AB-tober Challenge Workouts Final Week! 10/24-10/31

MONDAY AB-tober #24:

2 Rounds:

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

30 seconds REST

TUESDAY AB-tober #25:

3 rounds:

30 seconds Side Plank with Leg Lift (right)

30 seconds Side Plank with Leg Lift (left)

30 seconds REST

WEDNESDAY AB-tober #26:

60 V-ups

THURSDAY AB-tober #27:

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

FRIDAY AB-tober #28:

Complete as many rounds as possible in 3 minutes

12 X-Situps

6 Plank Jacks

SATURDAY AB-tober #29:

For 4 minutes, alternate between the following two exercises

30 seconds Flutter Kicks

30 seconds Superman Hold

SUNDAY AB-tober #30:

3 Rounds:

30 seconds Hollow Rocks

30 seconds REST

MONDAY AB-tober #31: Last day!

MAX Effort Plank

AB-tober Challenge Workout 10/17 - 10/23/2016!


MONDAY AB-tober #17:

60 seconds Plank, 30 seconds REST

30 seconds Side Plank (right), 30 seconds REST

30 seconds Side Plank (left), Done!

TUESDAY AB-tober #18:

1 minute T-Plank Rotations

1 minute MAX Rep Situps

WEDNESDAY AB-tober #19:

45 V-ups

THURSDAY AB-tober #20:

2 Rounds:

1 minute Bird Dogs

1 minute Dead Bugs

FRIDAY AB-tober #21:

3 rounds:

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

30 seconds REST

SATURDAY AB-tober #22:

For 4 minutes, alternate between the following two exercises

30 seconds Windshield Wipers (Floor)

30 seconds Glute Bridges

SUNDAY AB-tober #23:

50 Pushup-to-Plank


Neon Bandits Socks and Smugs Fitness!

Neon Bandits Socks!

Smugs Fitness and Neon Bandits have teamed up to deliver some seriously stylin’ and high performin’ socks to Atlanta! I’ve been wearing my Neon Bandits socks for over a month and have been thrilled with them! The socks are comfortable, perform amazingly well even in the Atlanta heat (they wick away sweat and keep your feet cool), and look great during a workout or when wearing casually around town!

Check out the pics of me rocking my Neon Bandits Socks during my workouts! 

Neon Bandits is giving all Smugs Fitness members, readers, and followers a special discount when ordering through their website! You can also contact Coach Sam about getting your feet on a pair  of socks to try.

Use the code: “SMUGS” to receive 15% OFF your website order!

Let me know how you like the socks and tag Smugs Fitness and Neon Bandits in your social media pictures and videos! 

AB-tober Challenge Workouts 10/10-10/16/2016 - Week #2

MONDAY AB-tober #10:

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


TUESDAY AB-tober #11:

Complete as many rounds a possible in 3 minutes

4 X-Situps (2/side)

8 Situps

WEDNESDAY AB-tober #12:

Accumulate 100’ of Traveling Plank

THURSDAY AB-tober #13:

Accumulate 3 minutes of Hollow Body Hold

FRIDAY AB-tober #14:

3 rounds:

25 Suitcase Crunches

10 Plank Jacks

SATURDAY AB-tober #15:

For 4 minutes, alternate between the following two exercises

30 seconds Glute Bridges

30 seconds Flutter Kicks

SUNDAY AB-tober #16:

2 Rounds each person!

1 minute of Partner Leg Throwdowns

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


Peek-A-Boobs Fundraiser Shirts

Team Peek-A-Boobs Shirts!

Barrett Park Rockstar and Red Door Realty Owner, Robbie Roberts is the Captain of Team Peek-A-Boobs for the upcoming "It's a Journey" Breast Cancer Walk on October 16th. Robbie organized a T-shirt fundraiser and would love for you to purchase a shirt to support her team and the Walk! Shirts are $15 with all proceeds going to Team Peek-A-Boobs donation to the "It's a Journey" Breast Cancer Walk. 

The DEADLINE to purchase shirts is this Thursday (10/6/16) at 7:00 PM.

There are 3 ways to order you shirt:

1. Drop OR mail a check with a note indicating your shirt size (Men's or Women's) to Robbie at her office in College Park. (Red Door Realty, 3391 Main Street, College Park, GA 30337)

2. Track down Robbie at the Barrett Park Boot Camp tomorrow and hand her a check and sizing information.

3. Email Coach Sam and let him know your order and he'll get you the information to VenMo/Paypal the money to secure your shirt.

Hope you'll all consider donating to Team Peek-A-Boobs and help support the "It's a Journey" Breast Cancer Walk!

AB-tober Workouts 10/03-10/09/2016 - Week #1

AB-tober Challenge Week #1

October 3rd – October 9th

MONDAY AB-tober #3:

60 seconds Leg Drops

TUESDAY AB-tober #4:

For 4 minutes, alternate between the following two exercises

30 seconds Superman Hold

30 seconds Hollow Body Hold

WEDNESDAY AB-tober #5:

30 V-ups

THURSDAY AB-tober #6:

Accumulate 3 minutes of Dead Bugs

FRIDAY AB-tober #7:

3 rounds:

20 Spiderman Plank(each leg is 1 rep)

30 seconds REST

SATURDAY AB-tober #8:

For 4 minutes, alternate between the following two exercises

30 seconds Supine Bicycle

30 seconds Pushup-to-Plank

SUNDAY AB-tober #9:

50 Situps

The AB-Tober Challenge 2016

AB-Tober Challenge 2016

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 AB-TOBER CHALLENGE time!


During the month of AB-Tober, 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 AB-Tober 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 (sam(at)smugsfitness.com). 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 also receive 50 Cooleaf Points for completing all 31 Ab-Tober workouts!


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 Hoodie, Smugs Fitness Headband or Beanie Hat, and Smugs Fitness Water Bottle, to name a few items.

(Please note: Hoodies, Headbands, and Beanie Hats are also available for purchase via Pre-order during the last week of October)

4. You will become STRONGER!

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


40 seconds Plank


Complete as many rounds as possible in 3 minutes:

5 V-ups

10 Mountain Climbers (each leg is 1 rep)

Looking forward to a great month with you all!
Coach Sam (Smugs)


ROW-Tober: It's coming...Who's in?

The ROW-tober Challenge

Back by popular demand, the ROW-tober Challenge kicks of this Saturday, October 1st and runs through 11:59:59 PM on October 31st.

The rules of the challenge are simple:

1. Pick one of the following target distances (goal) to row within the month of October.

ROW-Tober Rookie: 75,000 meters

ROW-Tober Returnee: 150,000 meters

ROW-Tober Renegade: 250,000 meters

2. Row, Row, Row, your Erg...! (until you hit your goal)

If you're interested in participating, email Coach Sam or leave a message on the Smugs Fitness Facebook Page. Anyone who completes their goal wins a Smugs Fitness Swag Pack!

Rowing begins at 12:00 AM on October 1st!

The Greatest Breakfast Ever!

Leftover Smoked Pork with Eggs

Over the Labor Day Weekend, we had my family in town so it was the perfect time to throw a pork butt on the Big Green Egg and do some smoking. The pork butt was delicious, but was so large we had some leftovers. One of my favorite things do with leftover protein is use it alongside my eggs to create a delicious, protein-packed breakfast! The leftover smoked pork lead me to prepare what may well be the Greatest Breakfast Ever! 

The Greatest Breakfast Ever


1/4 to 1/2 lb smoked, pulled pork

3 Eggs

2 TBSP Crumbled Goat Cheese

2 TBSP Homemade Barbeque Sauce (or your favorite healthy prepared sauce)

Lettuce and Sliced Tomatoes (for color, taste and carbs...the last one is kind of a joke)


1. Heat a skillet to medium heat. Add leftover PORK to skillet and allow pork to get hot.

2. Carefully crack 3 EGGS over top of the pork and sprinkle the CRUMBLED GOAT CHEESE over the eggs and pork.

3. Cover the skillet with a lid and allow to cook for 4 minutes until the EGGS are lightly cooked.

4. Remove the lid and make sure the EGGS are cooked to your liking and the GOAT CHEESE is lightly melted.

5. Plate the PORK, EGGS, and GOAT CHEESE. Drizzle the HOMEMADE BBQ SAUCE over the top and serve with a side of LETTUCE and TOMOATOES.

Once plated, find a chair with a seatbelt, strap in, and enjoy THE GREATEST BREAKFAST EVER!

What's all the Ruckus about Rucking?!?


Rucking has rapidly become one of the most popular group fitness activities across the nation and around the world. In 2015 Men’s Health called it one of the hottest fitness trends of 2015. (Article Here) It became widely popularized by the growth of GoRuck Challenges (www.goruck.com), which are a group rucking events where participants carry loads on their backs over long distances and participate in different challenges along the way.

So…What is Rucking?

The fine folks at GoRuck define Rucking as follows:


To put weight on your back and go for a walk.

I’ve been a participant in a GoRuck Challenge and had a blast! My mental toughness was tested in addition to the physical demands of carrying a 40-pound bag on back for over 20 miles. My experience with the GoRuck Challenge left a lasting impression on me and I have regularly incorporated rucking into my own fitness regimen. Additionally, I’ve convinced a few friends and clients to join me! I have found it to be one of the safest and most effective modes of physical activity to improve your overall fitness and health AND you get to spend time with your friends, make new friends, and engage in social interaction while you are exercising!

So…Is it difficult to get started?

Rucking can start at anytime in your life and is safe, effective and requires very little equipment.

Equipment needed for Rucking

1.     Ruck (backpack)

2.     Something heavy to put in the Ruck (weights, sand, bricks, ruck plates, or any heavy object you have around the house that can fit in your bag!)

The Benefits/Effects of regular Rucking include

1.     Improved Cardiovascular Capacity and Endurance

2.     Improved Muscular Stamina and Endurance

3.     Improved Overall Strength (it’s resistance training + cardio all in one!)

4.     2-3 times the Caloric Output versus walking the same distance/time

5.     Improved general work capacity and physical preparedness (ie. When the Zombies come, you’ll be stronger, faster, and better able to move than your non-Rucking neighbors)

So what are you Rucking waiting for? Get the Ruck outside, round up some friends, and get Rucking!

***For those in the Atlanta Area, there will be regularly scheduled Rucking leaving from the Smugs Fitness Lab in Kirkwood this fall. In the meantime, check the Smugs Fitness Facebook Page for updates and impromptu Rucking outings. Come on out and join us!***