Things We Love, Part 1: Coach Kory

As coaches, we have access to a lot of fitness equipment, yet we all have our favorite, go-to items.  We asked our coaches to choose three favorite pieces of equipment, the pieces we would pick if trapped on a desert island.  First up—Coach Kory.


Kory's Top 3

If I had to pick only three pieces of equipment to use for training, I’d start with a moderate weight kettlebell.  24kg is my sweet spot.  It’s light enough for single-arm swings, but still heavy enough for goblet squats, lunges, Turkish get-ups, and suitcase carries.  I can safely get it overhead, and it will challenge me to increase both my strict press and snatch weight. 

Favorite: Kettlebell Kings Powder Coat Kettlebell

My second choice would be a medium thickness resistance band.  There are so many options for both mobility and strength work using bands.  I always use a band for mobility during my warm-ups, for pulling exercises, and for adding extra resistance to other weighted movements.

Link:  Serious Steel Resistance Band

My final pick is a weighted ruck.  I am a big fan of outdoor walks for many reasons.  We could all use a little extra time in the sunshine and fresh air both for extra movement and exposure to sunlight.  Outdoor walks are a great way to reset during stressful times and seem to be far underutilized by most people.  When I’m overwhelmed, I grab my ruck, turn up my music, and walk. 

Link: GoRuck Bullet Ruck

What are your favorite pieces of equipment? 

Comment and let us know!  Are you interested in learning to use a kettlebell for safe and effective at-home workouts?  We’re here to help.  Contact us to set up a session with one of our three StrongFirst certified kettlebell instructors.

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!  

Sweet Potato Noodles with Bacon and Sage

The flavors in this dish are perfect for the holiday season, and this recipe is also ideal for a quick, satisfying weeknight dinner.  Simply sear a couple of steaks and enjoy a nutritious, filling meal in less than half an hour.

Sweet Potato Noodles with Bacon and Sage 

(adapted from Veggie Noodle Co.'s recipe found here)

1 container / 10-12 ounces sweet potato noodles

2 tablespoons avocado oil (or any healthy fat that's safe for high temp cooking)

4-5 slices cooked, thick-cut bacon, roughly chopped

2 tablespoons chopped fresh sage

1/4 cup chopped pecans

salt and pepper

Sauté sweet potato noodles in avocado oil until cooked but still firm.  Add the chopped sage and cook for another 1-2 minutes.  Combine with bacon and pecans and cook an additional 1-2 minutes.  Season with salt and pepper.  Enjoy!

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!  


ABtober Final Tally!

It was a record setting ABtober Challenge this year! We had 42 participants and 17 people complete all 31 days! Congrats to the folks below who completed all 31 workouts! Thank you to everyone who participated this year! 

Carolyn Poole

Kaye Brinson

Kirsten Vangrofsky

Lauren Hood

Liliana Martinez

Jim Shanks

Ryan Heming

Shawn Stratton

Mendy Trotter

Paula Gentry

Meredith Draper

Samantha Saykaly

Viji Namburar

Beth Murphy

Diane Clapes

Sam Mugavero (Coach Sam's Dad)

Coach Amy Underwood

Coach Sam Mugavero

Congrats also to our two winners, Meredith Draper and Samantha "The Original Sam" Saykaly,  who were randomly drawn from our group of 17 finishers (sorry coaches, your names were not put in the mix!).

You both win a Smugs Fitness Swag Pack complete with our the latest from our fall/winter collection!


Making Smart Choices at Holiday Parties

It’s holiday party time.  We’ll all be heading to fabulous events at which there will likely be some less than fabulous food and drink options for those of us who are trying to make wise choices.  Check out the simple tips below to make navigating parties a little easier.

Eat before you go. 

It’s a simple concept.  Fill your belly with your normal, nutritious meals before heading to an event, and you’ll be far less tempted to grab something from the first tray that passes.

Make wise beverage choices. 

Let’s be honest, many of us are going to have alcohol at holiday parties, and that’s alright.  You can make wise choices about your beverage options.  Avoiding sugary mixers and creamy holiday beverages will make a big difference.  And, simply drinking a glass of water after each alcoholic drink will slow the rate at which you’re consuming alcohol and prevent dehydration and hangovers.

Find the veggies. 

Crudités can be a lifesaver at a party.  Fill up on the fresh veggies, and take it easy on the dip.

Find the protein.

Protein will take care of hunger and make the baked brie a little less appealing.  Shrimp or other chilled seafood are wonderful options.  Also, look for a carving station, chicken (not fried!), or even charcuterie.

Do your best and move on. 

If you’re currently tracking your food intake, continue tracking and don’t stress if you go a little above your target.  If you end up making decisions that don’t align with your nutrition goals, wake up and have a nutritious breakfast and some extra water the next morning.  It’s alright.

If you're interested in training and working toward a healthier lifestyle contact us.  We'd love to help you! 

Happy Holidays!

Tactical Strength Challenge

Twice a year, we host the StrongFirst Tactical Strength Challenge.  Our members and coaches participate in a competition that takes place at various gyms around the world.  Our most recent competition took place on October 28th, and we were thrilled to share in several member PRs and to be able to host our StrongFirst friends from around Atlanta.  Results are now posted here. We can’t wait to host the event again in the spring.  If you’re ready to start training, contact us. And, if you'd like to learn more about our affiliation with StrongFirst, click here.

Check out more photos below!




Team PEEK-A-BOOBS and Robbie Roberts!

Coach Sam rocking the TEAM PEEK-A-BOOBS shirt. 


Robbie Roberts is a mom, wife, business owner, and a Smugs Fitness rockstar....additionally, she's a breast cancer crushing strong women! Robbie and her team, "TEAM PEEK-A-BOOBS", will be participating in the Atlanta 2-Day Walk for Breast Cancer on November 11-12th, 2017. 


We love Robbie and hope you will consider supporting her by walking with her team or by making a donation to TEAM PEEK-A-BOOBS! The team has already raised over $3000 for Breast Cancer Research and Awareness! 




Good luck Robbie and Team PEEK-A-BOOBS! 


21 Days to Turkey!

We have a challenge for the Smugs Fitness family as we head into the holiday season.  We're encouraging each and every member of our community to work on one aspect of nutrition between November 2nd and November 22nd leading up to the Thanksgiving Holiday! Simply pick a goal, drop us an email to let us know you're participating so we can add you to our accountability sheet, and start your holiday season off on the right foot with nutritious foods.  We're encouraging participants to tackle their greatest nutrition challenge.

Some examples include:

Adding more protein

Consistently eating 3 meals each day

Eating 5-7 servings of vegetables a day

Eliminating one bad food or drink habit (diet soda, anyone?)

Tracking food/drink intake

Elilminating processed foods

Eliminating sugar/sweets

Adding healthy fats

Eliminating snacks

We look forward to hearing about your goals and encouraging you over the next 3 weeks! The challenge starts Thursday...who's in?

 Please contact us with any questions. 

Week 5 ABtober Challenge Workouts! Only two days to go!

MONDAY AB-tober #30:

50 Pushup-to-Plank

TUESDAY AB-tober #31:

MAX Effort Plank

ABtober Challenge 2017: Week #4 Workouts!

MONDAY AB-tober #23:

2 Rounds:

1 minute Russian Twists (use any object that you have)

30 seconds REST

TUESDAY AB-tober #24:

3 rounds:

30 seconds Side Plank with Leg Lift (right)

30 seconds Side Plank with Leg Lift (left)

30 seconds REST

WEDNESDAY AB-tober #25:

60 V-ups

THURSDAY AB-tober #26:

Accumulate 3 minutes of T-Plank Rotations (stop the clock anytime you rest or lose form)

FRIDAY AB-tober #27:

Complete as many rounds as possible in 3 minutes

12 X-Situps

6 Plank Jacks

SATURDAY AB-tober #28:

For 4 minutes, alternate between the following two exercises

30 seconds Flutter Kicks

30 seconds Superman Hold

SUNDAY AB-tober #29:

3 Rounds:

30 seconds Hollow Rocks

30 seconds REST