Body by Design Fitness Studio

11/20/2025

❤️ Transforming Lives. Building Community.

This is who we are.

Strength built. 💥
Confidence earned. 🔥
People supported every step of the way. 🤝

Progress in the gym and progress in life. 📈

What makes us different is simple.
We coach with purpose. 🎯
We care deeply about every person who walks through our doors. ❤️

Proud of the community that makes BBD what it is.
Let’s keep growing together. 🌟💪

11/19/2025

🧩 SQUAT TROUBLESHOOTING 101 — Part 2: Hip Control & Stability

Knees cave in when you squat? It often starts at the hips.
Your hips play a big role in knee alignment — when they don’t fire well, the knees tend to drift inward.

Before you squat, try:
🔹 Monster Walks — 2×15 steps
🔹 Clam Shells — 2×12 each side

These drills prime the muscles that support and stabilize your hips — your external rotators.
That outer-hip strength helps keep your knees from drifting during the movement.

Strong hips = stable knees = better squat.

👣 Part 3 drops next week: Foot Stability & Ground Contact

11/17/2025

🔥 We’re closing out the year together.

💪 The Finish Strong Attendance Challenge rewards your effort, your consistency, and your commitment to showing up.

🏅 Hit your sessions. Earn your badge.

🎟️ Get raffle entries.
🔟 Weekly Top 10 Leaderboard posted in the studio.
📋 Tier Achievement Lists will be updated mid-challenge and at the end.
🏆 All finishers will be featured on our year-end “2025 Finishers Club.”

📆 The challenge runs through the end of the year — every session counts.
⬆️ Small actions, big momentum.
📅 Starts November 24.

Drop a 🔥 if you’re in.

11/13/2025

🧠 Foam rolling isn’t fixing what you think.

❌ Most people believe it “breaks up knots” or scar tissue — but that’s not what’s really happening.

✅ The pressure tells your nervous system to relax, helping your muscles release tension and move with more freedom.

That’s why it feels easier right after you roll — and why staying consistent for 4+ weeks creates real, lasting improvement.

🔁 Roll. Stretch. Activate. Repeat.

11/11/2025

11/10/2025

🧩 SQUAT TROUBLESHOOTING 101 — Part 1: Limited Ankle Mobility

Ever notice your heels lift off the ground when you squat?
That’s your stability disappearing, and there’s a good chance it’s your ankles holding you back.

Try these before you squat:
🔹 Banded Ankle Mobilization – 2 × 10 each side
*the band should be placed a bit lower on your ankle than mine in the video*
🔹 Toes-Elevated Ankle Rocks – 2 × 10 each side

Better mobility = better stability = stronger squat.

➡️The key for both movements is to keep your heel grounded.
This allows your ankle to actually mobilize through its full range, creating more freedom within the joint and helping you complete your squat with control and depth.

🍑 Next up → Part 2: Hip Control & Stability

11/04/2025

We may have worn capes for Halloween…
but this is what we do every day. 🦸‍♂️

The BBD Super Squad: strong, steady, and unstoppable.

💪

10/27/2025

💪 Most people think they’re training their rear delts with face pulls…
but if your elbows are bending this much 👉 you’re basically doing a bicep curl 😅

🧠 Keep a slight bend, lead from your shoulder blades, and feel your rear delts light up! 🔥

💡 Small form changes make a BIG difference — that’s the difference between just exercising and actually training.

🎯 Train smarter. Move better. Get stronger.

👇 Drop a 💥 if you’ve been guilty of this one before!

10/16/2025

Every rep builds more than muscle.
It builds confidence, consistency, and community.

Because strong doesn’t happen alone — it’s built together. 🔥

10/10/2025

Every masterpiece starts somewhere… 💪🍂

What began as a hay bale turned into a fall favorite downtown 👇
Stop by, snap a photo with our scarecrows, and tag for a chance to be featured!

We’re proud to be part of this amazing Alpharetta community — building strength, connection, and maybe a few scarecrows along the way. 💥

🏆 Best of North Atlanta 2025
❤️ Transforming Lives. Building Community.

10/09/2025

Soreness is normal 💪
Not being sore? That’s your body beginning to adapt.
Both are progress 🙌

You don’t get better while you train — you get better recovering from training.
Hydrate, fuel up, and sleep well.
👉 Stay consistent. Focus on recovery. Watch the results stack up.

07/29/2025

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