on top and serve!

You can eat this over brown rice or quinoa to add some healthy, low glycemic carbohydrate (great post workout option). I however ate mine over spinach! Delish and easy!

Mandy
Personal Trainer, Studio Manager

June 8, 2012/0 Comments/by MasterKolowich

Fitness

Best Cardio Friend

Introducing, Your Best Cardio Friend

Have you ever had a difficult time getting motivated to get out of the house to begin that workout or outdoor cardio? For us, there was a simple solution to this dilemma. Four and half years ago, Brad and I added a new member to our family. It was most definitely love at first sight, but little did we know how much exercise Rocky would require and that our days of procrastinating on cardio sessions would be brought to a demanding halt. When feeling a little less than energized, there is no better motivator to get our feet to hit the pavement than those “human-like” golden eyes and occasional nose bearing nudges to the groin pleading for some outdoor attention to get us up and moving.

The Department of Health and Human Services recommends that you should get at least 150 minutes of moderate aerobic activity each week. As a general guideline, aim for about 30 minutes of aerobic activity a day. With a dog, you can easily reach this goal by adding several 10 minute walks/jogs to your daily regimen.

If that didn’t convince you, here are five more reasons (according to Runner’s World) to get a new 4-legged running partner:

1 People don’t have tails that wag
On days you’re dragging, Sparky can remind you that running should be joyful. His relaxed stride and frisky vigor are contagious. Dogs even look like they’re smiling

2 It’s better than bonding over a bowl of kibble
You like to run. And dogs are natural runners. You might be surprised how much you get out of sharing this common interest. It’s even better if you both take a nap afterward.

3 They don’t worry about negative splits
Human partners can get caught up in how many calories they’ve burned and their GPSstats, but a dog will remind you that the best workouts are the ones where you run free.

4 They won’t accept your excuses
When that tail starts wagging, it’s hard to say no. One University of Missouri study showed that people who exercised with a dog were more likely to stick with it than those who go it alone or with a human partner.

5 A tired dog is a good dog
Get Fido sufficiently tired, and when you get home, he’s more apt to snooze at your feet than terrorize the postman—or chew up your new Nikes.

If your own dog is not a venture you’re ready to take on yet, Rocky has become a well received fixture at Brad Kolowich Jr. Personal Training Studio. He is continuing to help motivate Brad and his trainers clients through the toughest of workouts and would always love to join you on the pavement!

-Mandy
Personal Trainer, Studio Manager, Rocky’s Owner

Rocky, Studio Security

June 4, 2012/0 Comments/by MasterKolowich

Fitness

Week one’s a wrap!

The first week at Brad Kolowich Jr. Personal Training Studio is approaching the finish line with a smashing success! All trainers, Brad, Andy, Tisch and myself put in some long hours from the early morning to late night ensuring all clients had nothing less than a perfect experience at our new location. A lot of sweat, a few tears and even more pounds were shed throughout our opening week. In response the their first impressions of the hottest training studio, the response was unanimously, “THIS IS AWESOME!”. Clients at the Brad Kolowich Jr. Personal Training studio receive top-notch services including, complementary tea, coffee, lemon infused water, towel service, custom designed t-shirts by Chris Hellman of Hellman Design and even the occasional home made post workout protein treats (complements of me, and anyWhey treats). Check out some of our pictures from the first week of insane workouts!
-Mandy Malool
Certified Personal Trainer, Studio Manager

April 6, 2012/0 Comments/by MasterKolowich

Fitness, Healthy Eating

3 “Egg-cellent” Recipes to Help Jump Start Your Day

With Easter just around the corner, eggs are in abundance at the grocery store. Eggs are an excellent source of protein and they are packed full of essential vitamins A, E, B-12, and folate. Adding eggs to your daily nutrient intake will help you sculpt those sexy, lean muscles you want to show off in that bathing suit this summer. Try one of these easy egg recipes this week!

The Whey Egg-cellent Shake
½-1 scoop chocolate whey isolate protein powder
1/3 cup of pasteurized liquid egg whites
1 tbsp all natural nut butter
¼ cup of old fashion oats
1 tbsp unsweetened dark cocoa powder
4 oz unsweetened Almond Milk
Ice Cubes
Stevia, to taste

Blend all ingredients to desired consistency.

Egg-cellent Protein Crepes
4 egg whites
½-1 scoop of whey protein powder (vanilla is my favoirte)
1 cup of fresh berries (blueberries, strawberries, raspberries, etc.) OR 1 small banana
2 packs of Stevia
1 tbsp of cinnamon (or if you are a chocolate lover, cocoa powder)
1 tbsp all natural peanut or almond butter

1. Combine the protein, egg whites, stevia, and cinnamon (or cocoa) in mixing bowl and mix until smooth.
2. Pour the mixture in a non-stick pan. Cook for about two minutes.
3. Fill the crepe with nut butter and fruit.
4. Fold over the crepe to hold the nut butter and fruit inside. Cook for 1-2 more minutes.

Easy Egg Frittata
½ cup of broccoli
2 cups spinach
¼ cup of frozen onion and pepper mixture
½ cup of cottage cheese
4 egg whites
1/8 tsp cumin
1/8 tsp cayenne pepper
1 clove garlic
Salt and pepper to taste

1. Preheat broiler. In a large pan, sauté broccoli, onion and pepper mixture and fresh spinach (I use EVOO cooking spray for sautéing).
2. In a mixing bowl combine spices, eggs and cottage cheese.
3. Pour over veggies into an ovenproof skillet. Place under broiler until mixture is set and lightly brown (about 4 minutes).
4. Serve with sweet potato hash browns, oats or whole grain toast to get some added healthy carbs.

Mandy Malool
Certified Personal Trainer

April 5, 2012/0 Comments/by MasterKolowich

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