http://www.builtphoenixstrong.org/

Built Phoenix Strong Personal Training Franchising, 1530 Old Alabama Road, Roswell, GA (2025)

02/11/2025

🔥3 things that could prevent reaching your fitness goals🔥
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When you’ve been eating healthy and working out, yet you aren’t seeing the progress you want...
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It can get SO frustrating! Why even continue if it’s not working, right? Wrong! Keep reading..
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Sooo what’s stopping you from reaching those goals?
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1️⃣You aren’t in a caloric deficit

You cant out-train a bad diet. You could be working out 7 days a week + cardio, yet still not see progress if your eating in a surplus everyday.
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2️⃣You’re only doing cardio

Now there’s nothing wrong with doing cardio. In fact, it’s a great tool + keeps your heart healthy, but it’s time to add weights. Lift some heavy weights, gain muscle, use cardio as a tool.. you’ll see progress.
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3️⃣You aren’t consistent

You might be a yo-yo dieter (try something out for a few weeks then revert back to your old ways) You MUST be consistent. Sustainable results do not happen over night, there are no quick fixes. Stick with the process!
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Now tell me, 🔥What obstacle is keeping you from reaching your fitness goals?🔥

02/04/2025

Reduce Hunger 🍔⁣⁣
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As we know, to lose fat, you need to reduce your daily calorie intake.⁣⁣
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Unfortunately, fat loss diets often lead to increased appetite and severe hunger.⁣⁣
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This can make it extremely difficult to lose fat and keep it off.⁣⁣
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At the first sign of hunger, drink water! Studies show that people who drink two glasses of water immediately before a meal eat 25% less than those who don’t drink any water, and 17 oz (500 ml) of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.⁣⁣
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Eat enough protein throughout the day boosts several satiety hormones. As you feel full, your appetite will suppress.⁣⁣
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Eating a fiber-rich diet can decrease hunger and help you eat fewer calories.⁣⁣
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Eat your calories instead of drinking them! Compared to a solid snack, people who consume a liquid snack are 40% less likely to eat less at the next meal.⁣⁣
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Coffee has many benefits for health and sports performance — and also decreases your appetite.⁣⁣
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Eat slowly and mindfully! Under normal conditions, your brain knows whether you’re hungry or full. However, eating quickly or while you’re distracted can make it more difficult for your brain to recognize these signals.⁣⁣
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Water, protein, fiber, coffee, mindful eating... your tools to fighting hunger.⁣⁣
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What other methods have you found useful for fighting hunger? 🤔
Get 7 Days of personal training for $1 call 770-569-3754

01/29/2025

Looking to lose weight? DO NOT shoot in the dark! What do I mean by this
Far too often in the gym we are looking to lose weight and are not following a specific plan that is custom tailored for us and our own specific results. Instead we do genergic workouts or bootcamps that are not tailored.
As a results we look up in 6 weeks and see no changes or have actually GAINED weight and have no idea how to back track where we left off
The key is to follow a specific plan for 4-6 week. The body needs repetition in order to see desired results. If you need a weight loss plan tailored towards YOU contact us today 770-569-3754

01/08/2025

The Secret to Weight loss! Don't shoot for fads, or gimmicks! Instead focus on winning each day in my 3 pillars of health!

Fitness-did I follow a personalized workout today?

Nutrition-Did I follow a meal plan today that is aligned with my current weight loss goals?

Accountability-Did someone other than myself hold me accountable today?

Ask yourself these questions each night before bed, if you can answer yes! Weight Loss will come at your will! If the answer is no, you may struggle. But schedule your free fitness assessment with us today and we will provide all 3 for you and put your weight loss on autopilot for you.

12/27/2024

🌱22 Ways to Take Care of YOU🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stress can definitely take its toll on our bodies in many ways - physically, emotionally and mentally.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I find that when I feel like I don’t have the time to slow down, is actually when I need it the most!⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s important to take some downtime and take care of YOU. You not only deserve it, but when you’re feeling rested and recharged, you can accomplish more and support others better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 22 ways to take care of you – pick one that you can do today – and every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make it a point to do something you love every day, no matter how small:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.Get enough sleep
2.Take the time to prioritize your day each morning (what are the top 2 -3 things you want to get done today?)
3.Remember to schedule tasks/appointments, events as evenly as possible throughout the week
4.Reduce time on the computer and TV
5.Take deep breaths during the day
6.Eat slower
7.Connect with family and friends.
8.Take a vacations (or ‘staycation’) 9.Don’t be afraid to ask for help
10. Make time for yourself – enjoy a hobby or activity
11.Read a book or watch a movie
12.Exercise
13.Speak to yourself more kindly
14.Listen to music
15.Open your windows and blinds during the day
16.Remember your goals and aspirations
17.Enjoy a hot bath
18.Meditate, pray and/or do yoga
19.Get a massage or facial
20.Go on a walk
21.Focus on the positive
22.Keep a journal

12/04/2024

Eating right is the key to supporting muscle development! Check out these top tips to help you gain muscle mass (Read on to get 7 Days of Personal Training for $1):

✅ Consume adequate protein - protein is needed to build and maintain muscle, get at least 0.8-1.5g per kg of body weight per day
✅ Eat frequent meals - a regular schedule of meals throughout the day will keep your blood sugar stable and help support muscle growth
✅ Include healthy fats - consuming healthy fats like avocado, nuts, and olive oil will give you a boost of energy and help to build muscle
✅ Prioritize carbs - carbs help provide the energy needed for muscle building, focus on complex carbs like oats, quinoa, and sweet potatoes

Schedule your free assessment and get 7 days for $1 call 770-569-3754

11/25/2024

Wanna drop 40 lbs?⬇️📆⬇️ (7 days of Personal Training for $1)
3 Things You Should Be Doing Before and After Every Workout💪👊💦⠀
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1️⃣Get enough sleep 💤⠀
It may seem counterintuitive that resting would help you get more out of your workout, but you can’t use energy if you don’t have it. Recovery time is crucial to consistent progress. If you’re constantly fatigued, you will fail to reach your potential. When you’re tired, it is more difficult to maintain proper form in activities like yoga, pilates, and kickboxing, which means you are more likely to get injured. Not sleeping well also makes it tougher to even get to your workout. Exercising should be a treat you look forward to, not a chore.⠀
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2️⃣EAT CARBS AND PROTEIN 🍌⠀
For more controlled strength and flexibility-training exercises like high-intensity interval training, Pilates, or yoga, your body is still in recovery mode after your workout. So wait at least 15 minutes before drinking beverages high in anti-inflammatory antioxidants like berries, papaya, ginger, and green tea.⠀
Pre-workout fuel is important, too. It’s important to have light food in your system (toast or oatmeal) before a morning workout. Looking for a workout-friendly snack before bed? Try easily digestible greek yogurt or cottage cheese for a dose of casein, a protein that research shows stimulates “muscle protein synthesis.⠀
3️⃣HYDRATE💧💦⠀
Your workout may feel harder, and you may not be able to push yourself as hard if you don’t replace those fluids right away. Proper hydration starts before you hit the gym and continues throughout the rest of your day.

11/06/2024

If you’re someone who struggles to stay consistent with your nutrition, LISTEN UP!🚨⁣
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You may have heard people say “It’s not about motivation, it’s about discipline!” ⁣
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Sounds great, but what happens when you reallyyyyy struggle with nutrition-related discipline?!😅⁣
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💪Think of discipline like a muscle.⁣
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If you’re having a tough time, it’s because you were never told to build up your discipline muscles. ⁣
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When you’re training a muscle that hasn’t been used in awhile, you don’t lift your absolute heaviest! ⁣
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👉You go a bit lighter, you may not go for quite as long, and you may not go quite as often. ⁣
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Over time, you'd gradually increase this. 📈⁣
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With discipline, it’s the EXACT same. ⁣
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Work to SLOWLY re-strengthen your ‘discipline muscles’.⁣
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If you try overloading them with a level of discipline higher than they’re used to, they won’t be able to keep up with it.🥵⁣
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Don't do a full 180 and completely transform all your habits and behaviors overnight. ⁣
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Focus on mastering one change at a time.👆 I promise you that in the long run, it will get you to your goal more efficiently.⁣
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For example:⁣
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❌Instead of deciding to go on a diet where you immediately cut out all sugars and slash your calorie intake in half, you could⁣
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✅ Start with being mindful of portion sizes and eating more veggies⁣
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Eventually you can get more strict if you'd like, but initially you want to aim for “almost easy.” ⁣
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A small improvement is still an improvement.
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THAT is the secret to building rock solid habits! 😤💥

10/24/2024

Are you looking for an effective eating strategy to support muscle gain? Here are some tips to help you on your journey: 💪 1. Eat quality carbohydrates such as sweet potatoes, whole grain bread, and oatmeal to fuel your body for strength training.

2. Combine your strength training with High-Intensity Interval Training (HIIT) to increase muscle size and strength.

3. Consume protein-rich foods, such as lean meats, eggs, nuts, and dairy products, immediately after workouts.

4. Make sure to include a variety of healthy fats like avocados, olive oil, nuts, and seeds with each meal.

5. Supplement your diet with whey, casein, or plant-based protein shakes to boost muscle gains. Get your muscles ready for growth with the right eating plan! 💪

10/14/2024

🌱22 Ways to Take Care of YOU🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stress can definitely take its toll on our bodies in many ways - physically, emotionally and mentally.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I find that when I feel like I don’t have the time to slow down, is actually when I need it the most!⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s important to take some downtime and take care of YOU. You not only deserve it, but when you’re feeling rested and recharged, you can accomplish more and support others better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are 22 ways to take care of you – pick one that you can do today – and every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make it a point to do something you love every day, no matter how small:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.Get enough sleep
2.Take the time to prioritize your day each morning (what are the top 2 -3 things you want to get done today?)
3.Remember to schedule tasks/appointments, events as evenly as possible throughout the week
4.Reduce time on the computer and TV
5.Take deep breaths during the day
6.Eat slower
7.Connect with family and friends.
8.Take a vacations (or ‘staycation’) 9.Don’t be afraid to ask for help
10. Make time for yourself – enjoy a hobby or activity
11.Read a book or watch a movie
12.Exercise
13.Speak to yourself more kindly
14.Listen to music
15.Open your windows and blinds during the day
16.Remember your goals and aspirations
17.Enjoy a hot bath
18.Meditate, pray and/or do yoga
19.Get a massage or facial
20.Go on a walk
21.Focus on the positive
22.Keep a journal

10/09/2024

How to keep weight off? Many times when we originally lose weight we are excited, but then have a ton of questions about what to do next. The first question I get is how often do I need to be working out to maintain this

The answer is 3 workouts per week for 30-45 minutes each is plenty to keep weight loss. BUT you must be intentional about each and every exercise that you do during those 30-45 minutes.
To learn exactly what to do, call us at 770-569-3754 and get 7 days for $1

09/30/2024

Looking to lose weight? DO NOT shoot in the dark! What do I mean by this

Far too often in the gym we are looking to lose weight and are not following a specific plan that is custom tailored for us and our own specific results. Instead we do genergic workouts or bootcamps that are not tailored.

As a results we look up in 6 weeks and see no changes or have actually GAINED weight and have no idea how to back track where we left off

The key is to follow a specific plan for 4-6 week. The body needs repetition in order to see desired results. If you need a weight loss plan tailored towards YOU contact us today 770-569-3754

09/25/2024

When you’re going through your fitness journey and aiming to lean out or lose body fat, you MUST be honest with YOURSELF. 👀⁣
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I was talking to one of my coaching clients, and she said that she wasn’t totally honest with herself when it came to tracking on my fitness pal. ⁣
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This is SOOO common!⁣
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🙈People will track their meals, but they won’t track the extra snacks here and there - a handful of candy, a mini chocolate bars, etc.. ⁣
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It’s easy to tell yourself that if you don’t track it, it didn’t happen, so you were still on track, so it’s probably fine, and you’ll still see results…. right ….. RIGHT?!?!?! ⁣
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Well…… probably not.😬⁣
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Unless you’re grabbing handfuls of veggies, there’s a good chance your extra bites of food here and there are enough to take you out of your caloric deficit. ⁣
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A lot of people don’t realize how fast these things add up! 😯⁣
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There are going to be days where you fall off and overeat, but you have to be honest with yourself about it and acknowledge it. ⁣
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Falling off track is one thing, but pretending that you’re not falling off and then acting surprised when you’re not seeing changes is another. ⁣
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It has to come down to you telling yourself the cold, hard, honest truth, looking at your habits, and assessing... do they REALLY align with who you want to be?⁣
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Reaching your goals takes resilience - I’m telling you right now that it is NORMAL for the journey to NOT go smoothly.

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09/18/2024

How to keep weight off? Many times when we originally lose weight we are excited, but then have a ton of questions about what to do next. The first question I get is how often do I need to be working out to maintain this

The answer is 3 workouts per week for 30-45 minutes each is plenty to keep weight loss. BUT you must be intentional about each and every exercise that you do during those 30-45 minutes.

To learn exactly what to do, call us at 770-569-3754 and get 7 days for $1

09/16/2024

Eating right is the key to supporting muscle development! Check out these top tips to help you gain muscle mass (Read on to get 7 Days of Personal Training for $1):

✅ Consume adequate protein - protein is needed to build and maintain muscle, get at least 0.8-1.5g per kg of body weight per day

✅ Eat frequent meals - a regular schedule of meals throughout the day will keep your blood sugar stable and help support muscle growth

✅ Include healthy fats - consuming healthy fats like avocado, nuts, and olive oil will give you a boost of energy and help to build muscle

✅ Prioritize carbs - carbs help provide the energy needed for muscle building, focus on complex carbs like oats, quinoa, and sweet potatoes

Schedule your free assessment and get 7 days for $1 call 770-569-3754

09/11/2024

Looking to lose weight? DO NOT shoot in the dark! What do I mean by this

Far too often in the gym we are looking to lose weight and are not following a specific plan that is custom tailored for us and our own specific results. Instead we do genergic workouts or bootcamps that are not tailored.

As a results we look up in 6 weeks and see no changes or have actually GAINED weight and have no idea how to back track where we left off

The key is to follow a specific plan for 4-6 week. The body needs repetition in order to see desired results. If you need a weightloss plan tailored towards YOU contact us today

09/09/2024

The Secret to Weight loss! Don;t shoot for fads, or gimmicks! Instead focus on winning each day in my 3 pillars of health!

Fitnes-did I follow a personalized workout today?
Nutrition-Did I follow a meal plan today that is aligned with my current weight loss goals?
Accountability-Did someone other than myself hold me accountable today?

Ask yourself these questions each night before bed, if you can answer yes! Weight Loss will come at your will! If the answer is no, you may struggle. But schedule your free fitness assessment with us today and we will provide all 3 for you and put your weight loss on autopilot for you.

09/02/2024

First 7 days just $1 (Call 770-569-3754).. If you’ve followed me for a little while and you read/apply my workout advice, there’s a pretty good chance that you’re hooked on pushing yourself to lift heavy. Which is awesome. 😎⁣
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There’s also a good chance that right now you’re feeling discouraged about the fact that you’re not able to lift as heavy.⁣
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I know my really consistent clients have heard me say over and over for years, “push yourself to get stronger when you can, and lift heavy, because that’s what it takes to really change your body”. ⁣
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Since that can’t be applied for most at the moment, I think some of those people are feeling doubtful and hesitant right now about working out.🙈⁣
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This is when you fall into the “all or nothing mindset”....⁣
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Is there even a point in still trying?? ⁣
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YESSSS! x100000⁣
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Remember that it’s WAY easier to maintain muscle than it is to initially build it.⁣
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As long as you’re pushing your sets pretty hard (close to failure - seriously, this is the key factor in making home workouts effective) you CAN continue gaining muscle during this period of time. ⁣
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Even if you’re doing mostly high rep training and using minimal weight. ⁣
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Make sure to really squeeze the muscle you’re working in order to achieve maximum results. ⁣
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👀Even though we may like heavy training a liiiiittle more, this different stimulus to the muscle can still give you results. ⁣
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You may lose a little bit of strength in the lower rep compound movements, but you will get that back VERY quickly and you’ll still be able to develop strength in higher rep ranges. 💪

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Do it for your mental health, and physical health! ⁣

Built Phoenix Strong Personal Training Franchising