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 

A Stronger and More Confident Realtor

Over the next few weeks, we’re going to introduce a few of our clients.  We want to share the who and why of Smugs Fitness-  WHO we train and WHY they choose to train with us.  First up…

Allan Minter

A senior sales associate with Dorsey Alston, Allan has negotiated more than $100 million in career sales volume in his 16 years in real estate. He's received many awards and his list of accomplishments is long, but, more importantly, he's established life-long relationships with clients.  Allan sees his clients through first-home purchases, expanding families, and downsizing.  Allan is very hardworking and loyal, and his clients continue to choose him to handle their real estate needs as their lives change.  

Allan credits much of his success to his daughter, Stella, and wife, Ana. He spends his free time reading, running the Beltline, playing records, taking photographs and taking in live music.  He has also been actively involved in dog rescue since 2005 and is an avid supporter of Habitat for Humanity. Besides being an active-duty father, some of his more proud moments in life stem from placing foster dogs with their permanent families and handing over the keys to Habitat Families.

When asked WHY he chooses to train with Smugs Fitness, Allan explains, “Because I can see and feel the results.  Kory listens to me.  She knows what I want to accomplish, and she produced a game plan to accomplish it.  I feel stronger and more confident because of her.”

If you're interested in learning more about how you can become stronger and more confident like Allan, CONTACT US.  

Order Your New Smugs Gear Today! Deadline TOMORROW!


The fall weather is here, and it’s time for us to place our fall/winter order for Smugs Fitness apparel.  We’ve designed a few new items, and we’re very excited about our selections! Please follow the link below and complete the form to place your order.  We’ll bill your Smugs Fitness account once the order arrives, or you may pay via cash or check.  We can’t wait to see everyone in the new shirts!

The order deadline is tomorrow, 10/17.

Online Order Form:
Contact Kory with questions.

ABtober Challenge 2017: Week #3 Workouts!

MONDAY AB-tober #16:

2 Rounds each person!

1 minute of Partner Leg Throwdowns

(No partner, no problem…do 1 minute of Leg Lifts instead!)

TUESDAY AB-tober #17:

60 seconds Plank, 30 seconds REST

30 seconds Side Plank (right), 30 seconds REST

30 seconds Side Plank (left), Done!

WEDNESDAY AB-tober #18:

1 minute T-Plank Rotations

1 minute MAX Rep Situps

THURSDAY AB-tober #19:

45 V-ups

FRIDAY AB-tober #20:

2 Rounds:

1 minute Bird Dogs

1 minute Dead Bugs

SATURDAY AB-tober #21:

3 rounds:

30 Mountain Hoppers (each leg is 1/2 rep)

30 seconds REST

SUNDAY AB-tober #22:

For 3 minutes, alternate between the following two exercises

30 seconds Windshield Wipers (Floor)

30 seconds Glute Bridges

The Amazing Clients of Smugs Fitness

Our Focus

Our clients are everything to us, the reason we do what we do.  We have a very special and unique gym family at Smugs, and we’re going to spend the next few weeks introducing some of the members that make up our Smugs Fitness community.  

Look for our first member spotlight on the blog later this week.  It could be any of the following—

Heisman Trophy Winner
College Professor
Professional Dancer and Choreographer
College Athlete
Non-profit Exec
Small Business Owner
Teen Athlete
Pharmaceutical Industry Exec
IT Professional
Sales Director

And, the list goes on.  
We can’t wait to share more about this special group and why they love Smugs Fitness.

Interested in learning more about Smugs Fitness?  Contact us.