Alloy Personal Training West Roswell

Three-bean salad is a staple for picnics, cookouts, and potlucks. It’s easy to make and tote and goes well with everything.

This slight adaptation from a recipe on The Mediterranean Dish website is richer in protein, with chickpeas and cannellini beans joining the red kidney. Add crumbled feta and it’s a meal in itself. Save time and use bottled dressing. Serves 8. – Susan Puckett

Vinaigrette
2 garlic cloves, minced
1 ½ teaspoons Dijon mustard
2 tablespoons lemon or lime juice
1 teaspoon sugar
¼ cup extra-virgin olive oil
½ teaspoon salt
Freshly ground pepper

Salad
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can cannellini beans, drained and rinsed
1 (15-ounce) can chickpeas, drained and rinsed
1 green or yellow bell pepper, cored and diced
1 red bell pepper, cored and diced
½ English cucumber, diced
1 cup diced red onions
2 tablespoons drained capers
1 cup chopped parsley
¼ cup each torn or chopped mint and basil leaves
½ cup crumbled feta (optional)

Make the Vinaigrette
Place the garlic, mustard, lemon or lime juice, sugar, olive oil, salt, and 7 or 8 grindings of black pepper in a serving bowl large enough to hold the salad. Whisk until thoroughly combined.

Make the Salad
Add the rinsed beans, bell peppers, cucumber, onions, capers, parsley, mint, and basil to the bowl with the vinaigrette. Add the crumbled feta, if desired. Toss to coat.

Cover and refrigerate for at least 30 minutes before serving to allow the beans to soak up the flavors. Toss again before serving. Stored in an airtight container, leftovers will keep in the refrigerator for up to 5 days.

Susan Puckett is an Atlanta-based food writer and cookbook author.

June is Men's Health Month, a good reminder that staying healthy isn't something you have to do alone.

One of the biggest predictors of long-term success is having support, accountability, and people who encourage you.

That's one reason so many men thrive in a coaching environment. When you know your trainer is expecting you, your workout partners notice when you're missing, and you have a plan designed for your goals, healthy habits become easier to maintain.

Regular strength training and exercise improve energy, heart health, muscle mass, stress, and enjoyment of life.

This month, take a moment to think about your own health or the health of men in your life. Schedule checkups. Invite someone to join a workout. Set a new fitness goal, like a 5K.

The strongest men don’t do everything alone. They build a team around their health.

We're proud to be part of yours. Call today for your free initial consultation.

Coleen Jeter has always understood the importance of fitness. As a physical therapist for 35 years, she knew the science behind healthy aging and staying active.

"But sometimes as a practitioner, you don't always practice what you preach," she says with a laugh.

At 56, Coleen and her husband, Kirk, 58, are at a new chapter, and planning how to enjoy the decades ahead. They were healthy but they wanted more.

"We wanted to be the best form of ourselves," Coleen says. "Out of 24 hours in a day, our body deserves at least one hour."

That led them to Alloy Personal Training.

Five months later, the results have been impressive. Coleen has lost weight (26 pounds in the last 18 months), gained lean muscle mass, reduced body fat, and is lifting heavier weights and with more confidence.

Plus, her blood pressure improved so much that she stopped taking medication she had used for three years.

It’s the people that keep her coming back most.

"My 10 a.m. group is going to be there," she says. "And I'm going to fill that slot."

Coleen values the accountability, encouragement, and personal attention from Alloy's coaches. Her husband enjoys the early-morning sessions. Their 24-year-old daughter joined, as well.

For Coleen, Alloy is an investment in health, family, and the future.
"You want to pour back into your vessel," she says. "That's really what this is about."

Come see what she means! Call today for your free initial consultation.

Way to go, Jen! 25 workouts is no easy feat, in fact we think getting started is the hardest part. Thank you for trusting us to be your gym family, your wellness guides, and most importantly your friends 💛 we’re so happy to have you in our Alloy Family. Onto the next milestone celebration! 🎊

These early birds were so excited to celebrate Nicole and Jannette for their big milestones !!! Keep up the hard work & consistency, we love seeing your strength gains & enjoy having you in the Alloy Fam 💛

Way to go, Emily, hitting 100 workouts with a big smile every session along the way! Whether it’s early in the morning or late afternoon, she’s always spreading the positivity :) we’re so happy to have you!

Here’s a delicious way to get protein, fiber and nutrients without extra carbs or having to turn on the stove! We love that for summer. And this recipe foregoes the usual artistry in favor of convenience.

Crisp, chopped romaine lettuce hearts stand in for the cooked veggies, and the dressing and pantry staples like sun-dried tomatoes, olives, and capers infuse it with sunny Mediterranean flavors. Everything gets tossed together in one bowl except the egg wedges which are best added last, so they don’t fall apart in the tossing. Serves 2. -- Susan Puckett

Ingredients
Salad:
• 3 cups chopped romaine lettuce hearts
• 1 cup halved cherry tomatoes
• ¼ cup thinly sliced red onion
• ½ cup drained, pitted, and sliced Nicoise or other olives
• ½ cup drained, slivered oil-packed sun-dried tomatoes
• 1 tablespoon drained capers
• 1 (6-ounce) can tuna, preferably oil-packed, drained and flaked
• ½ cup crumbled feta cheese
• 2 or 3 hard-cooked eggs, peeled and quartered
• Salt and pepper to taste
• For a dressing, get something that’s bright, savory, and a little briny, classic oil & vinegar or Greek vinaigrette.

Directions
1. Add the lettuce, tomatoes, onions, olives, sun-dried tomatoes, capers, tuna, and feta and toss until the leaves are well-coated. Taste and season with salt and pepper.
2. Divide the salad among serving plates or bowls and top each with a few egg wedges. Sprinkle with a little more salt and pepper and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Here’s Alloy member Beth, putting the “Living Her Best Life” theory in action. Just in time for summer!

In spring of 2025 I was at my highest weight ever. I had difficulty doing the activity I love most, scuba diving, and I was self-conscious in my own skin.

Taking a big leap into getting healthy again included working with a nutritionist, undergoing an endoscopic sleeve gastroplasty, and searching for an exercise plan that I could enjoy and see myself doing long-term.

Alloy came along at just the right time. Since last August, I have been in the gym an average of twice per week and it is the most rewarding, fun part of my health journey thus far.

Most importantly, my goal is to make sustainable, incremental change while fighting decades of bad habits, the challenge of entering my post-menopausal years, and fighting my genetics.

More than 50 pounds lighter and counting, I’m proud to say that I have maintained muscle mass, improved strength and endurance, and have fully embraced my new, healthier life.

I even have a scuba trip coming up!

Summer is unofficially here, with Memorial Day behind us and school out in many places. That means longer days, warmer weather, vacations, backyard cookouts, and more time outside enjoying life.

It’s also a great reminder of why strength, flexibility, and endurance matter so much. Fitness is not just about how you look in summer clothes. It’s about feeling confident and capable while living your life.

Maybe that means walking the beach without getting worn out.

Maybe it’s hiking on vacation, playing pickleball, carrying luggage through the airport, or tossing a football with your kids or grandkids.

When your body feels strong, summer becomes a lot more enjoyable.

This time of year is also a perfect opportunity to move more outdoors. Go for walks, ride a bike, try a new activity, or simply spend time in the sunshine. Just remember to do it safely with sunscreen, sunglasses, hydration, and a hat when needed.

At Alloy, we believe fitness should help you enjoy life outside the gym. Summer is a great time to enjoy the benefits of the work you’re putting in.

If you’re already a member, we’ll see you soon. If you’re not, then call now to arrange your free initial consultation.

Congratulations, Lanie, on your first 25 sessions with us! We feel like you’ve been with us for much longer, the time has been so fun it’s gone by so fast! 😆 keep impressing us with your random facts about things we’re not allowed to name our children & we will keep giving you more squats! 🏋️