The ABtober Challenge 2018 begins 10/01! Who's in?!?

ABtober 2018!

The warm weather is subsiding, pumpkin spice is all the rage and jack-o-lanterns are starting to spring up on doorsteps! For Smugs Fitness enthusiasts, the month of October also means something very special…It’s ABTOBER CHALLENGE time!


During the month of ABtober, there will be a short, core -focused workout to be completed everyday in addition to the Free Daily Workout posted each day. Don’t worry if you miss a day or two. You will have the entire month to get them all completed.

Each Sunday night in October, the ABtober Workouts for the whole week (Sunday – Saturday), will be released via the Smugs Fitness Blog. ( We’ll track your progress via the Google Sheet below once you are signed up for the challenge.

ABtober Google Sheet Tracker

To sign up, simply add your name to the sheet above and start tracking! If you have questions, email Coach Sam or Coach Kory You can sign up at anytime during the month.  

*NOTE to Woodward Academy Employees:

Please sign up through the Cooleaf website ( also! You’ll receive 2 Cooleaf points for each AB-Tober Workout you complete AND as an added bonus, if you complete all 31 workouts, you’ll receive an additional 40 points!


1. You will build a STRONGER MIDSECTION!

2. You will improve your stability when performing other movements!

3. Everyone who completes all thirty-one (31) AB-Tober workouts will be entered into a random drawing to WIN one (1) of two (2) Smugs Fitness Swag Bags.

4. You will become STRONGER!

To get you primed and ready to rock some October Abs, here are the first two ABtober Workouts!


9 Rounds of

10 seconds StrongFirst Plank10 seconds REST


Complete as many rounds as possible in 3 minutes:

5/5 Sit Throughs

10 Situps

Looking forward to a great month with you all!

The Smugs Fitness Coaches!

Strong Mom!

We see our clients through many stages and changes in life, and one of the most exciting changes is the expansion of a family!  Long-time client Rebecca trained with us throughout her pregnancy and returned to the gym just as soon as it was safe to do so.  Here's Rebecca's experience in her own words:

"I continued training throughout my pregnancy. Being a first-time mom, I didn't know if I'd be able to continue to train. But Sam checked in with me each session to make sure I was doing well and had no complications, and then he'd adjust my workout routine accordingly. I never felt like I was doing more than I could or should.

I feel that continuing to train during my pregnancy helped me stay strong as I got bigger, and it made me more efficient at laboring my baby when the time came. My doctors and nurses in Labor and Delivery all agreed that my consistent training is what helped me push my baby out in 20 minutes!  Each push was so effective that I only pushed 7 times before my baby was born.  They called me a "Rockstar" in the delivery room!

Training at Smugs has also helped me in my postpartum recovery. As soon as my doctor released me, I got right back to it, and I already feel more like myself at 3 months postpartum!"

Congratulations, Rebecca, and thank you for allowing us to continue to be a part of your training and life!

BIG News!

We are thrilled to announce that we’re adding THREE new kettlebell classes each week!  Starting June 4th, our 5:45AM kettlebell class will kick off.  Every Monday, Wednesday, and Friday, you’ll have the opportunity to get your swings in before starting your work day!  We’re also offering an unlimited group fitness monthly membership.  For $149/month, you’ll have access to morning, evening, and Saturday kettlebell classes AND our Monday through Friday noon class, now open to everyone.  Remember all Smugs classes are capped at 10 participants.  To purchase your membership, contact Coach Kory

The Swing into Summer Challenge Starts May 5th!

You survived ABril, but there are still 4 more weeks until Memorial Day weekend and the official start of summer...what to do next? Join us for the Swing into Summer Challenge! It's simple and requires only a kettlebell, yet will help you build a stronger and leaner body to get your prepared for all your summer fun!

The Swing into Summer Challenge runs from May 5th - May 25th, 2018...21 Days of Swings!

There are 3 levels of participation:

Swinger:  500 Swings per Week

Super Swinger:  1000 Swings per Week

Super Duper Swinger:  2000 Swings per Week

Choose the level that is appropriate for you and get swinging!

The Rules

Each week you must complete the required number of swings for the level you selected (levels listed below). You can do one handed swings or two handed swings to complete your total and you can break them up in any manner in which you desire during the week, just get them done!

We'll track your progress using the Google Sheet found HERE!

Good luck and just keep swinging, just keep swinging...!



ABril Challenge Week #4!

WEEK #4: April 23rd – April 30th

#23: 2 Rounds:

40 seconds Sit Throughs

40 seconds REST

#24: 3 minutes of Dead Bugs

#25: 2 Rounds:

12 T-Plank Rotations (6 per side)

16 X-Situps  (8 per side)

#26: 2 minutes to perform as many Situpsas possible

#27: 3 Rounds:

40 seconds Windshield Wipers (Floor)


#28: One Round:

10 Bird Dogs  (per side)

20 Hollow Rocks

30 Glute Bridges

#29: 4 minute Tabata (20 seconds WORK, 10 seconds REST)


#30: One Round:

1 minute Hollow Body Hold

Rest 30 seconds

1 minute Spiderman Plank

ABril Challenge Week #3!

WEEK #3: April 16th – April 22nd

#16: 3 Rounds:

10 Leg Drops

20 Bird Dogs (10 per/side – hold 1 second each)

#17:  3 Rounds:

20 Suitcase Crunches


#18: 1 minute:

Hollow Body Hold

#19: Perform 50 V-ups as quickly as possible. Do every rep with excellent form.

#20:  3 Rounds:

80 Mountain Hoppers as fast as possible

#21: 3 rounds:

30 seconds Situps

30 seconds Plank

30 seconds rest

#22: 3 rounds:

20 Scissors (per leg)

10 Pushup-to-Plank

ABril Challenge Week #2!

WEEK #2: April 9th – April 15th

#9: 3 rounds

30 seconds Pushup-to-Plank

30 seconds Supine Bicycle

#10: 2 Rounds:

60 seconds Situps

30 seconds Rest

#11: Complete the following

100’ Traveling Plank

#12: Complete the following

30 V-ups

20 Mountain Hoppers  (each leg)

10 Side Plank with Leg Lift (5/side)

#13: 2 Rounds:

25 Situps

10 Plank Jacks

#14: 2 Rounds:

40 seconds Side Plank (left)

20 seconds REST

40 seconds Side Plank (right)

40 seconds REST

#15: 3 Rounds:

15 Spiderman Plank (per leg)

15 Glute Bridges

What's in your Gym Bag, Part 2: His Bag

What's in that Bag?

Ever wonder what to pack in your gym bag? A little while ago, Coach Kory gave us some insight for our women on how to pack a gym bag by sharing what she packs. If you missed that article, you can read it HERE

For Part 2 of our series, Coach Sam Mugavero (@sammugavero) is sharing what is always in his gym bag and also provides us with some additional items he likes to have with him, but are not included in the image.

From Coach Sam:

Bag - I am a huge fan of GoRuck and their rucks are the only bag I use. I have one for rucking, one for my work gear and one for use as my gym bag (shown above). I highly recommend their bags as they are durable and plenty spacious. 

Indian Clubs - As many of you know, I love my Indian Clubs! I take mine with me almost everywhere I go just in case I have a few minutes to do some shoulder work. Revolution Clubs are handmade and Made in America. Love them!

Minimalist Trainers - While I don't often have shoes on, I find most public establishments frown on people walking in barefoot. If you're headed to a "traditional gym", you'll need to have some shoes with you; preferably a shoe that works well for lifting and whatever cardio work you do. I have found the Minimus line from New Balance to be great for everything I do in (and out) of the gym. In my bag, is the New Balance Minimus V7 Trainer and it is by far the best version they have put out. 

Heart Rate Monitor - I enjoy working out with a Heart Rate Monitor as it allows me to compare my perceived exertion level with my actual exertion level during a workout. It also allows me to train differently by monitoring my heart rate depending on what my goals are for a particular training session or long term goal. The Scosche Rhythm Heart Rate Monitor is my go to option as it is comfortable, can be worn on the arm, and gives pretty good data (none of the HR monitors out there give perfect data).

Towel - Just in case I need to shower post workout.

Athletic Boxer Briefs - Always gotta have an extra pair. There is nothing worse than getting out of the shower and realizing I forgot to bring a fresh pair to put on before heading to my next appointment. Ugh! While not the cheapest, I love the Lululemon No Boxer Boxer (the long one). Fit is awesome and they keep you dry!

Deodorant - Not so sure this one needs an explanation...but, in case you are new to personal hygiene, I highly recommend having deodorant with you in your bag at all times. Nobody likes a sweaty, smelly human post workout! Big fan of most of the products from Jack Black and the deodorant is no exception. 

Not shown in the image above, but always with me

Extra T-shirt or Two (preferably Smugs Fitness T-shirts)

Extra Pair of Shorts or Pants

Extra Pair of Socks

Smugs Fitness Trucker Hat

Thanks for reading!

***Please note, the links above are Amazon links. If you like some of the gear listed in this article, the links are there for you. A small perecentage of anything purchased from those links goes to Smugs Fitness. We use theses funds to assist with keeping our website up and running. We appreicate you and want to keep bringing you as much content as we can! Thank you for reading!***

Get Outside and Explore!

Trails and Nature Areas We Love

It’s officially spring, and it’s time to get outside.  April in Atlanta is simply stunning.  Whether you’re spending time in your azalea-filled yard or on the dogwood-lined golf course, the scenery is gorgeous.  If you’re looking for new areas to explore in nature before the temps go up, check out our list below, and get outside!


If you’re on the north side of town, head to Coach Kory’s favorite spot—the Chattahoochee River.  There are many trailheads and activities up and down the river, and it’s one of the city’s most beautiful features.  Go for a peaceful walk with a good friend, crank up the tunes and jog, or get out that old bike and ride.  You can’t go wrong with the river trails, and you’ll likely see a few of the river area’s animal inhabitants. 

More info may be found here:

If seeing a waterfall is on your spring bucket list, check out Amicalola Falls.  About 1.5 hours north of Smugs Fitness, is Amicalola Falls State Park in the Chattahoochee National Forest, which features Georgia's tallest waterfall.  The most well-known trail will take you straight up the sides of the waterfall and will reward you with spectacular views of the Appalachian Mountains at the top. The area surrounding the falls features additional trails and activities.  

More info may be found here:

South (ish)

If you’re on the southeast side of the city, check out the trails at Arabia Mountain and Panola Mountain.  Several Smugs clients frequent this area that features two of Atlanta’s three rock/stone mountains. It offers extensive walking, hiking, and biking trails.   

More info can be found here:

On the southwest side of town, be sure to check out Cochran Mill Park.  This park features the ruins of three mills, waterfalls, and stone outcrops, in addition to beautiful local plant life.  A highlight is the 2.5 mile interpretive trail.

More info may be found here:


Stone Mountain Park is the other rock/stone mountain in the Atlanta area, and it’s a well-known spot for a walk or hike.  The views from the top are amazing, and it’s a must-do for all Atlanta residents and visitors. The most well-known trail goes straight up the mountain and is a bit steep, but it’s worth the climb.  And, you might see Coach Sam and Robert on your way up!

More info may be found here:


One of the most well-known and accessible trails on the west side of the city is the Silver Comet Trail.  It follows an old rail line and is paved and generally flat.  It’s excellent for walking, jogging, and biking and is wheelchair and stroller friendly.  The trail goes all the way from Smyrna to the Alabama line where it connects to the Chief Ladiga trail. 

More info may be found here:

If you're willing to drive just a little bit farther west, check out Sweetwater Creek State Park.  The park features a large reservoir and trails that follow Sweetwater Creek to the ruins of the New Manchester Manufacturing Company, which was burned during the civil war.  The trails also provide wonderful views of the rapids below.  This is another must-see spot for nature lovers in the Atlanta area.

More info may be found here:


If you prefer to stay in town and hit the trails, check out the Beltline. The Beltline is a work in progress and will be completed in several phases over the upcoming years.  It also follows an old rail line and and incorporates existing trails to connect some of Atlanta's parks and areas of interest.  The Beltline is a huge hit, and the paths and trails are full of locals when the weather is nice.  

More info is available here:

What are your favorite trails or paths in and around Metro Atlanta?  Post a comment, and let us know!  Or, contact us to discuss being active and incorporating fitness into your life.  

ABril Challenge Week #1!

WEEK #1:  April 1st – April 8th

#1:  2 Rounds:

30 seconds Suitcase Crunches

15 seconds REST

10 seconds StrongFirst Plank

20 seconds REST

#23 Rounds

30 seconds Leg Drops

30 seconds REST

#3: 6 Rounds

20 seconds Side Plank with Hip Dip  (alternate sides each round)

10 seconds REST

#4:  3 Rounds:

30 Scissors (per leg)

30 seconds REST

#5:  35 V-ups

#6: 4 Rounds:

10/10 Dead Bugs

10/10 Bird Dogs       

#7: 10 Rounds:

10 seconds StrongFirst Plank, 10 seconds REST

#8: 4-minute Tabata (20 seconds WORK, 10 seconds REST)

Sit Throughs