LIIT

Joey Atlas / November 8, 2018

LIIT Lower Body Workout Intermediate Level #1 on SCULPTAFIT Home Gym

If you’re already in “The Atlas Zone” then you know I’m AGAINST high-impact, high-risk, hardcore workouts and exercise programs.

And if you’re new here… then here’s my professional, time-tested opinion:

Those types of workout methods are unrealistic for most people and they are simply unnecessary for achieving balanced levels of health, strength and vibrant wellness with a focus on longevity, especially as we approach middle-age and beyond…

Unfortunately there’s a never-ending flow of mass-media “gurus”, social media “experts” and mass-market information pushing the message of “high intensity” “short but fast”, “harder workouts are better”, blah, blah, blah… Everybody sounds the same..

Truth is – none of that nonsense is true for “regular” people like me and you. People with busy lives, who are not interested in “going beast mode”, not looking to “kill it bro” and not in agreement with the silly notion that “real women lift heavy weight”…

Who comes up with those sayings??!! lolz…

Anyway, I’m here to share my truth, garnered from a lifetime (48 years as of the time of writing this post) of education, experience, questioning, introspecting and creating.

That truth is focused on a unique approach to “focused intensity”, low-impact, low risk and HIGH RESULTS exercise programs for “the rest of us”…

Today I share a PERFECT example in the form of one of our very first SCULPTAFIT Home-Gym Personal Training videos:

In this LIIT Lower Body Training Session I take Coach Kimberly through a 7-exercise sequence (see list below). I had planned 8 exercises for this one – but I bloopered when I sent Kimberly for a water break and skipped right over exercise #6, lol…

SIDE NOTE: Coach Kimberly has an inspiring personal success story that we’ll be sharing in an interview with her in one of my next podcasts. (You won’t believe your eyes when you see her “before” photos)

Nonetheless, she was “WORKING” by the time we finished this session, and we get to use the ‘missing move’ in the next Intermediate Lower Body Session (#2) 🙂

Here are the 7 low-impact, synergistic exercises in the order that we went through them:

1 – Slow Step Down

2 – One-Legged Hip Extension with SCULPTAMAT and Platform Step

3 – Double Calf Raises with Straight Knee

4 – Side-Lying Leg Left with Top Leg Out Front

5 – Low Side Step Shuffle with Band

6 – Balancing Touch-Down with AV Handle

7 – Partial Pistol Squat with AV Handles

To give you some context, that LIIT Lower-Body Workout is one of many different types of fitness training sessions that will be produced for the Private Video-On-Demand “SCULPTAFIT Club” Personal Training Portal

I’m sharing a few early example sessions here on the blog to give you a clear idea of how we will be guiding people at home who have their own SCULPTAFIT Home-Gym & Family Fitness System

You can learn about the SCULPTAFIT Home-Gym & Family Fitness System here <==

And you can learn about the Private Video-On-Demand “SCULPTAFIT Club” at Home Personal-Training Portal here <==

In addition to the actual SCULPTAFIT Home-Gym fitness training sessions, other videos will be added every month, including “Quickly-FIT” Cooking videos, Hotel-Workout Videos, Playground Fitness Training Videos and LOTS more….

Any questions, comments or thoughts – just post below – you know I love hearing from you.

Joey Atlas / November 2, 2018

Basic Total-Body Workout and Upper-Body Workout for Beginners & Baby Boomers

While these Basic Total-Body Workout and Upper-Body Workouts (BELOW – scroll down for the 2 videos) are great for Beginners & Baby Boomers, the truth is – they are also ideal for youth fitness programming, post-surgery and post-rehab transitional fitness programs…

These are the “first generation” of Personal Training videos that are going into the “SCULPTAFIT Club” Home-Gym & Family Fitness Membership Portal.

SCULPTAFIT Club Home-Gym & Fitness System Video-On-Demand Portal

While most of the Personal Training Videos, “Quick-Fit” Cooking Videos and Special Bonus videos won’t be public – I’m sharing a few here as an early preview for anyone who is interested in the SCULPTAFIT Home-Gym & Fitness System AND to ask “Founder Buyers” for your direct personal feedback in the ‘Comment’ box down below.

Basic Upper Body Workout #1 for Beginners: Bodyweight & Bands for Upper Body Toning & Strength

Basic Bodyweight and Bands Total Body Foundational Fitness Session 1

A few important notes:

1 – All Founder Buyers can join the “SCULPTAFIT Club” Home-Gym & Family Fitness Membership Site by using the Special Discount Code: FAMILY

Please keep in mind – While the site is live and ready for you to ‘enter’ – there are 4 videos in there as of today. But next week (and every few weeks after) we’ll be adding more and more videos for you.

So, you can get your access today or you can wait until next week when we have a few more videos in there for you to start getting familiar with and learning how to navigate the private site (it is VERRRRRY Cool & User-Friendly!)

2 – If you are new here and want to have your own SCULPTAFIT Home-Gym System you can place a “Special Discount Pre-Holiday Pre-Order” right here ($2,000.00 OFF when you use discount code HOLIDAY at the last step of checkout)

As always – any questions, comments or thoughts, especially your candid feedback on the Personal Training Videos above – just post below.

You know I love hearing from you…

Joey Atlas / November 22, 2017

30-Minute LIIT Chest and Back Workout In Sweet Home Gym

This is last night’s 30-Minute LIIT Chest and Back Workout In the Sweet Home Gym

You’ll see a few key elements of my methods:

1 – Bodyweight exercises
2 – Band Exercises
3 – A Medicine Ball Exercise at the end
4 – No Dumbbells in this session

==>> Side Note: Watch me get the mosquito at the 20 second mark**

5 – Slow, Controlled movements
6 – Pausing for the isometric part of certain exercises
7 – Minimal rest between sets
8 – Nothing forced or with ill form
9 – No screaming, yelling or ‘tough-guy’ grunting

As you watch me go through the session you’ll notice my signature AV movements when and where I can implement them.

The variety in all the dips, pull-ups, chin-ups, push-ups, push-offs, band push-downs, band flies and pullovers make for a multi-dimensional, deep muscle-fiber stimulating workout.

Everything together makes for a short but incredibly effective training session – all right at HOME.

Any questions, comments or thoughts? Just post below, and I’ll reply here asap!

And please do share this with ANYONE you know who needs a good example to follow. They’ll appreciate it and so will I 🙂

Joey Atlas / April 19, 2017

Daily Fitness Routine Summary April 19, 2017 “FIT for LIFE”

More fitness inspiration and fuel for motivation for you…

Let me know if this helps…

In this segment of “Whiteboard Walk-through” I give you today’s simple fitness highlights, variations you can consider yourself, and ways to get things going in the right direction, ASAP.

I also touch on the following:

1 – JoJo Jr Turns 21 Today
2 – My Annual Physical Exam Results and How I’m Using Them Each Year
3 – ‘Courageous K’ Will Be Here from Minnesota in 2 Weeks
4 – You Might Be Out of Shape Because Your Mind Disconnected from Your Body
5 – Sally O’Malley

And speaking of Sally O’Malley, here’s a little treat for you to enjoy after my short lesson above:

You have to admit – that is a little funny… Fired Up at 50!

Back to the fitness info…

The Daily Commitment to Proper Fitness requires fuel for motivation, inspiration, pre-planning and continuous dedication. And mind you – if you don’t “dedicate” yourself to a sensible approach to health and fitness – then you are sadly dedicating yourself to a painful life of higher risk of medical problems, early disease, premature aging, loss of valuable “mojo”, and a life lived at far less than 100% capacity…

Not a wise way to live the gift of life…

No matter which way you try to excuse yourself, 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… In essence, “slow suicide”.

My primary mission, the reason why I’m “here” is to get you to make the more challenging, yet MOST rewarding choice – to follow a path similar to mine…

YOUR version of the wise path…

So, I recorded yet another daily fitness summary to give you an overview of how some of my days are structured in order to maintain the levels of health and fitness I value.

This is a simple example that anyone can follow, no matter your age or your fitness level, to create your own daily habit system, 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 more 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 / April 16, 2017

Behind the Scenes at SCULPTAFIT Configuration 13 Pre Walk Through

The Team is getting an early jump on setting up and perfecting Sequence Configuration #13 at the SCULPTAFIT Studio in Saint Johns & Mandarin, Florida

Here’s a “fly on the wall” video with my almighty Director of Smooth Operations, Nikki D, wielding the Atlas Candid Cam, while MasterCoach MaryAnne shows me what the team has designed for the next 4-Week L.I.I.T. Fitness phase for our amazing ladies…

Now, while this may look “too easy” as MCM talks me through it… Just imagine the full 16 station sequence being followed one after the other… Gentle, yes – but “too easy”, no.

It’s “just right”, as our ladies would say…

The sweetest thing is that no matter the configuration, the coaching team has all these subtle variations and modifications that make each station suitable for all different types of women (this is one of the MAGIC elements of SCULPTAFIT… and there are a few more of course 🙂

There are at least 5 or 6 of these unique, gentle, highly effective moves you can do at home (provided you have Doctor’s clearance for proper exercise)…

If you like what we are openly sharing and showing in the video, please do share it with anyone else you know who can benefit from learning about a gentle, HIGHLY effective way of proper fitness training for “real people”, people like YOU…

SIDE NOTE – notice the kind of shape I’m in. Not too bad for 47yo right? Well, I follow the SAME method you are seeing in this video, the only difference is I do my training at home (I have 2 of the SCULPTABOD training units at home)…

My main point is, I’m in pretty respectable shape, I have minimal aches and pains, my energy and ‘mojo’ is through the roof, and my health profile is one to be envied – and I DO NOTHING that is popular, mainstream and being touted as “the best way be ripped, jacked, super-fit, BLAH, BLAH, BLAH…”

Bottom line is this: When you know what you’re doing, when you TRULY understand the human body and mind, you can get incredibly fit and healthy in a way that is enjoyable, effective and doable FOR LIFE.

No need to swing kettlebells around…

No need to flip oversized tires…

No need to try doing Olympic lifts when you’re not built to be an Olympic lifter (more on this in a future post boys and girls…)

No need to spend 90 minutes on the weights and stack-machines doing endless reps and sets that leave you aching, tired and beat up…

While one might be able to get away with that kind of stuff in the younger years – it all catches up to you, and the need to change is inevitable. So why not start on the right path in the first place?

You like where I’m coming from? Do you know someone else who can use the positive enlightenment and inspiration? Then use these ‘easy’ buttons to share this page and video with them. They’ll LOVE you for the gesture 🙂

And if you’re brand new here in ‘AtlasVille’ – be sure to become a FREE member of the “FIT for LIFE” program here

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

Joey Atlas / March 21, 2017

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…

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

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

Joey Atlas / March 15, 2017

Low-Intensity Interval Training Delivers Jaw-Dropping Results

Low-Intensity Interval Training (aka ‘LIIT’) Is How We Do It

LIIT is relatively new, and hardly known by most proponents & people familiar with LIIT’s hardcore opposite relative, known as HIIT (High-Intensity Interval Training)

Many people refer to me as the pioneer of LIIT, and while I don’t know of that is actually true or not – I do know this… I hardly hear or see anyone talking about LIIT. And the rare times I do, it’s always focused on the “cardiovascular” aspect of fitness training, which is a far cry from where I stand with all this…

LIIT Midsection Mastery on SCULPTABOD Genius Home Gym

Before we go any further, just for fun, go here and see where you end up: www.LowIntensityIntervalTraining.com

Don’t worry, you’ll end up right back in this page, because I own the domain 🙂 Yes, I thought so highly of my LIIT methods and how this gentle style of fitness training is going to eventually eclipse HIIT, I decided to buy the domain name for it… But that’s just the tip of the iceberg…

I’ll talk more about my origins of LIIT in a future article, because the story of how it came to be is pretty powerful. It all started when I was about 22 years old, and it quietly evolved from there. More to come on this at a later date, I promise.

For now, I really just want to give you ‘the essence’ of LIIT, and share what differentiates it from the norm…

It’s pretty obvious nobody else thought “it would really be something”. But IT IS something, and today I’m going to show you why.

So, let’s get into some of the details…

Low-Intensity Interval Training (LIIT) is the combination of the following key elements of effective exercise for life-enhancing fitness:

1 – Slow-tempo movements, where momentum is dramatically reduced/minimized.

2 – Pause-holds at certain parts of most exercises.

Pause-holds require you to be more ‘present’, conscious and ‘in tune’ with your body through the entire ROM (range of motion) for each repetition of an exercise. They also trigger several other benefits.

3 – Proper body-positioning and finer details of form through the entire ROM.

4 – Less emphasis on resistance, pain and burn – with more emphasis on feel, control and stimulation.

5 – Any given session may consist of intervals of resistance/strength training movements and bodyweight cardio-movements, separated by short transition intervals.

The focus in the active interval segment is NOT to go as fast as one can or as intensely as one can, but rather to be as controlled, momentum-free and intent on executing each repetition with high-focus, high-quality form.

6 – Synergy of combined exercises/movements to create desired stimulatory responses.

These responses are neurological re-activation, muscle activation, neuromuscular regeneration, cardiovascular stimulation, vestibular (balance) adaptation, proprioceptive enhancement (spatial body awareness)

7 – Asymmetrical Variance, which emphasizes natural body movements (limbs moving in opposition, bilateral, unilateral, staggered stance, varied gripping points, etc…)

Coach Corinne Demonstrates the Slow Step Toner In a LIIT Demo Session — Coach Corinne Demonstrates the Slow-Step Toner In a LIIT Demo Session

As you may have noticed, I make no mention of LIIT being cardiovascular exercise based. And the reason is, because it is not.

While there are plenty of cardiovascular benefits that come from LIIT, the way we define it here is not as the antithesis of HIIT styled workouts, where the majority of the emphasis is on high-intensity cardiovascular exercise, combined with fast-paced resistance-training exercises.

In addition to “in session” time periods, we also consider whole sessions as ‘intervals’ in our LIIT fitness programming. More about that will be covered in the future.

And there’s no distinct timed variation of ‘intensity’ in specific intervals (work VS active rest, etc..) in our LIIT methodology… Our intervals are defined by time in activity or movement, including transitions between sets and/or stations.

As I write this, I’m realizing at least one podcast episode will be covering LIIT for sure, so stay tuned for that. For now, let’s get into the benefits of Low-Intensity Interval Training and then wrap this article UP!

Joey Working With Dr Kris S., US Navy Physician

The Profound Benefits of LIIT

One of the BIGGEST and most important benefits of LIIT is that it can be done consistently as a lifestyle, with no need to EVER stop.

This breeds ‘compound results’ as the cumulative effects of training are always progressing, and not having to stop due to injury, aversion to discomfort, unrealistic physical demands or time constraints, naturally makes it enjoyable and conducive to becoming part of a healthy, vibrant way of living.

Since LIIT can be done “for life”, we get to enjoy the favorable health profiles, amazing grades in our annual medical exams, true anti-aging results and the prevention of many life-threatening diseases.

Preventing heart disease, type-2 diabetes and osteoporosis, JUST TO NAME A FEW, are some of the “invisible” benefits of LIIT styled exercise programs. And even though these types of hidden improvements are not directly visible in the mirror, or on the scale – just knowing you’re putting the grim reaper in his place is quite empowering.

The Jaw-Dropping Results of LIIT

There are 2 layers of jaw-dropping results…

Layer 1 – The Self

Feeling and seeing changes inside and outside yourself are the ultimate proof of LIIT’s power and effectiveness.

But even more than that – when you realize that you are now in control of your personal fitness and health, the benefits of LIIT take on a whole new meaning.

LIIT empowers YOU and you gain stronger self-esteem, higher self-confidence and positive self-image. Yes, you see the changes on the outside, but feeling the changes from the inside, both physically and mentally, multiplies the effect many times over.

Layer 2 – Everyone Else

When your attitude improves, when your personality becomes more vibrant, when your spirit is in ‘full effect’ the people around you can’t help but notice it…

And when you add the physical changes and enhancements to that – well…. the results are obvious and everyone wants to know; “What Are You Doing?”

And your answer is simple… “I follow a LIIT based fitness method…”

Fuel The Movement

If you found this article helpful, interesting or beneficial, please do fuel ‘the movement’ by sharing it via the convenient buttons below. You never know who you might help with just a simple share…

Thanks for being here,
Joey Atlas
PS – after you share the article with anyone you know who can use the insight, please do post your questions, comments or thoughts below. You know I love hearing from you.