http://www.builtphoenixstrong.org/

Built Phoenix Strong Personal Training Buford Gym, 5370 Lanier Islands Pkwy STE 3C, Roswell, GA (2025)

12/15/2025

🔥 Rest Days Matter—Almost as Much as Workout Days 🔥

At Built Phoenix Strong, we believe progress doesn’t just happen when you lift—it happens when you recover. 💪

Training breaks muscle tissue down, but rest days are when your body rebuilds stronger. Skipping recovery can lead to fatigue, plateaus, and injury, while intentional rest improves performance, strength, and longevity in the gym.

As a buford personal trainer, I coach clients to train hard and recover smart. Rest days help regulate hormones, reduce inflammation, and keep motivation high—so you can show up stronger for your next session.

If you’re exploring buford gyms and want results that actually last, remember this:
👉 Rest isn’t weakness. It’s strategy.

Train smart. Recover better. Rise stronger. 🔥

12/15/2025

💧 How Much Water Should You Drink Every Day — and Why It Matters 💧

Water isn’t just important… it’s essential for your performance, recovery, and overall health. Whether your goal is fat loss, muscle building, or better energy levels, proper hydration plays a major role in your results at Buford Gyms.

💦 How much water do you actually need?
A general guideline is ½ to 1 ounce of water per pound of body weight per day.
✔️ Active individuals
✔️ People training hard
✔️ Those sweating regularly
often need more to stay properly hydrated.

🔥 Why water is so important for fitness:
• Supports muscle function and strength
• Helps regulate body temperature during workouts
• Improves endurance and reduces fatigue
• Aids digestion and nutrient absorption
• Boosts metabolism and fat loss
• Speeds up muscle recovery
• Prevents cramps and injuries

Even mild dehydration can lead to decreased performance, low energy, headaches, and slower progress in the gym.

🏋️ Training at Buford Gyms?
Hydration can be the difference between a good workout and a great one. Drinking enough water before, during, and after your sessions helps you lift heavier, move better, and recover faster.

👊 Working with a Buford Personal Trainer?
Your trainer doesn’t just focus on workouts — hydration is part of a complete fitness plan. Proper water intake supports your training program, nutrition goals, and long-term results.

💡 Pro Tip:
Carry a water bottle, sip consistently throughout the day, and increase intake on heavy training days.

Small habits create big results. Start with water. 💧

12/10/2025

If you’ve been working out but your body still isn’t getting that toned, defined look… it’s not because you’re “broken.” It’s because a toned body comes from consistency, intention, and challenge — not random effort. 💥

Here are 3 reasons your body isn’t toning the way you want (and how to fix them):

✨ 1. You keep jumping around with workouts.
Doing something is always better than nothing — but doing everything without a plan is a fast track to nowhere.
If one week you’re doing Pilates, then random HIIT on YouTube, then a leg day you found on TikTok… your muscles never get enough consistent stimulus to adapt.
Your body needs repetition to build strength and definition. The exercises don’t have to be fancy — they just have to be programmed with intention. Stick with a plan long enough for your muscles to actually respond.

✨ 2. Your sugar intake is higher than you think.
You might be eating “healthy,” but sugar sneaks in everywhere: bars, smoothies, sauces, coffee orders.
Excess sugar spikes insulin, increases water retention, and makes it easier for your body to store fat — which means your muscle definition gets hidden.
You don’t need to cut it all out, but becoming aware of your daily sugar load can make a huge difference in how lean and defined you look.

✨ 3. You stay in your comfort zone with weights.
If you grab the same dumbbells every time, your muscles are basically on vacation.
Definition comes from progressive overload — slowly increasing weight, reps, or intensity.
You won’t “bulk.” You’ll finally see the shape you’ve been trying to reveal. Growth happens when your muscles say, “Okay… this is new.”

💡 The truth:
Toning is just building a bit of muscle + reducing the layer that covers it.
And that comes from consistency, nutrition awareness, and challenging your body in a smart, progressive way.

If you’re ready to stop guessing and actually see results, start with a plan you can stick to — and don’t be afraid to pick up a heavier weight. Your future self will thank you. 🔥💪

11/26/2025

💥 Struggling to lose 20+ lbs? Read this. 💥

If you’ve tried diet after diet…
If the weight always comes back…
If life is so busy you can’t get to the gym consistently…
Or when you finally do, you have no idea what to do…

👉 It’s NOT your fault.
The health industry is confusing on purpose.
Everyone tells you something different, and most plans aren’t built for real life.

But here’s the truth:
You can lose the weight.
You can keep it off.
You just need a system that works with your life—not against it.

🔥 My average client loses 20 lbs in their first 6 weeks and keeps it off for good using the Phoenix System.
No extreme diets.
No living in the gym.
Just a clear, proven plan.

If you’re ready to finally see real change…

➡️ Follow
Scroll through the content, learn the process, and start applying the same strategies today.

Your transformation starts with one step.
Let’s rise. 🔥🦅

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.

Built Phoenix Strong Personal Training Buford Gym

12/15/2025

12/15/2025

12/10/2025

11/26/2025

02/11/2025

02/04/2025

01/29/2025

01/08/2025

12/27/2024

12/04/2024

11/25/2024

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