Joey Atlas

Simplified Fitness, Nutrition and Mindset for an Optimal Life

Joey Atlas

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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

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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?

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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

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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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Another Behind The Scenes SCULPTAFIT Configuration 13 Walk Through

If you already saw the video for SCULPTAFIT Configuration #12 Walk-Through several weeks ago, then this one will make even more sense…

If not, you’ll still get a LOT out of this “behind the scenes” video and the “fitness action tips” below it.

As Mentioned In the Previous Walk-Through Video, Every 4 Weeks…

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

After MaryAnne, Nikki, Kaci, Corinne plan 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, handled the candid cam on this ‘review session’ and it really shows the essence of what where all about and “how” our approach differs from the mainstream fitness offerings on the market…

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 complete 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, or maybe even your workplace/office ( there are health AND tax benefits of a corporate wellness program).

How to Create a Pseudo-Configuration for Proper Fitness Training at Home or the Office

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 or workplace

Example:

1 – Basic push up or push-off (advance to single leg for progression)
2 – Basic Static Plank (or for gentle dynamic reps)
3 – Straight Body bridge (reverse plank) with Heels on Ball or Ottoman (go to single leg for progressive next step)
4 – Slow Step Up & Downs on Small steps or first step of staircase
5 – Total-Body Bad Turn, Low to High with pause at furthest reach
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) Go to single leg version for progress.

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.

“If you neglect your fitness – your fitness will neglect you.” – Joey Atlas

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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The Mind-Shift Wake-Up Call

The Mind-Shift Wake-Up Call
[Click the white triangle ‘play’ button to listen]

The Mind-Shift Wake-Up Call Summary Notes

3 General Groups of People Who Benefit from Understanding the “Mind-Shift Wake-Up Call”

A – Sedentary People
B – On and Off Exercise and Diet People
C – Fully Committed, Health-Valuing People and/or Fitness Pros

5 Steps to Make the Mind-Shift

1 – Awareness

a – Awareness of the need and responsibility to “take care of yourself”.

b – Awareness of the people around you who haven’t come to this realization yet.
This part ‘b’, secondary level of awareness is a precursor to what I refer to as ‘The Matrix’… which I will cover more extensively in the near future. Many people have their personal breakthroughs when they are show ‘the matrix’ … so stay tuned for that.

2 – Self Honesty and Wisdom

Be honest with yourself; What values do you have on your life?

You know you’re supposed to be eating a healthy foods. Are you doing that?

Are you sedentary? Or are you active?

Answer those and any other questions along those lines – WITH honesty. And then ponder your answers with some simple wisdom. You have it, trust me. Journal some simple notes and thoughts.

This ‘conversation’ with yourself will lead you to good places. It has for me 🙂

3 – Your Gift of Life, The Miracle You Are

There was a 1 in 400 TRILLION chance that you’d be born. 1 in 400 TRILLION…

Some of that – and a bit more is covered in this TEDx Talk by Mel Robbins:

 
And on top of those unimaginable odds – the creation called YOU, is the grandest miracle we will ever know.

If you could see and understand what the human body and mind consist of, and how all the systems work together as one… And how the body heals itself, and how we possess intuitive powers that we are only just beginning to understand… you would NEVER take yourself for granted, EVER.

Regardless of where you’re at in life right now, or how you might be feeling about yourself – you have SO MUCH to be thankful for, so much to celebrate, so much potential waiting to be discovered, unleashed and multiplied…

It is why you’re on this earth. It is why you exist. You are meant to ‘be’.

But it’s up to you to be your best daily. And it requires no more work than ignoring this choice. The paradox in all this is held in this simple fact:

Difficult (mindful/engaged/truthful) choices give you an easier, “in control” life… Easy (lazy/mindless) choices give you a difficult, out of control, chaotic life…”

Make the most of your gift of life. Take care of it and it will take care of ‘you’.

4 – WHY?

What are your reasons to live? What is the quality of life you desire? What things do you want to be capable of doing? What do you want to be capable of in 10 years, 20 years, even 50 years???

The habits you develop NOW, and implement as a lifestyle, have a DIRECT impact on the future YOU. You choose how you want your future to play out.

The way you want your life to be tomorrow, and 50 years from now, are the reasons WHY you do the right things for yourself today.

5 – Your Atlas Action Coaching Assignment

This is a CONTINUOUS PROCESS…. It becomes a state of mind… constant improvement of your natural mindset…

Just like unhealthy habits and destructive living are a state of mind and “way of living” – so is the journey of life-long health optimization, high quality of life and maximized longevity…”

[Atlas Action Coaching Assignment]

Create Your Mind-Shift Wake-Up Call Summary Card

    – Get an “old school” index card
    – Write your “Awareness Statement”
    – Write your “Honesty & Wisdom Statement”
    – Fully acknowledge the gift of life and the “Miracle” you are
    – Write at least one reason “Why” you want to be at your best
    – Take a photo of the card on your device so you “Always have it with you”

STEP 6: Did you find this post helpful? Do you know anyone else who will benefit from reading it and taking the Atlas Action Steps?

Then PLEASE DO use the ‘share’ buttons below to share it with any friends, family members or co-workers who can use the right kind of info at this point in their life…

You never know whose life you will change for the better, with just one simple gesture.

Thank you for being here!
BIG LOVE,
Joey

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The Mind-Shift Wake-Up Call: Atlas Candid Video Version

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Friday Night Fitness Food Fix: Sautéed Broccoli, Tuna, Chips and Salsa

In this edition of “The Atlas Candid Video Zone”, I share a recent Friday Night Fitness Food Fix video that I recorded a few weeks ago.

Often, I take for granted all “the little things” I do that are ‘secrets’ to most people who are still trying to create, or develop, a sustainable, realistic, repeatable and effective lifestyle of daily fitness and health habits…

So these ‘candid videos’ are an easy and true-to-life way for me to share the ‘secrets’ of how I do it – with YOU.

Here’s what was for dinner:
– Sautéed Frozen Organic Broccoli – HUGE bag from Costco (in this recipe, I use Ava-Jane’s Avocado Oil to sautee the broccoli)
– STEP 2 for broccoli: I season with black pepper, this Sea Salt and 21 Organic herb/spice blend from Costco

– Tuna – in BPA-free can from Whole Foods (if I’m not too hungry I sometimes just eat half a can of tuna)

– Multi-grain Chips

– Organic Salsa

Organic Dessert: Toasted Coconut Flakes Dark Chocolate Chips
Organic Dessert: Toasted Coconut Flakes and Dark Chocolate Chips

For Dessert: (while this is not in the video; I will feature in a future edition)
– 1.5 TBSP Dark Chocolate Chips (Organic – from Walmart, believe it or not)
– 1 TBSP Organic Toasted Shredded Coconut (from Walmart)

Just drop those 2 ingredients into a small cup and eat with a teaspoon. Eat it slowly, take time to taste it, enjoy and be satisfied, with NO GUILT.. because that simple combo only comes to about 180 calories.

Any questions, comments, thoughts?? Please post in the box below… Especially if you’d like to see more of these.. Or if you have any special requests that you’d like to see in a future ‘candid video’.

And, please do share this using these “easy” buttons 🙂