What’s in Your Gym Bag, Part 1: Her Bag

Submitted by kory_muehlhauser on Thu, 2017-07-20 15:17

Most of us have several items that we consider gym necessities.  Things such as a pair of favorite socks, great lip balm, and that perfect pair of leggings can help make workouts more comfortable.  If you ask your friends what they’re taking to the gym for each workout, you’ll probably find that everyone is a little different.  We decided to have both a female and a male trainer at Smugs Fitness lay out the contents of their gym bags.  Let’s start with Coach Kory’s bag.

Clothing

Of course, there are the basics in Kory’s bag--a comfortable, breathable top and leggings with the appropriate attire to go under both. Let’s be honest, ladies.  A bad sports bra can ruin a workout.  Pick one that fits well and is supportive.  Coach Kory also includes both low-cut socks and tall socks in her bag.  The tall socks are worn to protect the legs when deadlifting, and the low socks are for everything else.  Kory also likes to keep a hat in her bag to throw on after workouts and for sun protection.

Favorites include: 

Lululemon 17” crops

Balega or Bombas low-cut socks

Smugs Fitness Trucker Hat

Shoes

Most of us will wear a basic training shoe at Smugs, or we’ll just workout with bare feet.  Coach Kory also packs a pair of classic Chuck Taylors for kettlebell training and deadlifting.  Occasionally, she’ll toss a pair of special weightlifting shoes in her bag, but these aren’t usually used in everyday training.

Favorites include:

Nike Metcon training shoe

Converse Chuck Taylors

Gear and Electronics

Coach Kory uses a couple of special belts in her training and also likes to have a pair of wrist guards handy for those high-rep kettlebell workouts.  She also takes advantage of current technology and packs both Bluetooth headphones and a Bluetooth heart rate monitor.  However, she prefers to take notes during her workout in a composition book or on a legal pad, so both are included with a pen.

Favorites include:

Scosche Bluetooth Heart Rate Monitor

Quest Lever Belt

Nutrition and Hydration

A great water bottle is a gym necessity.  Most trainers carry a double-wall stainless steel bottle to keep their water cold throughout the day, and Coach Kory is no different.  She also likes to carry a scoop of an amino complex and a scoop of whey protein in separate Blender Bottles, ready to mix with water instead of carrying the entire container of each product in her gym bag.  Kory also carries some quick snacks in her bag.  Both LaraBars and Epic Bars can usually be found in one of the side pockets.

Favorites include:

Vital Whey Grassfed Whey

Xwerks Grow grassfed whey

Rehydrate Pro water bottles

Toiletries and Other Stuff

This is where each woman will be a little different.  Many women will carry a little make-up, depending on where they’re headed after the gym.  Many prefer to keep a toothbrush, shampoo, and conditioner in their bag.  Some will even include a hair dryer, straightener, etc.  Coach Kory is usually prepared for a quick shower at the gym and carries a towel, flip flops, shower gel, deodorant, dry shampoo, a comb, and makeup removing wipes.  Two of the most important items in her bag are extra hair ties and a couple of different types of lip balm. 

How are you going to carry all of that?

Once you know what you’ll need for your trip to the gym, you’ll want to think about how you’ll carry it.  Coach Kory prefers a shoulder bag with several large and small compartments.  Some of the most important features that she’s found include an upright water bottle compartment to prevent spills, a place for damp clothes, a large compartment for shoes and gear, and a few small compartments for those precious hair ties and snacks.  Coach Kory is currently carrying a discontinued bag by Athleta.

Most of us don’t realize just how many things are needed to comfortably complete a workout until we’ve forgotten something.  Keeping a few key items in your bag will ensure that you’re ready when it’s time to get sweaty.  As the Boy Scouts say, “Be prepared”.   

What’s the most important item in your gym bag? 

Interested in training with Coach Kory or any of our other awesome trainers?  Contact us.

Smugs Fitness...a hub for StrongFirst Instructors in Atlanta!

Submitted by Anonymous (not verified) on Tue, 2017-07-18 13:28

Did you know that Smugs Fitness has more StrongFirst certified instructors than any other gym in Georgia?

Our coaching staff maintains a long list of impressive certifications, but one of the first things that you notice upon entering our gym is the StrongFirst banner.  We have four StrongFirst certified instructors on staff.  StrongFirst refers to itself as a “school of strength”.  Founded by Pavel Tsatsouline in 1998, the organization has become the world’s leader in hardstyle kettlebell instruction.  The organization also offers some of the most well-respected certifications in both bodyweight and barbell training.  As the StrongFirst website states, “We teach men and women how to reach high levels of strength. Quickly, safely, and without interfering with their duty, job, or sport.”

As a Smugs Fitness client, you’re probably wondering what that means for you. 

Whether participating in personal training or group training, you will be learn the basics of hardstyle kettlebell movement from some of the most qualified professionals in the fitness community.  Each Smugs Fitness trainer has successfully completed the StrongFirst Girya (SFG) three-day certficiation.  We have been tested on the ability to safely and effectively coach the six basic kettlebell movements.  We have demonstrated proper form and have met the demanding strength requirements.  We have also successfully passed the endurance component, the dreaded kettlebell snatch test. 

As a client, this means that you will be coached by a passionate, qualified instructor, and your training will be guided by many of the StrongFirst principles.  Whether your goal is to pick up hundreds of pounds or to simply feel better as you navigate your daily activities, your Smugs Fitness coach will use the knowledge gained through our StrongFirst education to help you reach your health and fitness goals. 

Also, if you're traveling or even moving, let us know.  We'll locate a StrongFirst instructor to assist with your training while you're away.  We actively communicate with our StrongFirst peers around the world, and we'll ensure that you receive high quality coaching while you're away from your Smugs Fitness coach.

How can you be a part of StrongFirst?

Every Smugs client and coach has two opportunities each year to participate in the StrongFirst Tactical Strength Challenge (TSC), a worldwide StrongFirst competition.  Participants complete three events at Smugs Fitness on the date of the challenge and submit scores to StrongFirst.  The three events are the deadlift, pull-ups or flexed arm hang, and kettlebell snatches.  Because this event is held twice a year, it's a great way for all of us to measure our strength gains.  It's also one of the most fun competitions that we've found.  Imagine a room full of friends cheering for one another.  We have a strong, supportive gym community at Smugs, and it may be most evident during the Tactical Strength Challenge.  The next TSC is October 28th, and our coaches are happy to discuss your options for participating.  You'll get an awesome shirt just for signing up, and you'll get to look forward to an incredible Saturday morning with your Smugs family in the fall.  

Register for the TSC here:  http://www.strongfirst.com/achieve/tactical-strength-challenge-sign-up/

More information about StrongFirst is available here:  http://www.strongfirst.com/get-started/about/

If you’d like more information on training with one of our FOUR StrongFirst certified instructors, please CONTACT US.

Original Strength Workshop Coming to Atlanta November 4th!

Submitted by admin on Tue, 2017-07-11 15:03

Exciting news! Iron Root Studios and Smugs Fitness have teamed up to bring the Original Strength Pressing RESET Workshop to Atlanta. The workshop will be held on November 4, 2017 at Iron Root Studio from 8:00 AM - 4:00 PM.

Internationally recognized Original Strength will introduce their cutting edge movement restoration techniques, called Pressing RESET. Featured by The Washington Post, The Huffington Post and CNN, these techniques are based on the idea of Pressing RESET. You can press reset on your body by tapping into your nervous system to restore mobility and youthful potential. Positive, even amazing results have been reported where OS RESETS were implemented and performed regularly. The resets are suitable for everyone and require little time or space to perform and zero equipment.

Many in the Smugs Fitness Community have already been introduced to the OS RESETS during our training sessions and/or corporate wellness programs. Smugs Fitness coaches are practioners of the OS methodology and highly recommend attending this workshop! After all, the better we move, the better we feel, and the better we live!

Here is the link to register: REGISTER FOR OS ATLANTA

Sign up before July 24th and the cost is only $219! After July 24th, the cost is $294.

You can learn more about Original Strength by visiting their website (www.originalstrength.net) and/or checking out some of the videos below:

The Invigorating 3 Minute Reset

http://originalstrength.net/2014/07/the-invigorating-3-minute-reset/

The Best RESET for a Sitting Lifestyle

http://originalstrength.net/2016/03/the-best-reset-for-the-sitting-lifestyle/

Hope to see you there!

 

 

New Class at Smugs Fitness!

Submitted by admin on Wed, 2017-06-14 17:38

Kettlebell Class!

Smugs Fitness is excited to announce a new class offering to our schedule! Coach JoAnna Rogers (SFG) will be bringing her knowledge, energy, and metal to the gym every Saturday morning with our Kettlebell Class! The class will employ the use of kettlebells and focus on the fundamental Kettlebell movements (Swing, Squat, Press, Getup, Clean, Snatch). Individuals of all levels are welcome to attend!

The drop in rate is $20/class and the class is limited to 10 participants. 

You can SIGN UP HERE!

Final Week (Week 4) AB-ril Challenge Workouts 04/23 - 04/30/2017

Submitted by admin on Sat, 2017-04-22 20:04

WEEK #4: April 23rd – April 30th

#23: 2 Rounds:

40 seconds Hollow Rocks

40 seconds REST

#24: 30 Kettlebell Situps (or use any weight you have)

#25: 2 Rounds:

12 T-Plank Rotations (6 per side)

16 X-Situps  (8 per side)

#26: 2 minutes to perform as many Situps as possible

#27: 3 Rounds:

40 seconds Windshield Wipers (Floor)

20 REST

#28:One Round

10 Bird Dogs  (per side)

20 Hollow Rocks

30 Glute Bridges

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

X-Situps

#30: One Round:

1 minute Hollow Body Hold

Rest 30 seconds

30 seconds Plank

Rest 15 seconds

1 minute Spiderman Plank

Week 3 AB-ril Challenge Workouts 04/16 - 04/22/2017

Submitted by admin on Sat, 2017-04-15 21:19

WEEK #3: April 16th – April 22nd

#16: 3 Rounds:

8 Leg Drops

16 Bird Dogs (8 per/side – hold 2 seconds each)

#17: 3 Rounds:

25 Suitcase Crunches

1 minute REST

#18: 1 minute

Hollow Body Hold

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

#20:  3 Rounds:

25 Situps as fast as possible, rest as needed between rounds

#21: 3 rounds:

30 seconds Mountain Hoppers

30 seconds Plank

30 seconds rest

#22: 3 rounds:

12 Scissors (per leg)

6 Pushup-to-Plank

Week 2 AB-ril Challenge Workouts 04/09 - 04/15/2017

Submitted by admin on Sat, 2017-04-08 20:00

WEEK #2: April 9th – April 15th

#9: 2 rounds:

30 seconds Pushup-to-Plank

30 seconds Supine Bicycle

30 seconds Situps

30 seconds REST

#10: 2 Rounds:

Rest as needed between

60 seconds Plank

#11: Complete 3 rounds:

10 Bird Dogs   (per side)

10 Dead Bugs  (per side)

#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

Week 1 AB-ril Challenge Workouts! 04/01 - 04/08/2017

Submitted by admin on Fri, 2017-03-31 10:49

Here is the first week of AB-ril Challenge Workouts for 2017!

 

#1: 3 Rounds:

40 seconds X-Situps

20 seconds REST

#2: 3 Rounds

30 seconds T-Plank Rotations

30 seconds REST

#3: 4 Rounds

20 seconds StrongFirst Plank

10 seconds REST

#4:  2 Rounds

30 seconds Side Plank (left)

15 seconds REST

30 seconds Side Plank (right)

15 seconds REST

#5:  Complete as quickly as possible

35 V-ups

#6: Complete as many rounds as possible in 5 minutes

Sprint 50 yards

8 Russian Twists (per side, use 1 weighted object)

#7:  Complete 3 rounds of the following

30 Scissors (per leg)

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

Plank with Shoulder Taps

The Annual AB-ril Challenge Begins on Saturday!

Submitted by admin on Thu, 2017-03-30 08:54

Looking to tighten up that midsection (FEEL better), build a stronger trunk (MOVE better), and put your body in prime position for that summer swimsuit (LOOK better)? 

If so, the AB-ril Challenge is for you! The AB-ril Challenge has been an event of legendary proportions for Smugs Fitness members and followers all over the globe! 

THE RULES:

Beginning April 1st and continuing through April 30th, the AB-ril Challenge workouts for each week will be posted to the Smugs Fitness Blog on Sunday night by 8:00 PM (http://smugsfitness.com/blog).

The first week of workouts will be released on the blog at 8:00 PM on Friday, March 31st, so you can hit the ground running on April 1st! You are encouraged to complete one workout each day, but fear not if you miss a day, you can always do it at a later time during the Challenge as long as it is done prior to 11:59 PM on April 30th.

Sign up for the AB-ril Challenge here and use the Google Sheet to track your results.

Snap pictures and take videos of you doing the AB-ril Challenge Workouts. Tag us on Facebook, Instagram, and Twitter @smugsfitness using the tag #abrilchallenge!

Conditioning Class Starts Tomorrow at 7:00AM!

Submitted by admin on Mon, 2017-02-13 14:19

Smugs Fitness Conditioning Class

The first Conditinoning Class starts tomorrow at 7:00 AM Smugs Fitness in Kirkwood! We'll provide you with a safe and efficient conditioning program which will include some high intensity interval training (HIIT), strength training, and cardiovascular endurance training that will leave you feeling strong, accomplished and excited to start your day! Come out and see how we do fitness at Smugs Fitness in the Historic Kirkwood Neighborhood! The class costs $20 and is limited to 10 participants, so don't hesitate to sign up!

The link to sign up is below:

SIGN UP HERE!

Smugs Fitness is located at

1971B College Avenue

Atlanta, GA 30317

(Parking is available in the parking lot behind the building)

See you there!

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