What if I told you that some of the processes of aging are reversible? Specifically, the reduction in muscle mass associated with aging, also known as sarcopenia, can be prevented and reversed with a well-designed program of resistance training and a high protein diet.

Jennifer is increasing squat depth and rebuilding knee strength using multiple techniques, including assisted squats on a knee board.

We all know that skinny looks fine at 20 or 30, but at 50 and 60, it can look, and actually be, frail and unhealthy. Research now concludes that this condition is more a factor of inactivity than age.

As we age, our bodies are less efficient at processing protein, the building block of muscle. In the common inactive desk-job environment, weaknesses and imbalances, particularly in posture and the posterior chain are inevitable.

Combined, these factors lead to the greatly weakened state in which many people find themselves. Strength training is the antidote to these problems.

Muscle mass is a key indicator of longevity and quality of life. Researchers like Dr. William Evans, adjunct professor of Human Nutrition at the University of California, Berkeley, have scientific proof that this is the case.

Increasing muscle mass prevents loss of balance, preserves and increases strength, and decreases metabolism drops that occur in non-active, non-weight-training people.

According to Dr. Evans’ research, lack of muscle mass is tied to lower testosterone, estrogen, growth hormone production, and increased insulin resistance. The reduction in function and metabolism that can occur from lack of muscle negatively affects the quality of life.

My 61-year-old client, Jennifer Webster, is a living example of this. Jennifer began her training journey frustrated with knee pain, a shoulder imbalance, and stiffness from sitting that left her worried she may not be able to get out of a chair as she aged.

“Despite losing about 50 pounds about three years ago, I noticed that I couldn’t keep up with my husband when we went hiking and one knee and shoulder were starting to ache and stiffen pretty regularly. Going up flights of stairs caused me to be short of breath and my flexibility and balance were deteriorating.”

Mobility, stability, and strength are part of every workout.

Jennifer is living proof that it is never too late. She says, “The changes over the last six months are tremendous! I no longer feel intimidated to come into the gym. I regularly workout 5 to 6 times a week and look forward to my gym time and seeing all the other regulars. I no longer struggle to keep up with my husband on hikes. I no longer have knee pain. My balance is much better. My back and core are stronger. My shoulder is still stiff, but it is no longer visibly out of alignment and I continue to improve.”

Her new bucket list for the gym includes completing an unassisted pull-up. She is now working on full-range squats as we increase her knee strength and hip and ankle mobility. Because type II muscle fibers decrease with age, increasing fall risk, we run sleds, work on balance, and generally have lots of fun getting fit.

“I like the way I look and feel, and I enjoy comparing what I can do now to what I couldn’t do, and I want to keep improving. I like knowing that I’m making my best effort to protect my body,” Webster says. “Using a personal trainer provided me with methods of addressing my physical limitations that I would not have discovered on my own. Jean notices and comments on even small improvements which is a boost to my confidence. She is also quick to correct my form or alter an exercise if she is concerned about injury. I know that I am learning the correct and safe way to build fitness that only a personal trainer can provide.”

Dr. Evans says of his research, “We matched the amount, intensity, frequency, and duration of exercise in healthy older and younger people. We found that the absolute gains in maximum aerobic capacity were the same between healthy older and healthy younger people. Essentially they had regained the fitness that they had lost in the previous 30 or 40 years in three months of exercise.”

Don’t think that just because you’ve reached middle age or higher, that fitness and an active, healthy lifestyle are beyond your reach. The fitness industry has largely ignored older adults and this is a disservice. If you are interested in an evaluation, please contact me, Jean Dickerson, at Crunch Chamblee. I can be messaged @jeandickersonfit4life, or text 678-428-2279.

We are officially halfway through Women’s History month! To celebrate, The Fit Atlanta wants to highlight some of our favorite female-owned health and wellness businesses in Atlanta. We reached out to some of the incredible women who run these studios and companies to hear what it means to them to be a female business owner in the Atlanta fitness industry.

1. BodyBar Pilates Alpharetta 

When asked what she likes best about being a female business owner in Atlanta, owner, Shannon Renegar, said it is “the knowledge that BODYBAR provides a service that has such a positive impact on our members.”

Not only is BODYBAR a great workout for all ages and fitness levels, but it also provides “a community where like-minded people can come together, have a conversation, share goals, and cheer each other on.” BODYBAR is more than just a fitness studio to Shannon––“I love it when I can see our members talking with one another, planning to attend their next class together, and simply just walking out of class happy and smiling.”

2. Stat Wellness

STAT Wellness is another incredible female-owned business that is making a difference in the Atlanta fitness community. Owner, Kristin Oja, is proud not only of the fact that her business is female-run but also that it is “a nurse practitioner run medical practice striving to transform healthcare.” STAT Wellness is “where boutique fitness meets functional medicine, all while being affordable and attainable.”

Kristin notes that “being an entrepreneur (now mompreneur) is not easy, but I believe if you show up, do your best every day, and follow your heart, you can do anything you set your mind to. My mission is to build a community around health and wellbeing because wellness feels good.” We are proud of the difference Kristin and STAT Wellness are making to promote a balanced lifestyle in Atlanta, both in terms of fitness and in overall health.

3. The Fit Atlanta

And, of course, we couldn’t go without mentioning our founder and CEO, Liz Morrison! Liz started The Fit Atlanta with a goal: to unite the Atlanta fitness community and create a space to connect fitness fanatics with local businesses.

We asked Liz for some insight on what it means to her to be a female entrepreneur in the Atlanta fitness and wellness space. “Being a woman business owner, especially in Atlanta, makes me proud. My family is from Midtown; my mom went to Grady High School and grew up in the Home Park neighborhood. Being able to lead and make a difference in the community where my family comes from is something I don’t take lightly. I’m proud to see our city grow, and if I can help impact the lives of people who live/visit/move here in a positive way, then I am happy.“

We are proud to shout out these incredible women and the businesses they own and lead. They are making a positive impact on the city of Atlanta and the fitness and wellness industry as a whole. Without these powerful, passionate, and driven ladies, the Atlanta health and fitness community would not be the same.

Let us know in the comments below if you visit any of these businesses or know of any other female-owned companies we should check out!

About the author

Grace Bellman, Emory University BSc ‘21, NYU DPT’24

Grace is a senior at Emory University studying Anthropology & Human Biology, and she will be attending New York University next year to study Physical Therapy. Grace is also a NSCF Certified Personal Trainer and she is passionate about helping others improve their fitness and wellness knowledge. Grace is also committed to promoting a method of preventative healthcare, which allows people to take care of their bodies and prevent injuries before they happen. She is excited to be contributing to The Fit Atlanta blog and working as Marketing intern this semester.

With rising rates of lactose intolerance and an increase in sustainability concerns around the world, plant-based milk substitutes are gaining popularity. A study conducted at Oxford University found that switching to a vegan diet lowers “food’s emissions by up to 73% depending on where you live” (Poore and Nemecek, 2018).

But, you might be wondering, does plant-based milk’s place in popular culture have merit? Are these nut, soy, and legume “milks” actually more sustainable than their dairy counterparts?

The short answer is yes, and here’s why.

Unfortunately, plant-based milk alternatives are not completely free of an ecological footprint. However, overall the carbon footprint for plant-based milk is less damaging than that of the dairy industry.

Almond milk production is known for its high water usage, and it requires a significant amount of pesticides to produce it. However, in comparison to dairy milk, plant-based milk wins the sustainability battle. In terms of water usage, dairy milk requires 628 liters of water to produce 1 liter of milk. Plant-based milk water usage is minimal by contrast: almond requires 371 L, rice requires 270 L, oat requires 48 L, and soy requires 24 L (Farley, 2019).

In terms of greenhouse gas emissions, dairy milk soars high above all plant-based alternatives at 3.2 kg compared to the highest plant-based emissions of rice milk at 1.2 kg (Farley, 2019). These lower values mean that plant-based milk alternatives are a more sustainable choice in the long run.

While sustainability focuses on the longevity of our world, many people desire to make changes to our current system now. Yet, many are limited by their economic circumstances.

My status as a college student limits my ability to live a sustainable lifestyle. I have spent many minutes staring at the shelves in a grocery aisle doing mental calculations of what I can afford on a college budget. That alone is stressful, but add the desire to be sustainable and humane? It is near impossible.

Plant-based milk alternatives are more expensive, but my consumer dollar is not the only aspect of the food economy. It is bigger than just me. So it begs the question, are the sustainable benefits of plant-based milk worth the economic difficulties?

Yes. Economically, plant-based milk is good for the overall world economy because it is not country-specific. It allows for countries to trade and share natural resources. Oatly, for example, is a Swedish oat milk brand that grew so popular in New York that the city experienced a temporary oat milk shortage while Oatly increased their supply.

Many individuals desire to switch to a plant-based diet due to the rising awareness of animal cruelty and the growing popularity of veganism and vegetarianism. Moving away from the dairy industry allows people to rest easy knowing they have made an ethical choice.

However, it is important to consider the nutritional impact of this decision. Plant-based milk is not as nutritionally complete as bovine milk, but each non-dairy alternative has some specific nutritional benefits.

Generally, plant-based milk is higher in carbohydrates than dairy milk. Soy milk is the most comparable to dairy milk in terms of protein content. Almond milk has the lowest caloric value of any milk, dairy or plant-based. Rice milk is a good alternative for those who desire to refrain from dairy but have nut or soy allergies.

We must also be mindful of the added ingredients in most plant-based alternatives. Many non-dairy milk alternatives are fortified with extra vitamins and minerals that wouldn’t usually be in the product.

Nutritionally, plant-based milk alternatives are not a perfect substitute for milk. In fact, they are so different that I agree with the dairy farmers in thinking that plant-based milk should perhaps go by another name. They are not nutritionally equivalent and therefore cannot claim to satisfy the same human needs.

In an ideal world, we would be able to find a plant-based alternative that possesses a complete nutritional profile, contains ingredients that no one is allergic to, and is produced in humane conditions for a living wage.

However, we do not live in a perfect world. We live in a society where we must give and take, and make the best choices with the information we have. But ultimately, the fate of the American food system lies in our hands––the hands of the consumer. Without demand, corporations will not be able to continue their business.

If the average American made the switch to a plant-based milk alternative, our food system could move towards a more sustainable future ethically, economically, and environmentally.

Sources:

Farley, Amy. “Exclusive: Chobani’s Empire Was Built on Greek Yogurt. Here’s Why Its next Move Is Oat Milks.” Fast Company, Fast Company, 18 Nov. 2019, www.fastcompany.com/90429873/exclusive-chobanis-empire-was-built-on-greek-yogurt-heres-why-its-next-move-is-oat-milks. Accessed 9 Dec. 2019.

Poore, J., and T. Nemecek. “Reducing Food’s Environmental Impacts through Producers and Consumers.” Science, vol. 360, no. 6392, 31 May 2018, pp. 987–992, science.sciencemag.org/content/360/6392/987.full, 10.1126/science.aaq0216.

Wiley, Andrea S.. Re-imagining Milk: Cultural and Biological Perspectives. United Kingdom, Taylor & Francis, 2015.

About the author

Grace Bellman, Emory University BSc ‘21, NYU DPT’24

Grace is a senior at Emory University studying Anthropology & Human Biology, and she will be attending New York University next year to study Physical Therapy. Grace is also a NSCF Certified Personal Trainer and she is passionate about helping others improve their fitness and wellness knowledge. Grace is also committed to promoting a method of preventative healthcare, which allows people to take care of their bodies and prevent injuries before they happen. She is excited to be contributing to The Fit Atlanta blog and working as Marketing intern this semester.

We’ve all done it.

Hopped in the shower still sweaty from a run, walked straight out of the gym after finishing your last working set, or jumped on a call after a spin class. We have busy lives with work, school, and a million and one errands to be running, but neglecting your cool down could be stopping you from reaching your full fitness potential.

Your body needs to bring itself back to a resting state after the stress of exercise. If you do nothing else, be sure to include these three things in your cool down after your next workout.

1. Walking.I know, I know. This sounds obvious, right? But I bet if you asked around, lots of people would admit to not properly allowing their body to cool down after their workout (myself included).It can be hard to justify spending an extra 5–10 minutes walking on the treadmill or around the block when you have other things to be doing, but it is so important! A few minutes of slow walking without an incline can help bring your body back to its pre-workout state. It will aid in your recovery and help you move on with your day faster.

2. Foam rolling (You don’t need to buy a foam roller.)Do you have a tennis or lacrosse ball lying around? These work just as well as any fancy foam roller you can buy. Spend a few minutes after your workout flushing out your legs and back. Your future self will be so grateful that you took the time to prevent muscle soreness and allowed your body to recover from whatever you just threw at it.

3. Spend some time upside down. Whether you kick up into a handstand or simply lie with your legs against a wall, there are many benefits to inversion. Inversion exercises help increase lymphatic drainage and improve spine health. We spend so much of our day sitting or standing that it can be majorly beneficial to take the load off of our spine and joints. Post-workout is the perfect time to do it.

Grab your phone, set a timer for 2–5 minutes (or ten if you have the time), and do some inversion exercises. You can even answer emails or messages, check your social media, or write your grocery list while you are upside down. Multitasking for the win!

These three exercises are super simple but effective ways to optimize your recovery. They will give your body the cooldown it requires to recover fully from an intense workout and come back ready for your next session.

Let us know in the comments if you add any of these exercises to your cooldown routine!

About the author

Grace Bellman, Emory University BSc ‘21, NYU DPT’24

Grace is a senior at Emory University studying Anthropology & Human Biology, and she will be attending New York University next year to study Physical Therapy. Grace is also a NSCF Certified Personal Trainer and she is passionate about helping others improve their fitness and wellness knowledge. Grace is also committed to promoting a method of preventative healthcare, which allows people to take care of their bodies and prevent injuries before they happen. She is excited to be contributing to The Fit Atlanta blog and working as Marketing intern this semester.

Recently, I’ve been getting in bed early only to lay awake for hours trying and often failing to fall asleep. The next morning, I usually grumpily complain that “my mind wouldn’t shut up last night” and pray that my brain would be cooperative the next night.

I realized that my evening habits could be why my sleep schedule was off, not my overactive mind. These are some tried and true hacks I’ve discovered that give me that wonderful, restful night’s sleep I have been craving so badly.

1. Blue Light GlassesLowering screen time is often touted as the key to getting a good night’s sleep. Yet, if you are anything like me, I love to wind down with a good binge-worthy tv show or movie. So my solution? Blue light glasses. There are many affordable and effective options on Amazon that will help minimize your blue light intake before bed.

2. Tart Cherry JuiceTart cherry juice has an anti-inflammatory effect and is packed with nutrients. In my experience, one glass about an hour before bed works wonders. It is also delicious and, despite its name, not overly tart at all! My favorite brand is Cheribundi, which can be purchased at many grocery stores and on Amazon.

3. Turn on some fairy lights. Light some candles. Here’s your excuse to create that aesthetic bedroom environment you’ve always wanted. Find some fairy lights or some fresh scented candles that will make you feel like you are at a relaxing spa. The change in lighting will trick your body into entering relaxation mode, especially if you use them every night. The human body is extremely routine-driven so giving your body the same external cues every night may help you fall asleep faster.

4. An evening walk. Is working from home making you go a little stir-crazy? Try taking a 20–30 minute walk outside before or after dinner. It may give your digestive system a little help in digesting your evening meal, and it also might help your circadian rhythm adjust to the evening light. Once you get home, you can settle in and relax. Your body will hopefully start to feel tired, and your good night’s sleep will come naturally.

5. And, of course, take a melatonin supplement!Melatonin supplements come in all sorts of shapes and sizes. You can find gummies or tablets, and many brands vary in their dosage. One of the main benefits of melatonin is that it is non-addictive, meaning that your body won’t become dependent on it over time. Melatonin is a hormone produced by the pineal gland in your brain,so a supplement is only increasing the amount of hormone that your body naturally makes. However, it is important to do your research to find the supplement that will work for you.

Let us know in the comments if you add any of these hacks to your evening routine! Do you have any other tips and tricks to share that help improve your sleep?

About the author

Grace Bellman, Emory University BSc ‘21, NYU DPT’24

Grace is a senior at Emory University studying Anthropology & Human Biology, and she will be attending New York University next year to study Physical Therapy. Grace is also a NSCF Certified Personal Trainer and she is passionate about helping others improve their fitness and wellness knowledge. Grace is also committed to promoting a method of preventative healthcare, which allows people to take care of their bodies and prevent injuries before they happen. She is excited to be contributing to The Fit Atlanta blog and working as Marketing intern this semester.

The pandemic has forced all of us to adapt to a new normal. We are working from home, dining curbside, and exercising from the comfort of our own living rooms. Of course, if you are able and willing, there are still many options available to get your workout in and support some local businesses. Many local fitness studios are offering covid-safe classes or at-home options to members. However, if you are looking for ways to get the most bang for your buck from your home workouts, here are my 5 tips as a certified personal trainer on how to do so.

1. Aim for quick high-intensity sessions.If you are looking to improve your cardiovascular fitness and lose some body fat, short high intensity workouts are your best friend. They are hard and you will definitely be challenged but they are one of the most time-efficient forms of exercise. The reason high-intensity sessions are so effective is because they force your body to alternate between aerobic and anaerobic states. During your work interval, your body relies on its anaerobic system for energy, and while you rest, your body reverts to the aerobic system. Your anaerobic system uses glycogen for fuel, while your aerobic system predominantly relies on fat. By doing HIIT workouts, you are using both. Additionally, high-intensity exercise has a higher rate of post-exercise oxygen consumption meaning your body continues to use more energy (burn more calories) after your workout than it would during a low intensity session. These workouts can be a fun and quick way to challenge yourself during your home fitness journey.

2. Shorten your rest time in between exercises.Under normal circumstances in the gym, I would usually stress the importance of rest to my clients, especially when lifting weights. While resting in between sets is crucial in order to allow your muscles to recover, there is a time and place for decreased rest time such as intense bodyweight workouts. Shorter rest times will keep your heart rate up and force your muscles to work under fatigue. I encourage you to take all the rest you need during strength work but decreased rest is perfect for high intensity intervals or circuit training. You may see some incredible improvements in your cardiovascular fitness.

3. No weights available? Do More Reps. Another way to intensify your at-home strength workouts is through increasing your number of reps per exercise. If you don’t have any weights available, high rep workouts can allow you to maintain muscle mass during your time away from the gym. For example, when doing a goblet squat with a dumbbell, you might complete 8-10 reps for 3 sets. At home? Complete 15-30 reps of a bodyweight squat. The increased rep number will mimic the muscular response you will get from a weighted set in a lower rep range. You will feel the burn and increase your muscular endurance.

4. Switch it up. The variety is good for you, I promise.Throughout the pandemic so far, I have struggled to find the motivation to shimmy on my leggings and set up my yoga mat in the living room. The best way I have found to keep myself engaged in my fitness journey has been to switch it up and try new things. I am not a dancer, nor have I ever been, but I have been trying YouTube dance workouts during quarantine. I run a couple times a week, I do quick high intensity interval sessions when I need a good sweat, and I do bodyweight strength workouts when I’m looking to challenge my muscles. I never let myself get bored mentally with a workout, and I keep my body guessing too.

5. Create a weekly split. 

Working from home has great benefits from going to work in your sweatpants to having a 2 minute commute from your bed to your desk, but it can be easy to neglect your daily dose of movement. Create a weekly plan for your workouts, and designate a time each day for your movement.

A weekly split could look something like this:

Monday – Lower Body Strength Workout

Tuesday – Run

Wednesday – Upper Body Strength Workout

Thursday – Yoga

Friday – HIIT (High intensity interval training) workout

However you choose to design your weekly split, make sure it works for you. We all have different schedules, activity preferences, and times of day we like to get our sweat in. Cater to you. You will be far more likely to commit with an achievable plan of action!

These are just five tips of how to make the most of your at-home workouts. Hopefully, they inspired or motivated you to continue making fitness goals and challenging yourself. During this pandemic and period of uncertainty, it can be easy to feel like you have no control in many areas of your life. Fitness does not have to be one of them. There will come a day when the gyms open up their doors again, and the pandemic is a distant memory but for now, stay safe and intensify your workouts from home.

How have you been adapting your workouts to work at home? Leave us a comment below!

About the author

Grace Bellman, Emory University BSc ‘21, NYU DPT’24

Grace is a senior at Emory University studying Anthropology & Human Biology, and she will be attending New York University next year to study Physical Therapy. Grace is also a NSCF Certified Personal Trainer and she is passionate about helping others improve their fitness and wellness knowledge. Grace is also committed to promoting a method of preventative healthcare, which allows people to take care of their bodies and prevent injuries before they happen. She is excited to be contributing to The Fit Atlanta blog and working as Marketing intern this semester.

Boxing workouts have made their way to the center stage as a mainstream workout in the last few years.

And it’s no wonder why – if you’re looking for a killer workout that’s sure to blast calories, get you sweating, and make you feel like a total bada**, a boxing workout will do all that and more.

Whether you’re ready to wrap ‘em up and work on your jab-cross sequence, or you just want an awesome workout that will torch calories and tone your body, you’ll want to check out one of these 5 best boxing studios in Atlanta.

Pepper Boxing Studio

A Nashville native and Atlantian transplant, Pepper Boxing Studio has quickly risen to the top when it comes to the best boxing studio right here in Atlanta.

Pepper Boxing offers guided workout classes in the world’s only circular classroom layout so you’ll never have to take your eyes off of your trainer. And that means no having to watch your (possibly) inexperienced neighbor teach you the proper form for boxing sequences.

Plus, you’ll have your own designated tear-drop shaped heavy bag (filled with water!) so you don’t have to worry about taking turns with the person next to you (and that means non-stop action during your workout).

Speaking of those tear-drop shaped bags.

If you’re wondering what those are for – they’re filled with about 190lbs of water. And that means less swinging around and more shock absorption, which is especially great if you’re just starting out with your first 1-2 sequences.

No worries if you feel intimidated before your first class. Since the studio’s dimly lit, you’ll only focus on your own personal space.

Ready to try your first 50-minute class? The first one’s only $5!

Related Reading >> The 7 Best Gyms and Studios in Atlanta

Sweet Science Fitness 

Opened in 2009, Sweet Science is a premier boxing club in North Atlanta.

If you’re looking for a boxing gym that will really teach you the proper form and techniques for boxing, this is the place for you.

Sweet Science boasts a clean, safe, and non-intimidating gym so you can rest assured knowing that you’ll get a great boxing workout with no judgement of your experience level.

They offer cardio boxing, fitness boxing, and advanced boxing classes. And if you’re looking to really feel like Rocky in the ring, you can sign up for their personal training classes.

All of the instructors at Sweet Science are USA Boxing Certified. And they know how to teach you proper boxing techniques, so you’ll get an awesome workout that can burn upwards of 1,000 calories per session.

Buckhead Fight Club

Boasting the best equipped boxing gym in the Atlanta area, Buckhead Fight Club is an excellent choice if you’re ready to hit ‘em with your best shot.

One of the few boxing studios in the country that are female built, owned, and operated, Buckhead Fight Club teaches you the right combinations to get you looking and feeling like a real fighter.

They offer a variety of classes including weight loss/core development classes, private lessons, martial arts, and fitness boxing.

And if you’re really looking to get serious, they also offer training for both amateur and professional competition boxing.

Ready to start? Your first class is free!

Vesta Movement

Another fitness studio that is female built, owned, and operated, Vesta Movement was founded by two friends who wanted to make sure women had a place to workout (and box!) without feeling intimidated.

You can choose from several different class types like HIIT or Kickboxing. Or, if you’re ready to get down and really meet your fitness goals, you can sign up for their personal training classes.

Either way, their 55 minute classes are designed to keep your blood pumping so you get a great workout each time.

In fact, their workouts are never repeated, so you don’t get bored, and your body won’t either.

You’ll feel great after every workout, and your body won’t get used to the same movements over and over, which means less chance of a plateau.

X3 Sports

With four different locations across Atlanta, X3 Sports is bound to have a studio near you. And the best part? You can choose from multiple classes based on your experience and fitness level.

X3 Sports categorizes their fitness classes based on their X1, X2, and X3 levels to make sure you’re getting the perfect workout no matter what fitness level you’re at.

You can choose from kickboxing and yoga at the X1 level. Advanced boxing and Muay Thai are at the X2 level. And MMA and Jiu Jitsu are at the X3 level.

To top it off, X3 Sports prides itself in its supportive community. You’ll feel like you’re part of a family, not just another member of a gym.

No matter what kind of boxing workout you’re looking for, one of these top 5 boxing studios in Atlanta will have your needs covered. Whether you’re looking for a serious boxing regimen or you’re looking for a fun new workout, these boxing studios have it!

Have you been to any of these 5 best boxing studios in Atlanta? Leave us a comment below and let us know what you think!

It’s no secret – healthy food is on the rise! And frankly, we’re all about it.

Healthy food keeps us moving, gives us energy, and even prevents illness.

But, when it comes to making healthy choices at restaurants, it seems like we have to sacrifice health for flavor.

We don’t think you should have to do that, though, which is why we’ve rounded up the 10 best healthy hotspots in Atlanta that you have to try.

Healthy Hotspot Number 1 –  Salata

Originally from Houston, Salata now has locations all across the country, including three in metro Atlanta.

Salata serves up salads from a salad bar with over 50 fresh toppings and a dozen dressings for you to choose from. But if salads aren’t your thing, they’ve also got wraps and soups on their menu.

Healthy Hotspot Number 2 – Chopt Creative Salad Co.

Another salad focused restaurant, Chopt Creative Salad Co. believes that your salad doesn’t need to be a side dish; it should be the main dish.

Choose from pre-designed salads with fresh ingredients or build your own at this yummy healthy restaurant.

If you’re looking for more of a bowl, they also have those (called warm salads) on their menu, too.

Healthy Hotspot Number 3 – Muchacho

Located in Cabbagetown, Muchacho serves up traditional and breakfast tacos, avo toast, and delicious coffees and teas.

Their aesthetic gives a nod to 70’s era Venice Beach, California, and their menu totally matches.

This restaurant has plenty of vegetarian and vegan options for you to choose from, too.

Healthy Hotspot Number 4 – Recess

Located in Krog Street Market, Recess is a vegetable-centric, casual healthy restaurant.

Their whole deal is to serve up healthy, delicious food that makes you feel good and won’t slow you down.

Choose from yummy salads, bowls, sandwiches, and plenty of vegetarian sides!

Healthy Hotspot Number 5 – True Food Kitchen

The owners and chefs at True Food Kitchen firmly believe that you don’t have to sacrifice flavor for healthier options, and their dishes prove it.

True Food Kitchen is one of the only restaurants fundamentally based on food science to make sure you can eat deliciously and healthfully.

Their entire menu is centered around the anti-inflammatory food pyramid. And every ingredient is selected and hand-crafted into a tasty dish.

Plus, they source all of their ingredients with integrity, choosing only farmers who believe in the same things they do.

Healthy Hotspot Number 6 – {SAMA} Food For Balance

A unique and still yummy option is {SAMA} Food for Balance. Sama, which means balance in Sanskrit, seeks to help its eaters find balance between mind, soul, and body.

And to do that, they use Ayurvedic principles and a seasonal menu.

With their menu full of smoothies, bowls, juices, and more, you can choose a great, healthy option without feeling guilty later!

Plus, all of their menu items are 100% gluten free and organic!

Healthy Hotspot Number 7 – Farm Burger

Who says healthy restaurants are only plant based? Not Farm Burger, that’s for sure.

Farm Burger has a menu full of, you guessed it, burgers made from grass fed beef and ranchers who pride themselves in how well they raise their livestock.

And those ranchers never use growth hormones or antibiotics, so you don’t have to feel even slightly guilty for indulging in a delicious burger.

Plus, Farm Burger’s other ingredients are sourced locally, and their menu changes seasonally so you know you’re always getting fresh veggies.

Healthy Hotspot Number 8 – Cafe Sunflower

If meat as the main star of your dish isn’t your thing, look at Cafe Sunflower.

Boasting an entirely plant-based menu, Cafe Sunflower believes that you deserve more than just salads or sides as a vegetarian or a vegan.

This award winning kitchen has spent the last 25 years perfecting their menu and mastering the art of plant-based cooking.

If you’re a proud vegan or if you’re just looking for a healthy, light dish, you’re sure to find something amazing on their menu.

Healthy Hotspot Number 9 – Kale Me Crazy 

Known as a superfood cafe, Kale Me Crazy has multiple locations throughout metro Atlanta, so there’s sure to be one close to you.

Whether you’re wanting a smoothie, cold-pressed juice, a salad, or a wrap, you can get it all here in a sleek, upscale environment.

Kale Me Crazy’s mission is to support your healthy lifestyle by offering raw, fresh, and organic foods. They believe in the power of fresh, healthy food and what it can do for your body!

Healthy Hotspot Number 10 – Upbeet

A Zagat-rated restaurant, Upbeet is one of Atlanta’s best healthy dining spots.

Created in 2017, their mission is to bring you clean, healthful food if you don’t want to sacrifice nutrition for convenience.

Although they have a veggie-forward menu, they have plenty of animal proteins including chicken, beef, and fish options. All of their animal proteins are sourced from farms that responsibly raise their livestock.

And all of their ingredients are certified organic, non-GMO, and free of antibiotics, growth hormones, synthetic pesticides, and petroleum-based fertilizers.

If you’re craving clean, convenient food options, you’re definitely going to need to stop into Upbeet for a meal.

Whether you’re looking for a veggie-forward menu to suit your vegetarian or vegan lifestyle, or you’re looking for an ethically sourced burger, Atlanta has plenty of healthy restaurants for you to choose from.

What’s your favorite from this list? Or did we miss your favorite healthy hotspot in Atlanta? Let us know in the comments below!

Although plenty of box gyms offer in-house saunas, those are a far cry from the top sauna studios in Atlanta.

Sauna studios pride themselves in their ability to offer a place that detoxes your body more, improves sleep, eases pain, and so many other benefits all while burning calories.

Yep, exactly. You’ll be burning calories while doing virtually nothing.

When you’re ready to sweat and unwind, you’re gonna want to give these sauna studios a try.

But before we get to that, let’s discuss what the differences between a sauna studio and a community sauna are.

What Does a Sauna Studio Offer? 

The top sauna studios in Atlanta offer infrared sauna therapy. It’s not like going to a traditional gym and sitting in the saunas they have there.

Infrared sauna therapy raises the core temperature of your body, rather than just blowing hot air around in a box to make you sweat.

These sauna studios remove the harmful UV rays (the ones you think of when you think of the sun) and leave you with only the good stuff to give you a rejuvenating and relaxing sweat session.

What Are the Benefits of Infrared Sauna Therapy? 

Infrared sauna therapy boasts several different benefits.

Removes Harmful Toxins

First and foremost, it removes harmful toxins from your body by increasing your blood circulation. And that gets those toxins moving right on out of your body.

Helps You Sleep Better

Since infrared saunas are so relaxing, they naturally help improve your sleep. The heat that comes from infrared sauna therapy brings a great sense of calm and peace to help your sleep habits.

Relaxes Your Mind

Unlike a community sauna which just blows hot air on your skin, an infrared sauna heats your core temperature up. That in itself brings a sense of relaxation and rejuvenation since the heating technique is so gentle.

Improves Your Immune System

Infrared sauna therapy raises your core temperature, which acts as an artificial fever. Fevers, even though we think of them in a negative light, are how our bodies’ immune systems strengthen.

So each time you visit a sauna studio that uses infrared sauna therapy, you’ll be boosting your immune system! That’s definitely a win in our book.

Burns Calories

One great benefit of sauna studios are the burnt calories by doing almost nothing. For each 40 minute session, you can burn upwards of 400 calories! Your body has to work hard to sweat to cool itself off, which means you’ll be shedding off the pounds just from a relaxing sweat session.

What to Know Before You Go

Here are just a few tips to make sure you’re prepped and ready for your first session at a sauna studio.

Hydrate, Hydrate, Hydrate

Let’s be honest, we all probably could drink more water as it is. But if you’re planning on sweating it out in a sauna studio, you need to be extra sure to drink plenty of water before, during, and after your session!

Skip the Makeup

Let your skin feel the full effects of infrared sauna. Avoid wearing makeup for your session.

Wear Lightweight Clothing

Lightweights shirts and shorts are a good choice for a sweat sesh. A swimsuit is an even better idea. And if your sauna studio has towel service, you might want to consider going without clothes at all! Bring more lightweight and flowy clothes to change into afterwards.

The Top Sauna Studios in Atlanta

Now that we’ve gone over just a few of the benefits of sweating and unwinding in a sauna studio, let’s chat about the top sauna studios here in Atlanta.

Perspire Sauna Studio 

With one location already open in Buckhead, one coming to Virginia Highlands, and one coming to Sandy Springs, Perspire Sauna Studio is definitely one of the top sauna studios in and around Atlanta.

This sauna studio offers private rooms that are heavily sanitized after each use. You can rest assured you’ll be getting a great sweat session in a healthy, safe environment.

And one of the best parts of Perspire is the combination of infrared sauna therapy and color light therapy. Choose from six colors for your private room, each one with different health benefits. Plus, Perspire offers towel service, so you can wrap up in one of their cold eucalyptus towels if you want to try out a private sauna experience in your birthday suit.

SweatHouz Sauna Studio

Another up and coming sauna studio, SweatHouz has multiple locations across Atlanta. More than likely, you’ll find a location that’s close to you!

SweatHouz boasts a one hour experience – 45 minutes in a private sauna room and 15 minutes for a refreshing shower to cool down and rehydrate your skin after your sweat session.

Flo2s 

Flo2s is located right in the heart of Little Five Points. And while it offers an infrared sauna experience, that’s not the only thing it offers!

You may want to check out Flo2s if you’re interested in a few kinds of therapies, such as flotation therapy and massage therapies. This sauna studio is a great one-stop-shop for whatever you may be looking for.

BackYard Recovery 

And one more great option to chill out (while heating up) is BackYard Recovery. Located on Ponce De Leon in Atlanta, this recovery studio space offers infrared sauna therapy and color light therapy in each of their private sauna rooms.

Your experience at BackYard Recovery includes 45 minutes to sweat it out. Plus, they give you an iPad so you can catch up on your favorite shows while you relax.

And when you’re done with your session, use their complimentary eucalyptus towels to really feel refreshed!

Related Reading >>Relax and Unwind in These Top 3 Recovery Studios in Atlanta

A great sauna experience can do so many amazing things for your body and your health. From burning calories, to boosting your immune system, to flushing toxins from your body, infrared sauna therapy can do all of that and more.

And if you’re looking for a great way to sweat and unwind, try out one of the top sauna studios right here in Atlanta.

Have you been to any of these? Let us know in the comments below!

Whether you’re an elite athlete, a weekend warrior, or anywhere in between, you’ll benefit from a trip to a recovery studio.

And luckily, we’ve got some amazing ones throughout the ATL!

We’re covering the top 3 recovery studios in Atlanta.

But What is a Recovery Studio?

A recovery studio is a facility that offers different therapies and services to help you relax and unwind. Plus they promote recovery to get you feeling better and healing faster, so you can work harder during your next workout.

From infrared sauna therapy, to cryotherapy, to even dry salt therapy, Atlanta offers plenty of options to get you recovered and back to your 110%.

Recovery Studio #1 – BackYard Recovery

BackYard Recovery is a fantastic recovery studio on Ponce De Leon in Atlanta. They offer quite a few options when it comes to recovery so you get to feeling your best quick.

If you’re looking for infrared saunas, deep stretching, or air compression therapies, BackYard Recovery’s got ‘em.

But what do those do for you?

Infrared Sauna Therapy

Infrared sauna therapy heats your core temperature on the inside, instead of just blowing hot air to heat your skin.

It offers great benefits like detoxing your body, burning calories, improving your sleep, and boosting your immune system.

Plus, BackYard Recovery adds color light therapy (also called chromotherapy) into each of the private sauna rooms. You can choose from 8 different colors, all of which have different benefits.

Your experience with infrared sauna therapy at BackYard Recovery includes a 45 minute period to unwind (and sweat it out), and they give you an iPad if you want to spend some time catching up on your favorite shows.

And, enjoy their complimentary towel service with a cold eucalyptus compress to feel refreshed and rejuvenated after each session.

Related Reading >>The Top 4 Sauna Studios in Atlanta to Sweat and Unwind

HyperStretch

If you’re looking for a deep stretch to improve your flexibility and your range of motion, check out BackYard Recovery’s HyperStretch service.

They offer assisted, customized stretching sessions to pinpoint the areas of your body that need to be relaxed. You’ll get a safe, efficient, deep, and satisfying stretch.

Plus, HyperStretch helps relieve sore muscles and stiffness and promotes circulation throughout your body.

NormaTec Air Compression

Whether you’re an elite athlete or a regular at your gym, you can benefit from NormaTec Air Compression therapy. And, this studio has it.

Used by the world’s best athletes, air compression therapy delivers a rhythmic air massage to help maximize circulation throughout your body. You’ll feel better, train harder, and recover faster after one of these sessions.

Recovery Studio #2 – The Salt Room 

One of just a few in Atlanta, The Salt Room offers a unique (albeit heavily beneficial and medically tested) therapy with dry salt.

Dry Salt Therapy

This definitely isn’t like a salt scrub for your hands or eating more salt in your food.

Dry salt therapy is a natural way to support respiratory health.

It’s a natural treatment for adults and even children to improve lung function, ease breathing, and strengthen the immune system.

You’ll breathe in dry salt which is misted in the air during your experience at The Salt Room. And along with boosting your lung function and immune system, dry salt therapy has positive benefits for the skin (think helping with acne and eczema) and is naturally calming.

Meditation with Sound Therapy 

Uplift your mood, emotional health, and well being with meditation with sound therapy at The Salt Room.

Your experience includes private seating where you’ll sit in a zero-gravity chair and relax to calming music.

It’ll help you feel rested and refreshed, and who doesn’t need a little bit of rest and refreshment in their lives?

Recovery Studio #3 –  Restore Hyper Wellness

With locations all over the country and four right here in Atlanta, Restore Hyper Wellness boasts affordable and accessible wellness for everyone.

If you’re looking for a top recovery studio in Atlanta that offers a variety of services to relax, unwind, and boost your recovery process, Restore Hyper Wellness definitely needs to be on your list.

Like BackYard Recovery, they offer compression therapy and infrared sauna therapy.

And they also have plenty of other options for you to choose from, like:

Cryotherapy 

Similar to taking an ice bath, cryotherapy (or cold therapy) consists of sitting in a cold chamber.

It reduces inflammation and releases endorphins to help alleviate pain, boost your energy and metabolism (hello shedding some extra pounds!), and increase your body’s natural healing abilities.

IV Drip Therapy

Okay, did you know? 75% of Americans are in a state of chronic dehydration. Lots of America’s people love to drink sodas and other flavored drinks instead of water.

And that definitely means we’re not as hydrated as we should be. Plus, if you’re consistently working out, you need to up your (water) drinking game even more.

Proper hydration helps with digestion, detoxification, and waste removal.

So, Restore Hyper Wellness offers IV drip therapy to help get your body on the right track with proper hydration.

Hyperbaric Oxygen Therapy

Mild hyperbaric oxygen therapy is a noninvasive therapy (no needles or anything here) where you lie in a pressurized chamber and breathe 90-95% pure oxygen.

What does that do for you? It causes your blood plasma, cells, tissues, and fluids to hold more oxygen. And that helps your body burn energy more efficiently!

Photobiomodulation Therapy

A long name to say. But it just means that it uses near infrared therapy to reduce inflammation and pain. And it helps in your recovery process!

This therapy works at the cellular level, stimulating repair and normalizing cell functions.

All of that to basically say photobiomodulation therapy heals tissues, manages pain, and improves mood and brain health.

HydraFacial

One other service Restore Hyper Wellness offers is the HydraFacial. This uses a unique, patented Vortex-Fusion system to exfoliate, extract, and hydrate your face.

It dislodges and removes dead skin cells all while giving your facial skin a hydrating refresh.

Whether you’re looking for infrared sauna therapy to sweat out the toxins or you’re looking for a seriously rejuvenating facial to feel refreshed, these top three recovery studios in Atlanta have got you covered!

Atlanta is full of standard, big box gyms, but it’s also home to some incredible smaller gyms and studios.

Get your workout on at one of these top 7 gyms and studios in Atlanta!

Peachy Cheeks Fitness

Thanks to these — I’m gonna say it — unprecedented times, working outside and from the comfort of your home is on the rise.

Peachy Cheeks Fitness has definitely perfected the outdoor workout (as well as the virtual workout).

Join a workout class at Chastain Park Hilltop Fields or from your own living room. Either way, you’ll get an awesome workout that best suits your needs. Choose from a low-impact, yoga flow, a HIIT workout, or something in between!

Related Reading >> Where to Workout in Atlanta During the Holidays

Shred 415

With multiple locations in and around Atlanta, get a workout that combines cardio and strength training for their signature workout intervals – four rounds of 15 minutes.

These aren’t one-size-fits-all workouts — the instructors at Shred 415 encourage you to go at your own speed for your experience and skill level.

You’ll alternate between treadmills and floor work, and your trainer will be there to encourage you, coach you, and help you through personalized modifications so you get the most out of every class.

And one of the best parts? You’ll burn between 500 and 1200 calories per class!

Plus, they offer a kid’s lounge and childcare so you can have your class time to yourself, worry free.

Clarity Fitness

Clarity Fitness is over all of the negative talk and constant pressure of dieting and exercising. In fact, they’re all about body positivity and celebrating where your body is at today!

They believe health and weight loss are not synonymous, and even better, they’ll help you find a workout you’ll enjoy.

Clarity Fitness offers a variety of classes so you’ll definitely find one that you actually like. Choose from yoga and stretching classes to HIIT and bootcamp classes!

Plus, they also have 30 minute or hour long virtual or in-person personal training services. And all of their coaches will hold you accountable in a fun, encouraging, and positive way (no shaming here!).

And if you’re not sure you’re ready to head into a studio space yet, they’ve got online programs for you, too. Choose from a 12 week conditioning program, a 12 week form foundations program, and more.

The Daily

If you’re ready to stand taller, move smarter, and feel better in your body, then you need to head to The Daily.

This Atlanta reformer pilates and group fitness studio combines traditional pilates with dynamic strength training. And their workouts are challenging without the intimidating gym factor — The Daily welcomes everyone!

Coaches give you quality instruction, regardless of skill level. Plus the small class sizes, beautiful workout spaces, and strong focus on form and alignment mean you’ll get an excellent workout, even if you’ve never seen a reformer in person before.

If you’re brand new to using a pilates reformer, The Daily in Atlanta offers a 50-minute class designed specifically for you (or for those looking for a slower paced class). This beginner friendly, low impact class will introduce you to the reformer while still building strength, improving flexibility, and releasing stress.

And if you’re a seasoned pro, Sculpt (their signature class) combines the most effective classical techniques with modern sports science. This class includes 50 minutes of lengthening, muscle shaking routines. And they’re all choreographed to jamming music for a fun workout.

Like some of the other studios in Atlanta on this list, The Daily is also offering an online program. You can purchase their four week get fit program and workout from your living room (or wherever you’d like!).

Bring It Om Yoga

Located in Buckhead, Bring It Om Yoga Studio offers a creative “industrial chic” space reminiscent of the yoga studios in NYC and LA.

Plus, infrared heaters are positioned across the room to create a perfect environment to connect mindful breath and movement. Each class is heated to allow for proper muscle warmup and a great body detox.

Choose from their Power Flow or Advanced Power Flow classes to strengthen, stretch, and restore your body. These two classes are heated to 90-95 degrees Fahrenheit.

Or, if you’re really looking for some hot yoga, go for their Hot Flow class, which is heated to 99 degrees Fahrenheit. This class is designed for both first timers and yoga veterans!

And if you’re looking for something a little more meditative, choose the Restorative Flow class. Heated to a chilly (at least for Bring It Om) 80-85 degrees, this class uses low-impact poses to give you more of a meditation style class.

Pepper Boxing Studio

If you’re looking for a workout that will kick your butt while making you feel like a bada**, take a class at Pepper Boxing Studio.

Their guided workouts feature high-energy music, elements of boxing (both shadow work and heavy bag work), and weighted bar exercises to give you a full body workout.

Each of these 50 minute long classes use Pepper Boxing Studio’s unique tear-drop shaped, water filled bags. These bags weigh about 190 pounds and offer great shock absorption and less swinging so you can get a safe and effective boxing workout.

And, classrooms are designed in a circle so you never lose sight of your instructor or their expert guidance!

Related Reading >> The Best Boxing Studios in Atlanta

Now, we have nothing against those big box gyms. But if you think that’s all you can get when it comes to a workout, think again!

These 7 best gyms and studios in Atlanta prove that an amazing workout doesn’t need to come from the same old traditional gym.

Did we miss one of the best gyms or studios in Atlanta? Leave it in a comment below! 

Don’t want to skip out on your workouts during the holidays this year?

With the season to be merry here, you’ve probably got a ton on your mind (no surprise since it’s still 2020). From shopping for gifts, to trying to squeeze in some relaxation time, to gearing up for all of the holiday feasts, there’s plenty that needs to be done.

But if you’re anything like me, one huge thing on that list is finding the best place to workout in Atlanta during the holidays.

At The Fit Atlanta, we take health and wellness seriously (if you haven’t noticed (; ), and that includes the end of the year.

So whether you’re looking to beat the stress, get a jumpstart on New Year’s resolutions, or you’re just looking for something fun to do with family, here are our top picks for places to workout in Atlanta during the holidays.

Holiday Workout Studio #1: Peachy Cheeks Fitness

Reasons to Go: Workout in the fresh air >> Great for all fitness levels >> Choose a stay at home option

If you’re wanting fresh air, Peachy Cheeks Fitness is a great option for a workout in Atlanta during the holidays. They offer a variety of classes from H.I.I.T., to yoga flows, to a combination of the two, and they’re all hosted at Chastain Park!

And if you’re not sold on a work out in the park, you can do it from the comfort of your own home with their virtual class option.

These classes are great for all fitness levels, and the instructors are there to help you with your form and to push you through so you’re sure to get a great workout!

Holiday Workout Studio #2: Bach H.I.I.T.

Reasons to Go: Intense >> Train like a serious athlete >>  Beautiful studio space

If you’re looking for a serious, no bullsh*t, intense workout, Bach H.I.I.T. is going to be your go-to.

Bach (pronounced “batch”) pulls from its New Zealand origins in both aesthetic and in its workout philosophy. It’s a gorgeous studio space that uses a minimalist approach. You’ll totally fall in love with it from the looks alone.

Whether you’re taking one of their H.I.I.T. classes, one of their BodyWork classes (think intense yoga combined with pilates), or a hybrid class (their 30/30 is their signature class!), you’re sure to get a major workout this holiday season. You’ll be constantly moving and pushing your body right alongside your classmates (who act more like your teammates).

This is the perfect fitness class for you if you want to work off a few extra holiday pounds!

Related Reading >> Workout Diaries: BACH H.I.I.T.

Holiday Workout Studio #3: Vibe Ride

Reasons to Go: Great for all fitness levels >> Variety of classes to choose from >> Unique options

If you’re looking for a bunch  of different class types to choose from (hey, we get it, the same workout over and over can get dull!), Vibe Ride is gonna be your go to.

You’ll have plenty of options from spin, barre, TRX, and even Pound classes!

Their high energy spin classes have great music and even better instructors who keep you pumped throughout the entire workout.

Barre will keep your entire body strengthened and toned by using small, controlled movements based off of ballet techniques.

TRX, a form of suspension training, uses body weight exercises to develop strength, balance, flexibility, and core stability.

And if you’re looking for a unique workout in Atlanta this holiday season, you’ll want to check out their Pound classes. These classes use lightweight drumsticks designed specifically for working out. You’ll be jamming the entire class and you won’t even realize how much you’ve worked until it’s over.

Holiday Workout Studio #4: SculptHouse

Reasons to Go: Low-impact, high intensity >> Small class sizes >> Innovative Workout

SculptHouse is an innovative workout method founded right here in Atlanta! If you’re looking for a low-impact workout that’s easy on the joints but still gives you that high-intensity feel, this is the workout for you.

Combined with modern pilates and interval cardio, SculptHouse offers classes that are great for all ages and fitness levels. They follow the Lagree Fitness Method to condition through stretching, tightening, and toning your body.

To top it off, SculptHouse is the first fitness studio to use both the Megaformer and a Woodway Curve Treadmill to give you a one-of-a-kind workout. The Woodway Curve Treadmill is a machine that is completely powered by the human body. In fact, it burns 30% more calories than a standard motorized treadmill!

And, don’t forget! They have a boutique so you can get your last minute gift shopping in (or shopping for you – we won’t tell!).

Holiday Workout Studio #5: Pepper Boxing Studio

Reasons to Go: Unique, tear-drop shaped heavy bag >> Circle classroom layout >> Intense Workout

Want a killer workout that’s sure to torch those extra holiday calories (or at least burn off that holiday stress)?

Pepper Boxing Studio is where you need to be.

They have guided workouts in a circular laid out classroom, so you’ll never miss a second of your instructor’s expertise.

And their unique, tear-drop shaped heavy bag (which is filled with about 190 pounds of water) gives more shock absorption and less swinging. Which means you’ll get a safe and efficient workout, no matter your experience level.

Try your first 50-minute class for just 5 bucks!

Holiday Workout Studio #6: MADabolic Chamblee

Reasons to Go: Signature interval structure >> Culture of go-getters >> Train like an athlete

If you’re looking to keep up your serious training regimen over the holidays, head to MADabolic Chamblee.

Their signature interval structure, which combines momentum, anaerobic, and durability exercises (aka MAD), is unlike anything else you’ll get at another gym.

They believe that, in order to look and feel like a pro athlete, you have to train like one. And their instructors will coach you to do just that.

And they pride themselves on structure. So much so that they develop all of their workouts and training programs a full year in advance. They take all of the guesswork out of your workout.

Want to get started? Get your first 10 classes for just $10. 

With all that the holidays bring, don’t let it stop you from getting in an awesome workout. If you’re looking for something fun to do while you’re off of work, or you need some space away from family, these are our favorite places to workout in Atlanta, especially during the holidays!

The Only Circle Layout In The World

Dimmed lighting and thumping music set the intensity level and mood within the bag room. Individually numbered teardrop water filled heavy bags have been custom-built for the Pepper Boxing experience; one dedicated bag per client — no doubling up.

The heavy bags have been configured to create a circle with one bag in the middle. Your coach will be front and center to every participant. Our athletes will have the luxury of emulating their highly capable instructor over an inexperienced neighbor. “Your” individual space and privacy ensures the finest workout you’ve ever had.

Studio Stats

Neighborhood: The Battery

Owner: Alexander Kaufman

Address: 925 Battery Ave SE Unit 1150 Atlanta, GA 30339

Phone: (678) 402 – 7721

Hours: Mon/Wed/Frid: 5:30 AM – 7:50 PM l Tues/Thur: 5:30 AM – 8:35 PM l Sat + Sun: 8:30 AM – 1:20 PM

What makes your studio stand out from others?

Our signature 50 min group class combines shadowboxing (no contact), heavy bag combinations (with our unique teardrop style bags), weighted bar exercises (upper and lower body movements) with intense training intervals led by professional instructors. All movements are paired with high-energy music that inspires and motivates; always without fighting or physical contact. A dimly-lit studio environment promotes focus within one’s own personal space. Because our coaches conduct the classes in the center of our circular bag layout, the participant will always have “eyes” on their coach. Space and proper technique is no longer an issue, as the client will always have someone to emulate.

How long has your studio been in business?

The brand started June 2017 in Nashville TN. Pepper Boxing Atlanta opened its doors June 2019 in The Battery.What kind of classes do you offer at your studio?

We offer fitness based boxing classes with zero contact. Classes are broken down in to 3 parts. Boxing (Cardio) / Weights (Toning) / Boxing (Cardio). All levels are always welcome.

What results can clients expect from your workout?

Our clients are likely to experience improvements in muscle tone (without bulking), lower stress levels, enhanced cardiovascular endurance, improved coordination and self confidence, core strength, bone and ligament strength, lower body fat percentage + so much more!

Are there any upcoming special events or workshops we should know about?

Pepper Boxing is teaming with Fit Atlanta In November / December and January for an exclusive charity class each month. Proceeds will go to a different cause each event.

Have you ever had any celebrity sightings in your studio? Give us the scoop!

We have. Athletes and celebs come in all the time. Pepper Boxing is a “safe” place. We don’t kiss and tell – Sorry

What should a first-time client know before attending class?

FIRST TIMERS

EXPECT TO SWEAT: Dress in the appropriate attire. Hydrate before and after class – it’ll help when pushing through tough intervals and recovering post workout.

UPON ARRIVAL: We recommend arriving 15 minutes before your scheduled class. Check-in with the front desk & cross out your name on the sign-in sheet. There’s nothing worse than feeling rushed when class is starting. *Please note that heavy bags will be given away promptly at the start of class to waitlist clients. Exceedingly late arrivals become disruptive to the instructor and other clients, please see booking guidelines below for tardiness and cancellation policies.

GEAR: We offer custom Quick Wraps and custom Leather Boxing Gloves to our clients. Simply drop your gear in the bin post session and we will sanitize to insure cleanliness. Boxers also have the option to buy their own Quick Wraps and Gloves should they desire.

Feel free to Bring Your Own Gloves and Wraps (12-16oz recommended.)

QUESTIONSWe are here to help and we’re happy to show you around our studio and take you to your numbered bag for class. We love answering questions and helping with last minute equipment and bag setup, so don’t be afraid to ask for help!

Any big plans for the future for your studio?

Expanding. We are officially a franchise. We hope to grow that portion of the business and open more corporate owned Peppers simultaneously. The future is bright.

We would like to take a moment to thank all of our clients and staff.

Without you all – none of this would be possible.

A special thank you to Liz from The Fit Atlanta for setting up this interview.

-Pep

Follow Pepper Boxing on Instagram + Facebook.