November 2017

12/1/2017: Happy December!

It's almost the end of another year. Are you happy with your progress this year? Are you ready for next year? It's a great time to reflect on the past year and start setting your goals for 2018. Lost or not sure where you want to go? We can help. Hit us up on Social Media (@smugsfitness) or drop us a note HERE.

Workout #332 of 365 (2017)

11/30/2017: Bodyweight AND Kettlebell Workout today!

We had a great time last night down at Arches Brewing in Hapeville for our second "Boot Camp and Brews" event! Mark your calendars for January 17th, 2018! We'll be at it again from 6:00 - 8:00 PM with the awesome crew at Arches!

Workout #331 of 365 (2017)

11/29/2017: Hot Sauce for that Hump Day!

#WCW goes out to the Smugs Fitness Rockstars in our Women Who Lift class! Strong women are where it's at!

Workout #330 of 365 (2017)

Butternut Squash Noodles with Beef, Mushrooms, Peppers and Onions

Butternut Squash Noodles with Beef, Mushrooms, Peppers and Onions

At Smugs Fitness, we’re always experimenting with quick, healthy and simple recipes we can share with our community. A few weeks ago, Coach Kory (@trainwithkory) posted a delicious recipe, “Sweet Potato Noodles with Bacon and Sage”. Coach Sam (@sammugavero) was inspired by Kory’s recipe and after doing some experimenting developed this delicious, healthy, and efficient recipe that can be prepared in a single pan in just 25 minutes!


1 pound Lean Beef (I used Kebab Steak and cut into smaller cubes)

1 container / 10-12 ounces Butternut Squash Noodles (Veggie Noodle Co. are great!)

2 tablespoons Coconut Oil (or any healthy fat that's safe for high temperature cooking)

8 ounces Green Pepper, diced

8 ounces Onion, diced

10 ounces White or Baby Bella Mushrooms, sliced

2 cloves Garlic, finely chopped

Salt and Pepper


Brown the Beef over medium heat using half of the Garlic and 1 tablespoon of Coconut Oil. Season with salt and pepper. Remove from the pan and set aside.

Sauté the Mushrooms, Onions, Peppers, and the remaining Garlic for 3-4 minutes with 1 tablespoon of Coconut Oil. Add the Butternut Squash Noodles and sauté for an additional 4 minutes until the noodles are cooked, but firm. Season with salt and pepper.

Return the cooked beef back into the pan with the Butternut Squash Noodles, Mushrooms, Peppers and Onions. Mix together and serve!


Serving Size: 2 cups

218 Calories / 27 grams Protein / 14 grams Carbohydrates / 6 grams Fat

If you try this recipe, let us know what you think.  If you'd like to submit a recipe for the blog, email us!  We'd love to post your recipe.  And, if you're interested in learning more about fitness and nutrition, contact us!  

11/28/2017: Kettlebell Workout!

Leah under careful instruction from Coach Kory working through the Kettlebell Snatch. Leah is strong and she can DANCE! Follow her on Instagram (@leahboresowdance)

Workout #329 of 365 (2017)

11/27/2017: Bodyweight Monday!

Playgrounds...not just for kids!

Workout #328 of 365 (2017)

11/25/2017: Small Business RUNNING Saturday!

Coach Sam and fam got their running in on Thursday! #coachsamhatesrunning

Workout #326 of 365 (2017)