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Joey Atlas

Simplified Fitness, Nutrition and Mindset for an Optimal Life

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Joey Atlas

The #1 Simplest and Most Effective Fitness Planner You’ll Ever Need

Joey Atlas / April 12, 2017

The #1 Simplest and Most Effective Fitness Planner You’ll Ever Need

Fitness Planner Karie Blog Post Image

Fitness planners are not as popular as they should be…

One of the reasons could be that most of the people who use them are already the ‘serious’ ones… the ones who are fully committed to their health, fitness and longevity – and able to stick with their routine by relying on a fitness planner as part of their overall strategic approach to the fitness lifestyle.

On the high end – that is only about 15% of the population.

That leaves the other 85% (estimated) of the population unaware that fitness planners even exist. And the “85%” would do very well to take this subtle, simple lesson from the “15%”…

Remember this quote?

“If you fail to plan, you plan to fail…”

Fortunately the “plan” and the “planning” part can be very… VERY simple.


You already have access to simple and effective fitness plans on this website
(the Free “FIT for LIFE” program, etc) And for the “planning” part – let’s take a look at some examples…

First, it should be noted that in this day and age, with the proliferation of online tools, apps, fitness wearables and other digital gizmos – the concept of the ‘fitness planner’ is just getting more and more complex.

And when things get more complex – people tend to shy away, because human nature is to avoid what is complicated. And rightfully so…

This is why I’m a VERY big fan of ‘simplification’…

And today I’m going to share with you a SUPER simple fitness planning tool, and strategy, that can literally change your life.

Remember the saying; “Out of sight, out of mind…” ?

Well – the opposite is true; “In the line of sight, top of mind…” Are you starting to see where this is going now?…

After posting one of my recent “whiteboard walkthrough” videos, I remembered Karie telling me about her simple fitness planner whiteboard schedule…

So I texted her and asked if she would share a few candid photos so I could create this blog post to show you just how simple your ‘fitness plan’ strategy can be…

Karie's Fitness Lifestyle Whiteboard Planner in Fitness Area
Karie’s Fitness Lifestyle Whiteboard Planner in Fitness Area
Karie's Fitness Lifestyle Whiteboard Planner Close up in Fitness Area
Karie’s Fitness Lifestyle Whiteboard Planner Close up in Fitness Area

So, the neat thing about Karie’s is that she has the schedule/calendar in the center, and each day she fills in what she is going to do, at least a day in advance.

And then, on the sides she has “extras”; such as affirmations, reminders of food choices, positive quotes, etc… which all add substance to the daily “what to do” entries.

That is a brilliant little touch
– because we ALL benefit from the constant reminders of why we are doing all the positive things we are doing. We need constant reminders of the benefits we derive from the good things we do.

Some people like to pre-plan the week – while others go one day at a time. There is no right or wrong on that – it simply has to fit your preference, and work for you.

You can think of this as your fitness & health specific “to do” list. “To do” lists are so common, and used often – because they are EFFECTIVE. Simple but effective.

Here’s an cool extra benefit of this type of fitness plan strategy…

When Others Are “Aware” of YOUR PLAN You Increase the Success Factor GREATLY


When you post your plan in place, and way, that other people can see
– it let’s them know you’re on a mission. It let’s them know what is important to you – what your priorities are…

And, usually, when people are aware of your plans – they are better able to respect them and support you.

Sometimes you even inspire them to do the same. How cool is that?

Here is What Is Most Powerful About This Type of Fitness Planner

This is sometimes what can make or break fitness success when someone is just getting started.

==> It is hard to miss and hard to ignore. You can’t “forget” your plan when it’s one of the main things you see in your home or office.

And here’s a way to strengthen the effect
your whiteboard fitness planner has on your life: Simply take a picture of it with your smartphone. Doing that puts a mini, ‘quick view’ version of your planner right at your finger tips, any time anywhere.

How’s that for blending simple “old school” with modern tech?

Yes – very cool indeed…

This whiteboard approach to fitness plan structure and strategy makes your mission tangible. You are giving it a place in your schedule, illustrating it – and posting it where it is clearly visible, “real” and always there.

It’s not a floating thought
, an electronic note, or sitting in an app that you easily forget about… It’s “old school” ink on a board. You write it, you see it, you do it. And the next week, you repeat the super simple process…

What we write down is VERY likely to “get done”. And when you write it into a schedule or day planner – you are essentially “making the time”.

Roll that forward each month and magical results will continue to happen.

Other Fitness Planner Approaches to Consider

With the “out in the open” approach being one of my favorites, there are also some other super simple approaches along the same lines, such as;

1 – a simple plain spiral notebook
2 – an exercise and food journal where daily entries are made the day before, or a few days in advance
2 – index cards that can be re-used and posted on a refrigerator with small magnets
3 – old-school ‘flip page’ monthly calendar, you can post on refrigerator or near desk
4 – the simple calendar on most smartphones (if you use your smartphone calendar a lot, this can work, but if not – then I’d be careful with this one).

It is not uncommon for people to use more than 1 approach to fitness planning. For example, the simple whiteboard, plus the free calendar in a smartphone is a good 1-2 punch combo.

For example, I keep a daily journal handy at all times. Not just for planning my fitness sessions – BUT also for journaling my thoughts, observations, ideas, reflections, etc…. As you know, I’m a writer ( I recently learned Bruce Lee also followed the same innate habit of daily writing too, awesome. More on Bruce Lee in a future post – as his ‘ways’ will surely inspire you and enhance your life.)

Joey's Daily Journal and Fitness Planner Notes
Joey’s Daily Journal and Fitness Planner Notes

While that may go beyond what most people are willing to do, I can tell you this. It has enhanced my life in very subtle but very powerful ways. You’ll be very suprised at what is sitting dormant in your mind, when you start to let in stream out of you, through a pen and onto paper.

[ I use this Moleskine medium notebook for daily journaling, not too big, not too small, travels well and they save well on a book shelf for future reference, family reflection/sharing, etc… ]

I’ll talk more about this in future blog posts for sure – and I’ll share my approach and methods for simplified journaling to improve your life.

The primary key here is that you’re not leaving your fitness plan to chance. You’re not just “seeing what happens” tomorrow in the hopes that you might be able to fit a training sessions in, let alone remember to even do it…

When it becomes second nature, sure, it’s hard to forget your fitness training, BUT, for people who are working toward making fitness second nature, but not being strategic about planning it, makes it far more likely you will be derailed from your positive efforts.

Again, there are some people who do perfectly fine without this type of “out in the open” approach to fitness planning – and keep a more private, less obvious method of daily, weekly and monthly fitness planning methodology.

==> The key is to use the approach that works best for you….

==> Let me know what you use for your ‘fitness planner’ strategy.

==> Do you use the super simple whiteboard approach? Something else? Do you not use anything yet?

Beating the Matrix of Negativity Step 1: True Awareness Is Key to Conquer Negativity

Joey Atlas / April 9, 2017

Beating the Matrix of Negativity Step 1: True Awareness Is Key to Conquer Negativity

A hidden matrix of negativity prevents most people from ever being able to get “in shape”, as most people will admit “they wish they could be”…

It prevents people from being healthy, fit and truly happy…

The majority of people being out of shape, depressed, in pain, aging pre-maturely, and flat out UNHEALTHY – is no accident.

It’s a result of collective mindset, societal norms of laziness and commonly accepted, default modern behaviors that steer away from consistent physical activity and healthy eating habits….

That is the foundation of the “The Matrix Negativity”

Even though we are speaking of this in the context of ‘fitness, health, and wellness’ – this Matrix is ever-present and influences ALL aspects of life, but that is a topic for another day…

The silver lining here is that we are all capable of freeing ourselves from “The Matrix Negativity” – and it all starts with step 1, which is “Awareness”:

You can listen to the audio only/podcast version here, if you prefer:
Beating the Matrix of Negativity Step 1: True Awareness Is the First Step In Conquering Negativity In Your Life

And you can get every episode of The Fitness Whisperer podcast (FREE) here: https://www.TheJoeyAtlas.com/iTunes

As this episode is focused on “Awareness”, which is Step 1 – I will be adding a few more episodes on the subject, in addition to adding a few blog posts going even deeper into the various layers of the Matrix of Negativity.

When I speak of the layers – in the most basic sense, I’m referring to the elements of negativity that are subconscious and conscious. For example, conscious can refer to someone premeditating an action against a friend or loved one, to undermine their positive efforts of self-improvement.

And an example of the subconscious type is where someone believes something along the lines that sounds like this; “Oh, I’m not into fitness and working out…”

Those words indicate an internal belief, that “fitness” and “working out” are only for people “who are into it” as a hobby, or a leisure activity… AND that the medical system “is supposed to keep me healthy..”

As a note to myself, and something for you to look for more of in the future from me – I’ll also touch on the self-delusional aspect of people “excusing” themselves from the disciplined lifestyle that is required to achieve and maintain favorable health, energy and quality of life. (It’s easier to be lazy, passive and ‘unconscious’ – but the price is paid many-fold for the ‘lazy existence’.)


That’s a very basic, short-hand summary of the topic.
And for today’s purpose, it should suffice to set the stage for deeper delves into the various aspects of Negativity so that you can identify it, isolate it – and then create your powerful action plan to conquer it – and replace it with your Matrix of Positivity.

As always, I’d love to hear your thoughts, comments or questions below. Whatever is on your mind – I want to hear it… Just use the box below.

And don’t forget to
share this video and page by using the ‘easy’ buttons below… You never know whose life you will change with one simple gesture of positivity.

Joey Atlas / April 5, 2017

Daily Fitness Plan Summary for April 5, 2017, “FIT for LIFE” Mindset

After I posted the first version of this, there was some great feedback asking for more. So, here we go…

Please share it so we can help as many people as possible:

Daily Fitness Plan Summary for April 5, 2017, Joey Atlas “FIT for LIFE” Mindset

As I mentioned in this Fitness Plan Summary video, I’ll be creating the following:

1 – Treadmill Trekking demo video
2 – Some more “Lunch Hour” ideas
3 – A follow-up to the “I love my TV shows” problem someone posted last week

Stay tuned for more…

Any questions, comments, thoughts, love or praise? Just post it in the comment box below and I’ll reply in a bit. You know I love hearing from you.

– Joey Atlas
PS – Don’t forget to share today’s helpful lesson and the free programs on this site, by using these convenient ‘easy’ buttons:

Joey Atlas / April 4, 2017

Dinners for Winners: Egg, Cheddar Cheese, Salad, Avocado, Tortilla Chips

“Dinners for Winners” came to me like a lightening bolt… Let me know what you think of that…

It might be a keeper for these quick dinner videos.

Eating right is one of the BIGGEST (mental) challenges for most people trying to follow the fitness path for the benefits of health, high quality of life, wellness and longevity. This video shows another example of how simple “eating right” can be.

The key “ingredient” in all this is the “MINDSET”…

“It’s one thing to know what to eat. It’s another to actually make the choices to do it consistently, day in and day out.”

WARNING: My “one arm videography” skills were a little off on this one, but the info is still solid.

Neat thing is “Courageous K” will be visiting from Minnesota very soon, so we’ll see how she does, holding the “Atlas Candid Cam”… I know she’ll do far better than me – and that will free up another hand for me… That could be dangerous in the kitchen…

In this video, I was battling the timing of having my daughter and her friend barreling down the stairs for dinner. So I was aiming to shoot it before the distractions – and got it done!

As promised in the video – here is what I ate and drank the rest of the day:

7:10am – My Super-Power Combo-Coffee (I will post the fully updated recipe on here soon)

10am – a handful of baby grape tomatoes, double green tea w/ stevia

11:25am – 1 raw carrot and a small banana

12pm – 1/2 of an Organic Belgium Chocolate Chip Biotrust Protein Bar

2pm – 1 rice-cake, with butter, peanut butter (1.5 tbsp), cinnamon powder, ground flax seed

4:45pm – small orange and the other 1/2 of the Organic Belgium Chocolate Chip Biotrust Protein Bar, and more green tea w/ stevia

7:45pm (see dinner in video above)

8:45pm – 1.5 tablespoons organic dark chocolate chips with 2 tablespoons organic toasted coconut flakes, 1 cup berries, double green tea w/ stevia

Questions, comments, thoughts?? Post below, I’d love to hear from you.

– Joey
PS – here’s my favorite Aztec/Colima Sea Salt I show in the video

Quick Healthy Fitness Dinner Salad and Sardines

Joey Atlas / April 3, 2017

Quick Healthy Fitness Dinner Salad and Sardines

This Quick Healthy Fitness Dinner Salad with a side of Sardines, Avocado and Organic Oat Toast is on the money…

Here’s what the entire day’s fitness food and beverage intake looked like:

7:15am – My Super Power Combo Coffee (I will post the fully updated recipe on here soon)

11am – 2 raw carrots and a handful of baby grape tomatoes, double green tea w/ stevia

12pm – small handful of cashews and a small banana

1pm – 1/2 of an Organic Belgium Chocolate Chip Biotrust Protein Bar , and small orange

4pm – the other 1/2 of the Organic Belgium Chocolate Chip Biotrust Protein Bar, and more green tea w/ stevia

7:45pm (see dinner in video, plus add 1 slice Rudy’s Oat Toast)

8:30pm – 1.5 tablespoons organic dark chocolate chips with 2 tablespoons organic toasted coconut flakes, 1 cup berries, double green tea w/ stevia

Questions, comments, thoughts?? Post below, I’d love to hear from you.

– Joey

Daily Fitness Routine Summary from Joey Atlas April 1 2017

Joey Atlas / April 1, 2017

Daily Fitness Routine Summary from Joey Atlas April 1 2017

Let me know if you would find this helpful:

Daily Fitness requires inspiration, planning and dedication. And mind you – if you don’t “dedicate” yourself to a sensible approach to health and fitness – then you are dedicating yourself to a life of early disease, premature aging and a life lived at far less than 100% capacity…

It’s simply a choice. We all make it. A few make it in favor of a life well lived – and most others make the choice in favor of self neglect, self abuse and slow self destruction…

My mission is to get you to make the more challenging, yet MOST rewarding choice – to follow a path similar to mine…

So, I recorded this daily fitness summary to give you
an overview of how my day is structured in order to maintain the levels of health and fitness I value. This is an example that anyone can follow to create their own daily routine, that can be flexible from day to day and shift when needed.

Just comment below and let me know your thoughts, feedback, questions…

Bottom Line: Would several of these each week be helpful to you in some way?

Would adding more to them be even more helpful?

If so – what would like me to add?

Joey Atlas / March 22, 2017

Podcast Theme Song for The Fitness Whisperer



After getting some emails and Facebook messages asking about
the intro/outro music for The Fitness Whisperer Podcast, I decided to create a full length version you can listen to as many times as you want, whenever you desire…

Just click on the ‘Play’ button (which ended up where it is TOTALLY by chance, lol…) to hear the music and see the slideshow…

And, of course, you can share it with anyone you wish… PLEASE DO.


The only way for me to upload the song to youtube
was to have someone (thank you Claudia from Fiverr) make a “music video file” out of it, with a handful of photos pulled from my digital files…

If you like this let me know in the comment box below, and I may just think about doing about a dozen songs like this for one big “Joey Atlas Fitness Training” playlist…

ENJOY!! …and share.

Your trainer for LIFE,
Joey Atlas

Joey Atlas / March 21, 2017

Behind The Scenes of a SCULPTAFIT Configuration Review

Every 4 Weeks…

Every 4 weeks my SCULPTAFIT Coaching Team at the Studio in Saint Johns & Mandarin, Florida designs a new configuration, as part of our progressive & multidimensional training method.

After Nikki, Kaci, Corinne and MaryAnne map out
the new configuration, MaryAnne schedules a ‘review session’ with me, and she takes me through a demo walk-through/talk-through – where we fine-tune things and add notes for different variations and levels of clients (beginner VS advanced, etc)

Nikki, Director of Smooth Operations, let the camera roll on this ‘review session’ and it came out well, so I thought it would be good to share, and give a small behind the scenes glimpse of how each new monthly configuration sequence is created.

You’ll notice there are 8 SCULPTABOD Fitness Training Units, which are “modified” every 4 weeks, and there are 8 accessory stations, for a total of 16 configuration stations in the sequence.

While not exactly the same as our Ultra-Powerful Recipe in the Studios, you can create a similar “mini” configuration in your home fitness room. Here’s how:

How to Create a Pseudo-Configuration at Home

Let’s focus on a total-body, beginner/intermediate session for this example…

A – set up 8 “stations” wherever you have some space in your home

Example:

1 – Basic push up or push-off
2 – Basic Static Plank
3 – Straight Body bridge (reverse plank) with Heels on Ball or Ottoman
4 – Slow Step Up & Downs on Small steps or first step of staircase
5 – Total-Body Bad Turn, Mid-level
6 – Straight Arm Band Push-downs; staggered stance, focus on lats/back and triceps
7 – Slow/Smooth Squat with Single-side Shoulder Press Combo (use light dumbbell when starting out)
8 – Close-grip push-off on bathroom or kitchen counter-top (or you can even use a stairway for this one)

B – Spend 90 seconds at each station

…performing each exercise SLOWLY and IN CONTROL – it’s NOT how many repetitions you get but the QUALITY of the repetitions you do. NO MOMENTUM, NO FAST MOVEMENTS (this is one of the keys to our LIIT, Low-Intensity Interval Training method of fitness)

C – If it’s a 2-sided movement, do 8 repetitions each side

…and if you have more time during that 90 second interval do a few more reps each side (i.e., 4 and 4, etc..)

D – Take a few seconds rest (or more if needed) as you transition between stations.

…As your fitness levels improve you can shorten the transition intervals.

E – If you get through your configuration easily, consider going through it again

…BUT go about it carefully as this can be deceivingly challenging.

F – Build up your ability/capacity slowly

There is no need to rush your progress. It will come as long as you are committed to your personal fitness and optimal health.

Any questions, comments or thoughts?? Please post below – BUT, first be sure to SHARE today’s video and post with your friends, family and co-workers, so they can benefit too 🙂

Thanks for stopping by,
Joey Atlas

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