ABtober Challenge 2017: Week #2 Workouts!

Woodward North knocking out some ABtober last week!


50 Situps

TUESDAY AB-tober #10:

4 minutes TABATA (Work 20 seconds, Rest 10 seconds)


WEDNESDAY AB-tober #11:

Complete as many rounds a possible in 3 minutes

X-Situps (2/side)


THURSDAY AB-tober #12:

Accumulate 100’ of Traveling Plank

FRIDAY AB-tober #13:

Accumulate 3 minutes of Hollow Body Hold

SATURDAY AB-tober #14:

3 rounds:

25 Suitcase Crunches

10 Plank Jacks

SUNDAY AB-tober #15:

For 4 minutes, alternate between the following two exercises

30 seconds Glute Bridges

30 seconds Flutter Kicks

Smugs Fitness is Bringing Wellness to the Workplace

Corporate wellness programs are growing in popularity.  An aging population, increasing healthcare costs, and a trend towards improving work-life balance are driving companies to seek fitness, nutrition, stress-reduction, and overall wellness programs for their employees.  Smugs Fitness has been providing fitness and education programs for several organizations in the Atlanta area for the last eight years.  Our education programs range from one-hour lunch and learn programs to multi-day wellness sessions.  Our group fitness programs are mostly on-site group classes led by a Smugs Fitness coach.  We currently provide these services to organizations of varying sizes and in a wide range of industries.  We also offer a corporate wellness group fitness option at our Smugs Fitness location in Kirkwood.

Smugs Fitness corporate wellness programs were started by owner Sam Mugavero.  After being a two-sport athlete in college, Sam continued to foster his passion for fitness while working on his doctorate at the University of South Carolina. After completing his degree in 2007, he moved to Atlanta with his wife and spent 5 years teaching science and coaching tennis while spending his early mornings and evenings instructing fitness and strength training. While a teacher, Sam started an employee fitness program for faculty and staff at Woodward Academy in College Park.  Sam has continued to grow the Smugs Fitness corporate wellness programs over the last several years, and we are now expanding our services throughout the Atlanta area. 

If you’re interested in learning more about what Smugs Fitness may offer your employees, please contact us.  We are able to tailor our programs to fit both large and small companies and a wide range of locations.  As mentioned, we offer both education programs and fitness instruction.  We’re able to provide many different types of workouts—from general fitness to kettlebell instruction to yoga.  We will help your business determine the most beneficial program for your employees.

ABtober Challenge 2017: Week #1 Workouts!


20 seconds StrongFirst Plank


Complete as many rounds as possible in 3 minutes:

5/5 Sit Throughs

10 Situps


60 seconds Pushup-to-Plank


For 4 minutes, alternate between the following two exercises

30 seconds Superman Hold

30 seconds Hollow Body Hold


25 V-ups


Accumulate 3 minutes of T-Plank Rotations


3 rounds:

20 Leg Lifts

30 seconds REST


For 4 minutes, alternate between the following two exercises

30 seconds Windshield Wipers (Floor)

30 seconds Pushup-to-Plank

The ABtober Challenge starts 10/1/2017! Who's in?

ABtober 2017!

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. (http://smugsfitness.com/blog). We’ll track your progress via a Google Sheet once you are signed up for the challenge.

To sign up, email Coach Sam, Coach Kory, or Coach JoAnna. You can sign up at anytime during the month.  

*NOTE to Woodward Academy Employees:

Please sign up through the Cooleaf website  (www.cooleaf.com) and I will extract your information and get you set up on the Google Sheet. 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 50 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 receive one (1) of two (2) Smugs Fitness Swag Bags filled with Smugs Fitness gear including the newest Smugs Fitness T-Shirt, Hoodie, and Smugs Fitness Headband/Beanie/Trucker Hat (your choice), to name a few items.

(Please note: Hoodies, Headbands, and Beanie Hats are also available for purchase via Pre-order)

4. You will become STRONGER!

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


20 seconds StrongFirst Plank


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!

Ten Minute Workouts

Even the most dedicated gym-goers have busy days.  Despite careful planning, there are times at which sick children and flat tires derail our best laid plans.  Sometimes we need a short, intense workout to make up for a missed day in the gym or just to take a break from the stress of unexpected hassles.  Below are ten workouts which will fit into even the busiest schedule.  Most can be completed almost anywhere and with little equipment. 

Kettlebell swing EMOM

Equipment Needed: Kettlebell

Level: Intermediate

Demo: Kettlebell Swings

Instructions: Every minute for 10 minutes, perform 15 kettlebell swings.  Rest until the next minute begins.  If your bell is light, consider doing single-arm swings.  If it’s heavy, reduce the number of swings to 10. 

Bodyweight Blaster

Equipment Needed: None

Level: Beginner

Demo: Broad Jumps



Instructions: Complete as many rounds as possible of 15 broad jumps, 10 X-situps, and a 20M crawl in 10 minutes.

Manmaker AMRAP

Equipment Needed:  Pair of dumbbells

Level: Intermediate

Demo: Manmakers

Instructions: Complete as many Manmakers as possible in 10 minutes.

Push and Carry

Equipment Needed: Weighted sled and pair of kettlebells or dumbbells

Level: Beginner

Demo: Farmer’s Carry

Instructions:  Alternate between 30M sled pushes and 30M farmer’s carries for 10 minutes.

Dumbbell Blaster

Equipment Needed: Pair of Dumbbells

Level: Intermediate

Demo: Dumbbell Floor Press

Dumbbell Front Squat

Renegade Row

Dumbbell Reverse Lunge

Instructions:  Complete as many rounds as possible of 8 floor presses, 8 front squats, 8 renegade rows, and 8 reverse lunges.

Super Strength Session

Equipment Needed: Pull-up Bar and weight for pistols, if needed

Level: Advanced

Demo: Pullups

Pistol Squat

Instructions: Complete as many rounds as possible of one weighted or bodyweight pull-up and one weighted or bodyweight pistol per leg.

Thruster and Carry AMRAP

Equipment Needed: Dumbbells

Level: Beginner

Demo:  Dumbbell Thrusters

Farmer’s Carry

Instructions:  Complete as many rounds as possible of 25 dumbbell thrusters and a 30M farmer’s carry.


Equipment Needed: Kettlebell or Dumbbell

Level: Advanced

Demo: Turkish Getups

Instructions:  Complete one Turkish get-up every minute for 10 minutes.  Alternate left and right sides.

Bodyweight AMRAP

Equipment Needed: None

Level: Beginner

Demo: Mountain Climbers

Jumping Squats


Instructions: In 10 minutes, complete as many rounds as possible of 20 mountain climbers, 15 jumping squats, 10 pushups, and a 50M sprint.

Bodyweight AMRAP 2

Equipment Needed: None

Level: Beginner

Demo: Reverse Lunge Steps


bench dip

Instructions: In 10 minutes, complete as many rounds as possible of 20 reverse lunge steps, 20 situps, and 20 bench dips

Meet Coach JoAnna


We're growing!  Over the last few months, we've expanded both our coaching staff and our class offerings.  Coach JoAnna has joined our gym family and continues to grow our kettlebell program, in addition to working with personal training and corporate wellness clients.  We are excited about the energy that JoAnna brings to the gym and are thrilled that our clients get to work with another knowledgeable coach.

Having never lifted a weight in her life, JoAnna walked into a kettlebell class in early 2016 and was immediately captivated by the technical movements and efficient workout. She spent the next year studying kettlebell technique, all the while building strength and confidence in herself. In early 2017, she completed the StrongFirst kettlebell certification. As a coach, JoAnna now helps others find the same confidence and empowerment that she has found through kettlebells and strength training. Outside of the gym, you will find JoAnna spending time with her husband and two dogs, most likely on the front porch of their home in Kirkwood.

Join JoAnna for kettlebell class Wednesdays at 6:30pm and Saturdays at 9:00am.

If you're interested in training with Coach JoAanna or would like more information on our kettlebell classes, please CONTACT US.

No Time to Cook?

Our lives are busy.  Careers, kids, and commutes seem to take up most of our waking hours, so its not surprising that many of us feel like we don’t have time to cook.  We’re all aware that processed and convenience foods can’t play a major role in a healthy lifestyle, so we must figure out a way to prepare our food in the limited time that we have.  Below are two recipes that require less than five minutes of prep time and yield proteins that may be used in several ways.

Nom Nom Paleo’s Kalua Pig is a tasty recipe for pork that can be consumed right out of the slow cooker.  Or, it can easily be turned into carnitas or even topped with barbeque sauce.  The pork has a smoky flavor and also pairs well with eggs for a protein-packed breakfast. The recipe yields a lot of meat, so it's a perfect option for beginning of the week meal prep.

Gimme Some Oven’s 2-Ingredient Slow Cooker Salsa Chicken is another quick and easy option that produces a versatile protein.  The shredded chicken is great on it’s own, or it may be topped with avocado and tomato for a quick and easy nutrient-dense meal.  It’s also great on salads or with eggs, and most kids love it for a family-style taco night. It's another great option for meal prep day.  

If you try these recipes or have a good one that you’d like to share, let us know.  Cooking is an essential part of our daily lives, but it can be overwhelming for people at times.  There are many solutions out there for those of us who are working with a tight schedule. 

Interested in learning more about a healthy lifestyle?  We’re here to help.  Contact us

It's Time to Register for the Tactical Strength Challenge!

Twice a year, the Smugs family gathers to test our strength in the StrongFirst Tactical Strength Challenge.  We'll be getting together again on October 28th to compete and support one another as we participate in three events in our own gym.  First, all participants will have three opportunities to complete a max weight deadlift.  Second, all male competitors will complete a max effort set of pull-ups, while female competitors will complete either pull-ups or a flexed arm hang.  The last event is a favorite--  each competitor will complete as many kettlebell snatches as possible in five minutes.  

Rules and details are available HERE

The Smugs Fitness community is strong in both physical strength and in spirit, and we are certain we'll have another fantastic event this fall.  We encourage athletes of all ability levels to consider participating.  Please speak to your Smugs Fitness coach about training for the event.  

Register for the Tactical Strength Challenge HERE

Not a yet a member of the Smugs family and interested in training? CONTACT US.

Spice Up Your Protein Shake

Are you tired of the same protein shake day after day?  

Try Coach Kory's recipe for a delicious smoothie with an intense chocolate flavor.  Kory adds unsweetened cocoa powder, sea salt, and cayenne pepper to imitate the flavors used in a smoothie from her favorite local coffee shop. Try it, and let us know what you think!

Coach Kory's Copycat Smoothie

1 cup unsweetened almond milk (substitute any milk)
1 scoop chocolate protein powder (Kory's favorite is Xwerks Grow)
1/2 banana
2 teaspoons coconut oil 
1 teaspoon unsweetened cocoa powder
dash of sea salt
dash of cayenne pepper

Combine all ingredients in a blender.

Optional ingredients: ice, cold brewed coffee, collagen peptides, berries, or greens

High School Athlete Spotlight: Nicho Cucchi (Soccer)

Nicho goes to Spain!

This week one of our High School Athletes, Nicho Cucchi, is training in Spain with Real Madrid! Nicho is a junior at Grady High School and plays his club ball with Inter Atlanta FC. He has been a member of the Smugs Fitness High School Athlete Program for over a year and has steadily gotten stronger, faster, and improved his ability to recover/remain injury free. Taking the next step to prepare for college ball, Nicho has found that his strength has been a big factor in helping him toward his goals of playing at the next level.  It's a huge honor to be selected to train with Real Madrid and we are extremely proud of Nicho for his accomplishment! Hard work creates opportunities and Nicho is capitalizing on all of his opportunities! 

Congrats, Nicho and great work!