Alloy Personal Training East Boca

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.

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Strong cores aren’t built with endless crunches 👏

At Alloy, we train the core to RESIST movement, CREATE stability, and improve strength in everyday life — because your core does way more than just “look toned.”

Here are some of our favorite core exercises and WHY we use them:
✔️ Pallof Presses
✔️ Slider Knee Tucks
✔️ Seesaw Planks
✔️ Anti-Rotational Holds
✔️ Wood Chops
✔️ Stability Ball ABC’s

These movements help:
🔥 Improve posture
🔥 Protect the lower back
🔥 Build strength + stability
🔥 Improve balance + coordination
🔥 Transfer power into your lifts + daily movement

Remember: your core is involved in EVERYTHING you do.

Train it with purpose 💪