Alloy Personal Training Johns Creek

09/10/2026

09/09/2026

We usually talk about physical activity in terms of what it can do for our bodies: stronger muscles, healthier hearts, better balance and greater endurance.

But movement can also bring us together.

That’s the idea behind Move for Life, a new global campaign from the International Association for Su***de Prevention. It invites people to walk, run, cycle, swim or move however they like from September 10, World Su***de Prevention Day, through October 10, World Mental Health Day.

The goal is using movement to promote wellbeing, strengthen connections and encourage conversations about mental health and su***de prevention.

Invite a friend to take a walk or join you at the gym. Check in with someone you haven’t heard from lately. Ask how someone is doing – and take time to listen.

Exercise supports our physical and mental wellbeing. Doing it with others can also provide friendship, routine and a sense of belonging.

If you or someone you know needs support, call or text the 988 Su***de & Crisis Lifeline at 988, or visit 988lifeline.org.

09/08/2026

September has always felt like a new beginning. And it turns out there might be something to that feeling.

Behavioral scientists call it the “fresh start effect.” Research has found that we’re more likely to pursue healthy goals after milestones that mark the beginning of a new period – including a new week, month or year, a birthday, or the end of a holiday.

So why give January all the attention?

Fall can be an especially good time to renew your fitness routine. Summer vacations and schedule changes are winding down, cooler weather makes outdoor activity more inviting, and many of us are settling back into a more predictable routine.

There’s another advantage to starting now: You have time to make exercise a habit before the holidays arrive.

Keep it manageable. Add a regular walk. Get back to strength training. Try a new class. Or simply become more consistent with the healthy habits you already have.

By New Year’s Day, you could already have four months of progress behind you.

09/03/2026

We keep you moving in the right direction, with strength, flexibility and endurance to keep living the way you want to live.

09/02/2026

Give cottage cheese a whirl in the blender and get a silky-smooth, protein-packed base for an irresistible dip. Add a drizzle of olive oil and sprinkle of everything bagel seasoning, break out the crackers and crudites, and feel free to indulge with no guilt. Makes about 2 cups. -- Susan Puckett

Ingredients
• 16 ounces cottage cheese (low fat or full fat)
• 1 tablespoon extra-virgin olive oil, plus more for drizzling
• 2 teaspoons everything bagel seasoning
• Raw vegetables, crackers, bagel chips, or pita chips for dipping pita chips

Instructions
1. Combine the cottage cheese, 1 tablespoon of the olive oil, and 1 teaspoon of the everything bagel seasoning in the container of a food processor or high-speed blender.
2. Process, scraping down the sides as needed, until smooth and creamy.
3. Transfer to a serving bowl. Drizzle with a little more olive oil and sprinkle with remaining seasoning.
4. Serve immediately with your choice of dippers. Or cover with plastic wrap and refrigerate for up to 3 days.

Susan Puckett is an Atlanta-based food writer and cookbook author.

09/01/2026

Remember doing push-ups in eighth-grade gym class? Well, there’s a reason this old-school exercise is still around.

A push-up works your chest, shoulders and arms, and it requires your core, hips and legs to stabilize your body. That makes it a great example of functional fitness, training your body to perform the movements you need in everyday life.

Think about pushing open a door, moving furniture, or getting up from the floor. Push-ups build strength and body control that can make all of those things easier. And maintaining those abilities is increasingly important with age.

They can also say something about overall fitness. In a study of more than 1,100 male firefighters followed for 10 years, those who could perform more than 40 push-ups had a 96% lower incidence of cardiovascular events than those who could do fewer than 10.

Now, that doesn’t mean that the push-ups were responsible, researchers said. But push-up ability seemed to be a useful marker of fitness.

Need some inspiration? Just this summer, Guinness announced that a Pittsburgh PE teacher and personal trainer completed 1,826 push-ups in an hour for a new record.

You don't need that many! Or even 40. Start where you are, and we'll help you build the strength you need for whatever life asks you to push, pull, lift or carry. Call today for your free initial consultation.

08/27/2026

You know stress is dangerous.

But do you know one of the best ways to beat it? Exercise! Here’s why.

1. Exercise Boosts Endorphins.
Physical activity increases the brain’s production of feel-good neurotransmitters known as endorphins. You've heard of "runner's high," right? This is what they mean.

2. It Reduces the Effects of Stress.
Some stress is inevitable. Regula exercise limits the effects of stress on the heart, digestive, and immune systems. And it mitigates the "fight or flight" response that's part of all of us.

3. It's Good for Your Mood.
Research shows that regular exercise boosts self-confidence, elevates mood, promotes relaxation, and can actually decrease symptoms of anxiety and depression.

Let us show you much we can help. Call today for your free initial consultation.

08/26/2026

Lady peas are small and delicate and cook up tender, sweet, and creamy. They don’t need more than a quick simmer and simple seasoning. They’re excellent sources of plant-based protein, fiber, and nutrients, and they freeze great.

This easy salad, adapted from one at Bellina Alimentari in Atlanta, beautifully showcases them as a side dish or meatless main. Serves 6. – Susan Puckett

Ingredients
1 pound fresh lady peas (or other field peas), rinsed
2 cloves garlic, peeled and lightly smashed
1 ½ teaspoons salt
2 tablespoon Ch*****ne vinegar (or white w**e vinegar), plus more to taste
1 cup cherry tomatoes, halved or quartered
¼ cup chopped chives or green onion tops
1 or 2 tablespoons chopped flat-leaf parsley
¼ cup extra virgin olive oil, plus more to taste
Salt and pepper

Instructions
In a medium saucepan, combine the lady peas and garlic and cover with water. Add the salt and bring to a boil.

Reduce the heat to medium-low and simmer the peas until tender, 10 to 20 minutes depending on their freshness. (Larger, darker field peas can take up to 45 minutes.) Skim off any white scum that rises to the surface. Drain and let them come to room temperature.

When the peas have cooled, transfer them to a large bowl and toss with the vinegar. Add the tomatoes, chives or green onions, and parsley.

Stir in the olive oil. Season to taste with more vinegar and olive oil as needed. Serve at room temperature or cover and chill for up to 2 days. Discard the garlic before serving.

Susan Puckett is an Atlanta-based food writer and cookbook author.

08/25/2026

Once upon a time, I was a super-fit gym rat. Then Covid and motherhood and the cumulative effects of years of untreated injuries happened.

About 2 years ago I started hiking and backpacking, and most recently climbing and generally escalating levels of adventuring. I quickly realized how much strength and endurance I had lost. I struggled to keep up with friends who are much stronger and faster hikers. On top of that, my back and shoulder pain had become limiting. I knew I needed to get strong again.

At the end of last year, I started PT so that I could be functional enough to work out again and then signed up for Alloy. Just a few months ago, I was getting lightheaded and winded from doing lunges — frustrating to say the least.

Since then, I’ve gained measurable muscle and strength, and I’m feeling stronger on the trail. While I’m still working on rehabbing my injuries, I can finally pick up my heavy pack without it being a whole ordeal, get further up the mountain before I have to take a break, and generally feel closer to my former “bad-ass mama” self. I have new motivating goals to go along with my new-again quads and am striving for snow-covered summits.

Every time I have to climb up something tall with a 45-pound backpack, I whisper to myself, “This is why I use the big box!”

– From Alloy Personal Training member Katrina B.

What can Alloy do for you? Call today for your free initial consultation and let’s get started.

08/20/2026

Balance problems often get filed under "getting old" — something to worry about later. But the decline can start long before it shows up.

At Alloy Personal Training, balance has always been core to our programs, not an afterthought. We build it in because it's essential to aging well: preventing falls, remaining independent, enjoying favorite sports and other activities.

Now it’s become official with others in the industry. The American College of Sports Medicine just added neuromotor fitness (balance, coordination, reaction time) as an official pillar of fitness, alongside strength and cardio. Of course, strength training improves balance, and healthy habits all support each other.

Almost 40% of older adults deal with balance issues, and falls are a major problem. The earlier you start, the more you keep.

Our whole-body approach to fitness keeps you ready to enjoy life on your own terms. Call today for your free initial consultation.