Low-Intensity Interval Training

Joey Atlas / May 13, 2017

Cellulite Success Story Karie Lynn Visits Naked Beauty Author Joey Atlas

To put this post into stronger and more meaningful context, so you can get the most out of it, be sure to listen to The Fitness Whisperer Podcast Episode #8 here: Natural Cellulite Treatment Success, Fitness Simplified and a Mind-Shift Experience

Or you can listen to it right here by click play in this mini-player embed:

“I had an idea of Karie’s abilities, fitness level, and goals before she arrived so we were able to hit the ground running and actually did our first session in the late afternoon of the day she arrived…”

Here’s how our full training schedule panned out during the 5.5 day “Atlas 1-on-1 Personal Fitness Experience”:

1 – Karie Arrived Here in Jacksonville, FL from Minnesota Thursday Afternoon: We did a full Lower-Body Training Session; (see Assisted Pistol Squat Photo below) We also did a manual stretching/flexibility session.

2 – Friday: At 9:15am I dropped Karie off at the SCULPTAFIT Studio in Saint Johns, FL so she could try her first class and see what the “experience” is like as a participant. (She was quite surprised, as you may have heard in the TFW podcast Episode #8)

Later that same day (Friday Afternoon, before dinner, we did a Bodyweight Chest and Back Training Session on the SCULPTABOD Unit in the home gym room at the house.

3 – Saturday: Abs and Core on the SCULPTABOD Unit, 10 minute stretching/flexibility session; and a 15 Mile ‘Casual’ Bike Ride.

4 – Sunday: 20 mile Beach Bike Ride (Atlantic Beach & Neptune Beach, FL) (No resistance training this day).

5 – Monday: Another 9:15am SCULPTAFIT Studio Session for Karie. Later in the afternoon, we did a Shoulder Focused Workout at the house (see Rear Deltoid and Bodyweight Shoulder Press photos below)

6 – Tuesday: at 10 am we recorded The Fitness Whisperer Podcast Episode #8
..and then left for the airport around noon to get Karie there on time for her flight back to Minnesota.

Here are a few still shot from the Atlas Home Gym Studio Training Sessions we did at the house:

Karie Lynn Doing Freestyle Rear Deltoid Upper Back Dumbbell Raise

Karie Lynn Partial Bodyweight Shoulder Press on SCULPTABOD Unit — Karie Lynn Doing Partial Bodyweight Shoulder Press on SCULPTABOD Unit

Karie Lynn Doing Assisted Pistol Squat on SCULPTABOD Unit

A few other keys highlights and discoveries that were made and noted during Karie’s Fitness Visit

1 – She was extremely surprised at The Simple, but Super-Helpful, Healthy Cooking “lessons” that occurred in the kitchen. Karie was able to witness my some of my regular recipe combos, cooking shortcuts, and fitness food prep tactics that make living healthy so easy and enjoyable. (these kitchen/food lessons may become part of the “Atlas/SCULPTAFIT Optimum Wellness Retreat” later this year, or early in 2018)

2 – I rely VERY heavily on my Electric Tea Kettle (<= that is a very good one ) to boil water quickly and safely, several times a day for my teas, and some foods. Karie realized this one tactic alone will save her 20-30 minutes per day (maybe more), EVERY DAY. That adds up... to A LOT of time she gets back for herself. 3 – Mindset and how I “think about” how I go through my days. She made note of the proactive mental ‘filtering’ and planning that went into making my days smoother, more predictable, and more prepared for any challenges that may arise (which happens in life). The things we talked about on this topic may also become part of the “Atlas/SCULPTAFIT Optimum Wellness Retreat” later this year, or early in 2018)

4 – This is something that actually hit me “after the fact”. We did several “mini food shops” during Karie’s visit and I realized how much we took for granted, in that – so many people are overwhelmingly confused when they go into a supermarket, or any other place they go for food shopping.

We just breezed through the markets snatching up all the good things we needed for our health/fitness lifestyles and goals – while so many other people where filling their carts with life-killing, health-crippling “foods” and drinks…

It’s important to note: Some people are oblivious to understanding the difference between “good” foods and “bad” foods… While others “know” the difference, but choose to ignore what they know and still eat & drink themselves into poor health, illness and premature aging.

So the idea of making food-shopping and “Supermarket Savvy” and part of the “Atlas/SCULPTAFIT Optimum Wellness Retreat” later this year, or early in 2018 is one that I know will be a very important one.

Alrighty, that’s it for this one…

Any questions, comments or thoughts? Please post below, you know I love hearing from you.

And pick one person you know who can benefit from all that I share in this post, and use the ‘easy’ buttons below to share this with that person. And if you know a lot of people who can use the help – then please do share this with all of them. They’ll appreciate you for it 🙂

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.