Tag Archive for: weight loss

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Atlanta Personal Trainer | Extreme Weight Loss

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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Clif Bar Sponsorship | Atlanta Personal Trainers

Brad Kolowich Jr and His Personal Trainers Recieve Sponsorship from Clif Bar!

top Atlanta personal trainer Brad Kolowich JrCLIF Builder's Chocolate Peanut Butter Protein Bar Close

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!

-Mandy

 

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Client of the Month | Atlanta Personal Trainer

Client of the Month
Behrooz Pavarandeh

July 2013

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Behrooz began working with top Atlanta Personal Trainer, Andy Keller, in December of 2012. Behrooz’s primary goals are fat loss and increased strength/cardiovascular endurance. Like many of us, Behrooz’s works an extremely intense work schedule, lives a social lifestyle and battles with a sensitive stomach due to in-tolerances to certain foods. Each of these factors can make it challenging for anyone to stick to a regular workout regimen and consistent balanced dietary intake. However, Behrooz was determined to not let any limiting factors keep him from reaching his fitness goals. He makes reaching his goals a priority! Behrooz maintains a strict workout routine, getting in five sessions a week with Andy. He also met bi-weekly (now monthly) with Mandy for nutritional guidance and support. Through his adherence to his workouts and nutritional suggestions, Behrooz lost 8.5 lbs in one month, while also gaining lean muscle mass. He also lost 2.25 inches in his waist and gained muscle in his arms and calves. In addition to reaching his weight loss goals, Behrooz continues to gain strength in the weight room and has improved his finish time in the completion of several 5k’s. He most recently joined in the longtime Atlanta 4th of July tradition and ran the Peachtree Road Race. Congratulations Behrooz and thank you for your determination and motivation to reaching your fitness goals!

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Supplement Review : Beta-Alanine

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

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Atlanta Personal Trainer | Client of the Month

 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

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Best Form of Creatine

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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

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Atlanta Personal Trainers Recognize Client Achievement


Client of the Month

top personal trainers in Atlanta Brad Kolowich Jr

Each month, Brad Kolowich Jr’s team of personal trainers get together to evaluate and measure their clients progress towards their current goals.  Due to the wonderfully hardworking and kind clientele we have at Brad Kolowich Jr personal training studio it is never an easy task at hand to pick just one person who has shined.  However, as owner Brad says, “This is not Kindergarten.”  The client who has earned the status as client of the month has truly outworked, out-shined others and gone over and beyond to meet his/her goals.  The client who is picked to represent our studio as client of the month is someone who has not missed workouts, maintained a positive attitude, trusted and followed his/her trainers dietary and exercise advice and stayed dedicated in and out of the gym.  The client of the month is featured in our monthly studio newsletter, Live Life Fit, posted on our wall of fit people, and given a complementary protein shake.

February 2013 Client of the Month:  Cara Roxland

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This month Cara Roxland is our stellar client for February 2013! Cara Roxland, 30, lives in Brookhaven with her new hubby and two young kittens. Cara and her husband, John, got married in November 2012. In preparation of her February 2013 Hawaiian honeymoon, Cara came to our studio in hopes of reaching her beach body ready physique. Cara began working with Mandy in December and in just four short weeks (the holiday’s included) she lost ¼ + inches a week in her waist, hips, chest, and thighs. This brought to a total loss of more than an inch in these areas over a months time. Cara has followed a strict workout regimen, getting in 4 1-hour sessions a week in December and 3 1-hour sessions a week in January and she has attended Ab-Class in addition to this schedule. As her countdown to her honeymoon rapidly approaches, Cara will resume to 4 sessions a week in February. In addition to her regular training session in and out of the studio, Cara has consistently followed my dietary advice and has done the preparation necessary to maintain a low-carb diet. Cara comes to each session ready to put in the work and make dietary tweaks necessary to reach her goals. Just this week she dropped her carbs more and has begun to loose even more inches. Thank you Cara for your hard work, trust and commitment to reaching your goals, bettering your health and we wish you HAPPY HONEYMOONING!

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Atlanta Personal Trainer and Fitness Nutrition Specialist Cure Your Post-workout Dilemma

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

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Brad Kolowich Jr’s Atlanta Personal Trainers Treat Clients to Guilt Free Pancakes

The Fit Persons’ Comfort Food

Top Trainers in Atlanta Gift clients with Healthy protein pancakes

At the Brad Kolowich Jr. Personal Training Studio in Atlanta, our personal trainers encourage and motivate all of our clients to follow a sound nutrition program that helps them to get the most “bang for their buck” in personal training results. We hold high regards to the fact that your must put in 100% in the gym and 100% into your nutrition plan. With slack in one area or the other you will never see your full fitness and health potential.

However, even as personal trainers, we too have cravings, desires and the need to have some traditional comfort foods (especially this time of year as the weather cools, family gathers and we are allotted a couple of mornings off to lie around in pajamas a little longer than normal). A Saturday morning favorite of mine growing up was indulging in a stack of warm fluffy pancakes! The typical boxed pancake mix is loaded with highly processed flours, sugar, sodium, and even hydrogenated oils (a.k.a. Trans fats). All of these ingredients add up to a whole lot of empty calories. So, this Christmas, in lieu of Christmas breakfast casseroles and stacks of boxed pancakes, we are encouraging our clients to try ramping up the nutritional content of their lazy morning breakfast and try our healthy alternative to traditional pancakes!

This jar contains all the makings you need to create a delicious, mouth watering batch of protein packed pancakes. This pancake combo is gluten-free, high in fiber, sugar free, and guaranteed to fuel your body for all your busy holiday festivities ahead. Each jar contains 1 cup of rolled oat flour, 1 scoop of all natural vanilla whey protein, 1 tsp baking powder, and 1/8 cup of carob chips. All you do is pour the contents of the jar into a bowl, add three egg whites, 1/4 cup of unsweetened almond milk and ½ of a smashed banana (optional). Pour the batter over a medium heated skillet and cook until brown on each side. We’ve attached all natural maple almond nut butter as a special topping for our clients. For other toppings try:

1 tbsp peanut butter + ½ sliced banana
½ chopped apple + 2 tbsp sugar free syrup
¼ cup unsweetened shredded coconut + 2 tsp honey
¼ cup berries + ¼ nonfat Greek yogurt
1 poached egg + ¼ avocado

Get creative with various combos! The nutrient and flavor combinations are endless!

Written by,
Mandy Malool, ISSA-CFT, SFN

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