Body by Design Fitness Studio

Body by Design Fitness Studio Body by Design is an advanced training studio that focuses on designing the proper program to meet ea

Neal Smth (founder & owner)
CREDENTIALS:
Georgia Southern University
* B.S. Exercise Science
* NASM Certified Personal Trainer
* Kettlebell Concepts Certified
* Member of the American College of Sports Medicine
Training team keeps up with the latest findings in health, fitness, and sports specific conditioning, maintain all certifications with a wide variety of continuing education. Expertise is extensive and include: post rehab, muscular development, posture/muscle imbalance, weight loss, sports conditioning and core training. Drop Fat, Get Toned and Transform Your Body with Certified Personal Trainer- FREE to Try!

03/09/2026

Most people think their overhead press is limited by their shoulders.

Often it’s not.

It’s their position.

When the ribs flare and the lower back extends, the spine starts trying to press the weight. ⚠️

That’s one reason we sometimes use the tall-kneeling press.

Not because it’s the only way to press — but because it exposes the compensation and helps you feel what a better position actually is. 🧠

Then we bring that position back into your regular press.

Set the right position. Every rep improves. 🏋️‍♂️






shouldertraining
movementtraining
bodybydesignfitness

03/06/2026

If your energy feels low when you train, it’s usually not motivation.

Sometimes it’s fuel.

For some people, training fasted works just fine. But if your workouts feel off, a little fuel beforehand can make a big difference.

Protein + easy carbs about 60–90 minutes before training can completely change your output.

Better sessions create better results.

We train with intent.
Fuel supports the work.

⚡️🍌💪





03/05/2026

Sled rows are great conditioning. 💪

But if you slow them down and control the position, they become one of the best ways to build your upper back and posture.

Most people rush the pull.

Control the hinge.
Drive the elbows back.
Let the back do the work. 🔁

Your body doesn’t know the difference between good reps and bad reps.

It only knows repetition.

So make them count.






UpperBackTraining
PostureStrength
TrainWithIntent
BodyByDesignFitness

02/27/2026

Most people think a great coach just counts reps.

That’s the easy part.

A great coach builds trust 🤝
They notice what you don’t say 👀
They adjust before pain shows up 🎯
They make hard feel safe 💪
They make movement finally make sense 🧠

At Body By Design, we don’t train workouts. We build people.

That’s the difference.





02/24/2026

Not every stiff hip is tight.

Sometimes it’s weakness.
Sometimes it’s compression.

If you feel a pinching sensation in the front of your hip, often it’s just the joint needing space. 🦴

This lateral band distraction helps create space in the joint so the femur can move more freely.

Slow rocks. Controlled breathing. No forcing range. 🧘‍♂️

Strength when it’s weak. 💪
Space when it’s compressed.
Stretching isn’t always the answer.

That’s how movement finally makes sense. 🔎

02/19/2026

Eight years. ⏳

Eight years of showing up.
Eight years of trusting the process.
Eight years of doing the work when it wasn’t flashy.

She eventually did her first unassisted pull-up. 💪

A lifelong goal. 🎯

Not because we chased it for eight years.
But because she stayed consistent for eight years.

Now her daughter trains here too. 👩‍👧

That’s what I love about this place. 🖤
We don’t build quick transformations.

We build people who don’t quit.

Strength that lasts. 🏋️‍♀️
Confidence that carries over. 🔥
And goals that mean something when you earn them.

This is the long game. 🧠

And it’s worth it.






PullUpGoal
StrengthTrainingForWomen

02/16/2026

Most people don’t actually have tight hip flexors.

They have weak ones. 💡

If something feels tight, our instinct is to stretch it.
But tension doesn’t automatically mean short.

A muscle can feel tight because it’s lengthened and undertrained.
Sometimes from overstretching it over and over. 🔁

When your body doesn’t feel strong in a position, it creates tension to protect it. 🛡️

So instead of chasing length… build strength through the range. 💪

Mobility that sticks comes from control.

Try strengthening your hip flexors for two weeks before stretching them and tell me what changes.

Movement should make sense.





02/03/2026

Core training isn’t one thing. 🧠

It needs to be prescribed:
• anti-extension
• anti-rotation
• anti-lateral flexion ⚖️

Then it needs to be integrated.

Here, we’re layering all three into a single-leg RDL.
One movement. Full-body control. Strength that actually transfers. 💪🦵

That’s core training done right. 🔥






SingleLegTraining
StabilityTraining
RealStrength
BodyByDesign
AlpharettaFitness

✨ At 20, the difference is noticeable.By 70, it’s unmistakable.Not in how someone looks.In how they live. 🚶‍♂️🛒⬆️At 20, ...
01/30/2026

✨ At 20, the difference is noticeable.
By 70, it’s unmistakable.

Not in how someone looks.
In how they live. 🚶‍♂️🛒⬆️

At 20, habits tend to show up as:
• a few extra reps
• a little more endurance
• quicker recovery 💪

Easy to overlook.
Easy to put off.

Over time, those same habits quietly add up.

By 70, they influence:
• independence or reliance on help
• confidence in movement or hesitation
• actively living life or managing limitations 🧠⚖️

Strength training isn’t about chasing today’s workout.
It’s about keeping your options open later.

Time doesn’t punish.
It simply reveals what you’ve invested in. ⏳

Train with the future in mind. 🔥

❇️At 20, the difference is noticeable.By 70, it’s unmistakable.Not in how someone looks.In how they live. 🚶‍♂️🛒⬆️At 20, ...
01/30/2026

❇️At 20, the difference is noticeable.
By 70, it’s unmistakable.

Not in how someone looks.
In how they live. 🚶‍♂️🛒⬆️

At 20, habits tend to show up as:
• a few extra reps
• a little more endurance
• quicker recovery 💪

Easy to overlook. Easy to put off.

Over time, those same habits quietly add up.

By 70, they influence:
• independence or reliance on help
• confidence in movement or hesitation
• actively living life or managing limitations 🧠⚖️

Strength training isn’t about chasing today’s workout.
It’s about keeping your options open later.

Time doesn’t punish.
It simply reveals what you’ve invested in. ⏳

Train with the future in mind. 🔥

Address

131 S Main Street Ste B
Alpharetta, GA
30009

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 7am - 3pm

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Our Story

Neal Smith, CSCS (founder & owner) CREDENTIALS: Georgia Southern University * B.S. Exercise Science* NSCA CSCS * NASM Certified Personal Trainer * Kettlebell Concepts Certified * Member of the American College of Sports Medicine Training team keeps up with the latest findings in health, fitness, and sports specific conditioning, maintain all certifications with a wide variety of continuing education. Expertise is extensive and include: post rehab, muscular development, posture/muscle imbalance, weight loss, sports conditioning and core training. Drop Fat, Get Toned and Transform Your Body with Certified Personal Trainer- FREE to Try!