Boo! It’s that time of the year!!!
Happy October, everyone!
Tag Archive for: workout
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Happy October, everyone!
Join our very own Atlanta Personal Trainer, Brad Kolowich Jr on the Weather Channel for a fun fall workout!
Awesome job, Brad, we are all so proud of you! Your pumpkin workout was a perfect way to make exercising fun and exciting in the fall!
Trainer Spotlight: Jonathan Kolowich
Jonathan’s favorite exercise: burpees
Why Jonathan loves burpees:
- “Because not only will burpees turn you into an athlete, they’ll also scorch fat and get you conditioned. Burpees involve agility, balance, coordination, and total body strength; and most importantly, they are just as mental as physical. Mental toughness is key in everything in life!”
Pictured below: Jonathan performing the burpee.
LIVE LIFE FIT
Rachel Moler
June 2015
We’d like to introduce you to the June 2015 Live Life Fit personal training client of the month, Rachel Moler! Rachel has epitomized hard work and dedication this year.
While balancing 12-hour shifts at the local hospital and moving into a new home, Rachel still made time to pursue her goal of getting great abs–and check them out!!
Rachel has been training hard to get in the best shape of her life and currently holds the studio records for squat, plank and v-max! Rachel is now beginning to train for the Berlin Marathon, which will take place at the end of September. She will also begin training for triathlons in the near future. Keep up the great work, Rachel! We are extremely proud of your efforts to live life fit!
Timing 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).
Pre-Workout
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!
-Mandy
adapted from Amazing Wellness
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
Home for the Holidays
In home workout for beginners, intermediate and advanced. Just grab a pair of dumbbells and get started.
Don’t let your fitness commitments go out the door as your friends, family and holiday parties begin to flood in. Between decorating, cooking, wrapping and shuffling from here to there remember to make room to squeeze you fitness routine in. By continuing with your regular workouts, you will have a jump start on reaching your New Year goals. This workout makes use of compound movements–exercises that use multiple muscle groups for maximum results–and its is designed for speed so you can finish it in 30 minutes without compromising your time invested in holiday festivities OR most importantly your results.
All you need is a dumbbell (10-15 llbs.) or medicine ball. Do as many reps as you can in 20 seconds. Rest for 10 seconds before moving on to the next exercise. Repeat the circuit 4-8 times.
1. Jump squat
2. Dumbbell single leg dead lift with a row (20 seconds each side)
3. Mountain climber
4. Walking lunge with torso twist
5. Alternating lunge jump
6. Dumbbell squat/front raise/press/curl
7. Jumping jack
8. Explosive pushups
9. Overhead Dumbbell crunch
10. Burpee
**As you become more proficient at this workout, you can bump up your interval to a 30 seconds on/15 seconds rest and after that 40/20 intervals.
Written by,
Mandy Malool ISSA-CFT, SFN
“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
1st Session begins September 11th @ 6:30pm
September 13th @ 6am and 7pm
September 18th @ 6am and 6:30pm
September 20th @ 6am and 7pm
September 25th @ 6:30pm
*5 session commitment rate September. $15/individual session purchase.
bradkolowichjr.com
