Joey Atlas

The Core & Kegel Contraction Combo Anti-Aging Exercise

3 Best Anti-Aging Exercises Every Woman Should Know

Published by on August 22, 2016 | Leave a response

As you read this helpful article, keep in mind – it doesn’t matter if you’re in your 30’s, 40’s, 50’s or 60’s (or even your 70’s!). Because…

It’s NEVER too early, and it’s NEVER too late, to make proper exercise a natural part of your lifestyle. Especially if you want to slow/reverse the aging process and shed the excess fat that has been accumulating on your body.

As all of our female clients here in the Studio will agree, there are actually A LOT MORE “best anti-aging exercises” than the 3 we are highlighting today.

But to get you started, or “back onto”, the right path to proper fitness, wellness and longevity – we’ll focus on these 3 unique and safe, Anti-Aging Exercises for now…

A quick side note about “Anti-Aging”… When you reduce/remove excess fat and flab from the female body, while increasing natural fitness that also involves the mind – you get a cascade effect that not only slows down the aging process, but also reverses a lot of premature aging that the average woman has suffered through. Certainly a truth for women in their 40’s and 50’s, but even better; this holds true even for women in their 60’s and 70’s.

These exercise photos have been taken out of our recent “Female Fat-Loss & Fitness Studio Configuration #4”, featuring me (“The Bodfather”) and certified SCULPTAFIT Coach Kaci, “The Sage”…

Staggered-Stance Safety-Band Push-down Anti-Aging Exercise

Staggered-Stance Safety-Band Push-down Anti-Aging Exercise

1 – Staggered-Stance Safety-Band Push-down

Three things that decrease with each passing year in the women who is inactive, or exercising improperly are; muscle-tone, healthy posture and strength of balance.

As muscle tone decreases, everything sags, drops and looks flabby. When posture goes bad, neck and back issues become more prevalent and there is higher risk of injury. And when balance decreases, risk of falls increases and lack of mobility begins to limit lifestyle…

The Staggered-Stance Safety-Band Push-down addresses these 3 problems in a safe, compound movement that any woman can do – and progressively improve at, as physical ability increases (at the SCULPTAFIT Studio we call this “Aging in Reverse”).

The Core & Kegel Contraction Combo Anti-Aging Exercise

The Core & Kegel Contraction Combo Anti-Aging Exercise

2 – The Core & Kegel Contraction Combo

In middle-age and beyond many women begin to lose control of the pelvic floor and this results in various issues ranging from incontinence to decreased sexual function, and several others in between.

The pelvic floor is made of many muscles, and like all muscles, if they are not used & stimulated safely and properly they become atrophied and lose their functional abilities. For many women, the decline of pelvic health is often linked to postpartum changes in muscle, tendon and connective tissue structure and integrity. And for others it’s simply a result of sedentary aging.

The good news is, these ill effects can be reversed.

The Core & Kegel Contraction Combo safely activates, stimulates and rejuvenates the pelvic region. This renews and strengthens a woman’s biological control and functional performance of the area often referred to as “the center of the universe”.

The Trouble-Zone Slim & Tone Anti-Aging Exercise

The Trouble-Zone Slim & Tone Anti-Aging Exercise

3 – The Trouble-Zone Slim & Tone

Legs, buns, hips and thighs. Almost every woman wants improvements in those areas and the Trouble-Zone Slim & Tone does just that.

There are 90 muscles in the female lower body, and as women age those muscle become mushy, weak and deflated. They sag and lose their shape. As women become less active in middle-age the issues become even more visible.

Doing the wrong types of exercise won’t help (and sometimes make things worse).

The critical key is to properly re-activate those 90 muscles, to burn away excess flab and lift, tone, tighten & shape the glutes, thighs and legs.

Not only does the lower body regain an aesthetically pleasing look, BUT, there is also better strength, stamina, balance and functional stability that makes daily living awesome and combats the aging process like magic.

Above you see what these gentle and safe exercise do individually. But there’s even more anti-aging ‘magic’ when these moves are combined.

The synergy of the 3 moves combined results in the following:

1 – Deep Core Activation: strengthens lower-back, tightens belly & midriff
2 – Pelvic Floor Re-activation: reverses incontinence, decreases lower back & hip pain, improves sexual performance
3 – Postural Muscle Stimulation: prevents forward roll of shoulders, strengthens paravertebrals, prevents spine from ‘forward hunch’
4 – Neuromuscular Regeneration: increases neural pathways to muscles and enhances nerve to muscle communication
5 – Balance/Vestibular Re-conditioning: helps prevent falls and injuries that result from falls
6 – Cardiovascular Conditioning: improves stamina and heart & lung capacity, decreases risk of heart disease
7 – Body-Mind Re-connection: enhances well-being and body-image, decreases stress
8 – Functional Strength Improvements: makes all activities of living easier and gives ability to ” do more”
9 – Body-Fat Reduction & Muscle-Tone Enhancement: improves aesthetic appearance and confidence, as well as overall health and longevity…

When your doctor says: “You really need to start exercising…” …it’s for all the reasons above, and then some.

As you can see, the benefits are profound. And we take that to the “N-th” degree, in a very gentle and well-planned way, here in the SCULPTAFIT Studio via our 16 Station Circuit Configuration…

The 16 station Studio Configuration (which we we strategically modify every 4 weeks), not only induces variety into our female clients’ programs, but by design, the synergistic effect they produce on the body and mind is one that triggers positive changes with each passing week, while minimizing any risk of injury – in a unique way that is enjoyable and realistic for women in their 40’s, 50’s and 60’s…

The physiological enhancements of “anti-aging” listed above – then give way to the following “next level” benefits:

A – Higher Self-esteem and Self-confidence
B – Better Moods and Mindset
C – Positive Outlook on Life
D – No Longer Worried About Health
E – Enhanced Body-Image and Self-worth
F – Looks Forward to Social Gatherings
G – Family Appreciates the Improved & Healthier Version of Her
H – Performance in ALL Activities of Living Is Stronger

To summarize, proper exercises aimed at “Anti-Aging” are NOT supposed to hurt, feel uncomfortable or put a woman at risk of injury…

But rather, they should feel natural, enjoyable and be something a woman can do for decades to come – so she can continue to put the brakes on Father Time’s regularly scheduled plan of aging. And he can go “rapidly age” someone else, because YOU now have your own plans 🙂

Since you’ve read this far, there’s a VERY good chance you’re ready to start taking care of yourself the way you know you should be…

So, these are your 2 best options:

Best Option 1– If you want to take a FREE baby-step first, then email Nikki here ASAP and ask if there are “any more Free SCULPTAFIT Sample Session Packages left?” (Please INCLUDE your best phone number, as those who do get priority contact and access to any Sample Session Package that might be available here in the Studio.)

Best Option 2– Or, if you’ve seen and heard everything you need in the article above, and you’re ready “get on yourself on the right track once and for all”, then Send Nikki a note here, to see if we have any Private-Client Spots open.

Option 3 – If you just want to get started at home for now, then consider our Complimentary 7-Day “Slim & Tone at Home” Program Here. (No Charge 🙂

Melanie

Nikki_Caricature

AND please do share this helpful article with all your friends. Just post the link on facebook, or share via email. They’ll LOVE you for it! 🙂

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"Letting Yourself Go" Is Choice (But it Can Be REVERSED)

How Mature Women Get Youthfully Fit & Incredibly Healthy

Published by on July 26, 2016 | Leave a response

Proper fitness is a woman’s critical connection to her best self…

It is one of the essential ways for her to protect, honor and optimize her body and mind for living with strength every day, and for years to come.

The actions of fitness (properly structured exercise) should provide a place where her body and mind can work together in a pleasant and enjoyable way. If the venue or method is not enjoyable, then there is an inherent obstacle that will take her off her desired path of wellness, longevity and optimal health.

A fitness program that hurts, feels isolating, and is just not enjoyable is most likely going to end by putting the woman back at the starting point again, still searching for “the right thing to do”.

unhealthy and out of shape by choice

“Letting Yourself Go” Is a Choice, But it Can Be REVERSED

But, it doesn’t have to end that way. Let me show you…

First we’ll list the common struggles of the average, middle-aged woman. Because it is these ongoing issues that falsely make a woman feel “older” than she actually is, and they are what falsely mask her youthful characteristics and drain her true zest for living life the way she “really” wants to.

Typical Complaints of Mature Women

1 – Gaining more weight every year (clothes getting tighter, etc)

[ SIDE NOTE: While some women actually never gain excess weight, they still do “get out of shape” and unhealthy. Their muscles start to deflate and sag, their skin gets loose, they feel weak, depressed and without their mojo, etc.. Some describe it as being “skinny fat”. But the majority of women in middle-age do struggle with the gradual increase of more and more body-fat. Not only is it asking for an early death but it makes every day an uphill battle physically, mentally and emotionally. ]

2 – Feeling very sluggish and low on energy

3 – Aches and pains that never seem to go away

4 – Decreasing ability to move with ease

5 – Brain fog and slower mind function

6 – Depressed, moody, less desire to be social

7 – Need for more medications to treat various conditions

8 – Fearful of what her future looks like…

The list is longer but the message is clear…

But what about the woman who DOES try some of the traditional fitness offerings out there, and then experiences injury, ongoing discomfort, more weight gain and bulkiness, or just flat out lack of desired results to warrant the stressful & unrealistic efforts?

The answer is simple: When we do the ‘wrong thing’, we will not get the desired results and outcome. In fact, we often get the opposite, with things getting worse. This is a VERY common story among many women who’ve made sincere attempts to get herself back.

Which takes us into the critical info of this article:

What Is a Woman to Do, In Order to Regain Her Health, Wellness and Youthful Energy for Life?

First let’s highlight some of the fitness offerings a woman must avoid:

The “Mature” Woman SHOULD NOT Do The Following Workouts

1 – Gym-style, weight-lifting and traditional machines (weight stack, cable/pulley, etc..)

2 – HIITcamps (aka fitness boot camps)

3 – Crossfit

4 – Tabata

5 – Or any other high-impact, fast-paced, high risk, highly strenuous type of fitness program…

Those ARE NOT for you. That kind of wear and tear on the body (and mind) is totally unnecessary, because there are other ways to reactivate, reawaken and reignite the body’s dormant potential and capabilities…

The correct approach to proper fitness for middle-aged women should:

A – Burn away the excess body-fat:
BENEFITS = disease/health risk decreases dramatically; can fit into smaller clothes, comfortable in “cuter” outfits, etc…

B – Rebuild lost muscle-tone:
BENEFITS = body regains shape, firmness and perkiness; feel better being naked, better body image, improved strength and stamina

C – Improve balance and agility:
BENEFITS = ability to participate in fun activities, decreased risk of injuries

D – Rejuvenate her dormant ‘mojo’:
BENEFITS = increases natural appeal & attractiveness, more ‘youthful’ zest and enhanced intimacy

E – Increase self-confidence:
BENEFITS = greater enjoyment of life, desire to do things you feared in the past

F – Renew a sense of ‘life control’:
BENEFITS = less stress and drama in your life, more time to spend where you want and how you want

G – Enhance moods and happiness:
BENEFITS = greater emotional stability, friends and loved ones want to be around you more and they are also positively affected as well

H – Reignite her joy for life:
BENEFITS = less worrying about everything, finding joy in little things as well as bigger things

I – Reawaken the woman her family needs, and wants, the most:
BENEFITS = you feel valued, special and loved and you live with a level of vitality and positivity that enhances the lives and spirits of those closest to you

In essence, the right method can put a woman back in touch with herself, her “true” self. It can reconnect her mind with her body and make them work as one again and in effect, reawaken her true spirit – the real her.

And it can do so without the agony, the pain, the discomfort and the dread that comes with anything we hate doing. All it takes is a properly matched fitness program that addresses her most pressing needs…

Here are the critical components to a Female Focused Fitness Program for “Mature” Ladies:

1 – Low-Impact: So, instead of a HIIT exercise program, she wants to follow a LIIT based method (LIIT stands for Low-Intensity Interval-Training)

2 – Controlled, slower movements, instead of high-paced, high-risk movements

3 – Whole-body approach with emphasis on female problem-areas and trouble-zones

4 – Time efficient so it can be a realistic part of her weekly schedule

5 – Includes flexibility for increased range of motion and injury prevention

6 – Fun and Enjoyable, in a community of like-minded, positive-spirited women

7 – Must include support for travel, so she can stay on the program even when on the road.

8 – Must include mental stimulation, supportive atmosphere and ongoing guidance

When the above elements are included and combined, a certain type of subtle magic takes over and predictable changes and improvements begin to happen…

Improvements Trigger the Strong Desire for MORE

This then fuels the desire to continue, to want more of these positive enhancements…

In turn these changes then flow over into all other areas of a woman’s life. She begins to see herself differently, she sees the world differently… Her outlook on life becomes progressively more positive and the people around her notice the new her emerging from the shadows…

This new her is actually the youthful version of her. It’s the version she remembers from long ago, when she had more self-confidence, more happiness, more love of life, more control and more mojo…

woman resurrected and reawakened

Resurrected, Renewed, Reawakened

The youthful woman hidden inside the hardened, dark and layered shell, begins to break out of that shell, and eventually she reemerges as the wiser version of her youthful self… Fit, healthy, energetic – and a positive influence and role model to those around her.

She has found a way to fix the things that have been dragging her down. She now has what she needs to reverse the visible symptoms of premature aging and to reduce the risk of disease and age-related disability.

She now realizes that youth isn’t defined by a chronological number. It is defined by your state of mind, body and spirit. In essence, she chooses “how young” she wants to be.

A proactive approach to proper fitness & wellness is one of those key choices, and is the critical foundation, of an optimized and balanced life… A life lived to the fullest, as it was meant to be.

I’ll close with this thought; “The woman who has her health has a thousand wishes – the woman who doesn’t, has only one wish.”

How Many Wishes Do You Have?

Joey Atlas
Founder, SCULPTAFIT – The Method for Women
116 Bartram Oaks Walk, Suite 103
Saint Johns, FL 32259

Since you’ve read this far, you’re probably ready to start taking care of yourself the way you know you should be…

So, these are your 2 best options:

Best Option 1– If you want to take a FREE baby-step first, then email Nikki here ASAP and ask if there are “any more Free SCULPTAFIT Sample Sessions left?” (Please INCLUDE your best phone number, as those who do get priority contact and access to any Sample Session that might be available here in the Studio.)

Best Option 2– Or, if you’ve seen and heard everything you need in the video and posts above, and you’re ready “get on your program”, then Send Nikki a note here, to see if we have any Private-Client Spots open.

Option 3 – If you just want to get started at home for now, then consider our Complimentary 7-Day “Slim & Tone at Home” Program Here. (No Charge 🙂

Melanie

Nikki_Caricature

AND please do share this helpful article with all your friends. Just post the link on facebook, or share via email. They’ll LOVE you for it! 🙂

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Anti-Aging Super-Natural Chocolate Mousse

“Anti-Aging” Super-Natural Chocolate Mousse

Published by on July 20, 2016 | Leave a response

Here’s where the “Anti-Aging” comes from with this recipe…

First, you are replacing a “bad” food/recipe with a nutrient dense one… one made with all natural ingredients loaded with vitamins, minerals, phytonutrients and anti-oxidants.

Second – that ‘switch’ of ingredients removes chemical additives, preservatives, GMO sugars, processed flours, etc… which ALL lend to aging the body and brain faster. With those gone from the equation, we open the door to fill out bodies and brain with much needed “life sustaining & health enhancing” nutrients…

Ok.. Time to Go “Super-Natural”…

One of the biggest challenges most people face when making a nutritional lifestyle/mindset shift is the idea of “giving up desserts”…

Well, truth is – that’s not an excuse or an obstacle any more – for 2 reasons:

1 – There are so many ways to make incredibly healthy desserts, that not only taste better than “regular” desserts – but also deliver a magnitude of nutrient values that the “other” stuff can’t even come close to.

2 – And if you want some of the “really bad” regular desserts – you can still sneak some in here and there, as long as the rest of your fitness and nutrition habits are “in the right zone”.

It really all depends on where you’re at in regards to your lifetime journey of wellness, your mindset, and living to the max… more specifically, how far you’ve evolved.

But – today we focus on reason #1 =>> “so many ways to make incredibly healthy desserts”
>>>>>>>
The former brand of cacao powder I used to use had a D-lish looking recipe for natural chocolate mousse on the back. So, I saved the bag, ordered the ingredients from Amazon (see links below via recipe list)… And eventually got around to actually making this mind & body pleaser.

BUT – I did it with a few mild ‘Atlas Tweaks’ to make it even better! Below is the version that is guaranteed to knock your socks off. You’ll see what I mean when you try it for yourself 🙂

We all know – when you have the right tools – it’s MUCH easier to get the right results…

So, to make sure I nailed this recipe on the first shot, I bought the Ninja Master Prep (HIGHLY recommended) for food & dessert recipes, just like the one I’m sharing with you today… (you should be able to use an old-school blender – a decent food processor should do the job too).

– 6 Tbsp Organic Cacao Powder
– 2 Cups Organic Cashews (Raw or Roasted)
– 4 Tbsp Organic Coconut Sugar
– 1 Tbsp Organic Stevia Powder
– 4 Tbsp Organic Coconut Oil
– ½ tsp Organic Vanilla Bean Powder
– 2 cups Organic Almond Milk
– 1 Heavy Pinch of Sea-Salt

>>Step 1: Blend almond milk and cashews in food processor, or blender, until smooth.

Use rubber spatula or spoon (while motor is ‘off’) to mix evenly – and then blend a bit more for even consistency.

>>Step 2: Add rest of ingredients and blend on slow speed until mixture becomes silky smooth.

Again – Use rubber spatula or spoon (while motor is ‘off’) to mix evenly – and then blend a bit more for even consistency.

>>Step 3: Take a secret taste to “make sure it tastes good”. Then refrigerate overnight to have for snack or dessert the next day.

This wouldn’t be complete without a few photos…

This is a double batch that Joey Jr (Joe) actually made recently. (I only stepped in to give it the official Atlas Touch – and snap these photos.)

Healthy Chocolate Mousse Recipe

Healthy Chocolate Mousse Recipe

Here it is – just before putting it into the refrigerator to chill for a bit:

Healthy Chocolate Mousse

Healthy Chocolate Mousse



Order your ingredients at the links above (or pick up at the market) and give this a try ASAP. …And let us know how you like it, after you’ve had a chance to make it, and taste it.

“Delicious can also be NUTRITIOUS!!”

– Joey Atlas
Founder, SCULPTAFIT – The Method for Women

Are You New Here?

Then be sure to Get Your FREE &-Day “Tone at Home” Video series ASAP, Right Here … And you’ll also get each new blog post like the one above, whenever we publish them.

AND please do share this Amazingly Healthy Recipe with all your friends. Just post the link on facebook, or share via email. They’ll LOVE you for it! 🙂

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The SCULPTAFIT Experience Video; for Women Only

The SCULPTAFIT Experience Video; for Women Only

Published by on July 10, 2016 | Leave a response

This is the first rendition of our “See What Fitness for Mature Women Looks Like” Video that will soon be hosted on the home page of this website.

We have a few other similar videos in the works, that go deeper into who we serve, why this is the PERFECT method (for mature women), updated private-client results, and how this all came to be (it’s an awesome story and when you see it on video, it will amaze you (so stay tuned for that one too).

“The SCULPTAFIT Experience” Video:

Subtle Secrets Every Woman Should Hear…
–

I can give you a summary of what you’ll see in the video right here… But, it’s better to just click the ‘play’ button so you don’t miss any of the ‘details’…

And when you’re done with the mesmerizing and entertaining video, you’ll want to give these recent posts a quick read. The one from Dani is a recent review she left on our public facebook page, and the others are posts of gratitude which our clients share inside the private SCULPTAFIT Facebook Accountability Group

SCULPTAFIT Private-Client Dani Review

SCULPTAFIT Private-Client Feedback and Gratitude

We hope you enjoyed all that and we hope something here has inspired YOU to take proper action in regaining your “self” and getting your personal health and wellness on the right track…

Nobody else can do it for you… Only YOU can do it – and we are here to help you…

Since you’ve read this far, you’re probably ready to start taking care of yourself the way you know you should be…

So, these are your 2 best options:

Best Option 1– If you want to take a FREE baby-step first, then email Nikki here ASAP and ask if there are “any more Free SCULPTAFIT Sample Sessions left?” (Please INCLUDE your best phone number, as those who do get priority contact and access to any Sample Session that might be available here in the Studio.)

Best Option 2– Or, if you’ve seen and heard everything you need in the video and posts above, and you’re ready “get on your program”, then Send Nikki a note here, to see if we have any Private-Client Spots open.

Option 3 – If you just want to get started at home for now, then consider our Complimentary 7-Day “Tone at Home” Program Here. (No Charge 🙂

Melanie

Nikki_Caricature

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Isolation Bicep Curl: ULTIMATE TIME-WASTER

5 WORST Exercises for Women; Avoid ’em!

Published by on June 24, 2016 | Leave a response

FAIR WARNING: If you’re a traditional fitness instructor or personal trainer, this article is probably going to make you mad…

And that’s ok, because I’m NOT writing this for you. I’m writing it for the women who’ve tried these exercises and wonder why they are brutal, uncomfortable and do NOT “feel right” to them…

The following “traditional” exercises are responsible for an array of injuries, ranging from hernias to hemorrhoids – and may things in between (you may be nodding your head in agreement right now…).

And even with the dangers they present – there is, and will always be a devout, crowd who “will never give these up” – until the injuries are so severe that they have no choice of course. (then it’s time to face reality and consider ‘change’ – or evolution rather).

But for today, the key is to let you know what to avoid – AND more importantly, what direction you should venture into, in order to still honor, develop and maintain a level of fitness that helps improve your life, INSTEAD OF making more problems for you…

On that note. Here… We… GO:

Worst Exercise #1: The Painful Smith-Machine Squat

Painful Smith Machine Squats

Painful Smith Machine Squats

Yep, the one with the bar across the back of the upper shoulders, and the bar goes up and down the guideposts. Talk about unnatural positions and movements…

There are women reading this right now saying; “I knew that was a crazy exercise when that trainer made me try it!! UGH!”

If Little Miss Gym Chickie wants to “get her squat on” – there are plenty of gyms where she can do that. Eventually though, when her neck is wrenched and her back is jacked, she’ll be looking for something a little more sane, sensible and effective. And we’ll be happy to show her some awesome alternatives to get the life-enhancing results, without grinding her body into mush.

The point here is for you to now know that you don’t need to break your back and damage your knees in order to get the fitness results you desire and deserve. Which takes us to #2…

Worst Exercise #2: The Stiff-Leg Dead-Lift

Stiff Leg Dead Lift

Stiff Leg Dead Lift: Asking for Injury

First – any exercise with the word “dead” in it should be a clue…

Second – take a look at sweetie pie model girl in the photo. How natural does that position look?

Right… Not too natural.

But here are the big “no no’s” women must be aware of. Her legs are almost straight and she’s leaning over with weights in her hands. Aren’t we supposed to lift things from the ground with knees bent, so we protect the back and use the body properly? (and people wonder where these gym injuries come from…)

…And even though she’s leaning all the way over (torso horizontal to ground) – she’s looking forward with her neck in a 90 degree angle (head vertical to ground)! What for!!??

Third, now here’s the kicker. She’s holding dumbbells in her hands, and even though they are light – they are placing a risky stress-force on her spine and discs.

Want to know how many women (and men) have been injured by this “popular” gym exercise? The answer is: “A LOT” …and then when you consider the idea of people using heavier weights and barbells – you see why chiropractors & physical therapists LOVE people who are into “weight-lifting”.

On to #3 we go…

Worst Exercise #3: Brutal Sit-ups

It’s mind-bending to think the old-school sit-up hasn’t been banned from elementary school fitness tests yet. Just nuts…

Seriously, just going to a timed plank will save many young backs and also be a better ‘test’ of core/abdominal strength & stamina.

Brutal Sit-ups: Bad for the Neck & Back

Brutal Sit-ups: Bad for the Neck & Back

Listen, for those select few who’ve been genetically gifted with an athletic type body, and have trained their way to ‘Sit-upVille’, then have at it if you love them. BUT, truth be told sit-ups are NOT for the average woman. And I don’t say ‘average’ in a belittling way, on the contrary – the ‘average’ woman is a Goddess. Enough said there.

A woman’s mid-section and core can benefit from tremendously from exercises that do not involve the risky and uncomfortable “sit-up”. For example; modified basic planks, pelvic floor lifts, Hi-Lo band turns, etc… those are foundational moves we teach here in the SCULPTAFIT Studio… and our Ladies LOVE them 🙂

Worst Exercise #4: Isolation Bicep Curl

See the look on this woman’s face? That’s called “confused and not really sure what the hell I’m doing…”

Isolation Bicep Curl: ULTIMATE TIME-WASTER

Isolation Bicep Curl: ULTIMATE TIME-WASTER

She may have read a magazine article, or had her trainer friend write up a gym routine for her… But there she is, sitting on a gym bench, one dumbbell in her lap, the other in her hand and she’s doing her “Ultimate Time-Waster Curls”

She does 12 each arm, all the while wondering; “Is this even doing anything for me?” She does a few more sets as per the tips and guidance she got from other sources – and before she knows it, 15 minutes are gone from her life and now she’s going to take a stab at what other “isolation” moves she should do to “get into shape”…

A few weeks later she throws in the towel and “gives up” because she was spending so much time in the gym and not seeing the results she was expecting. (Sound Familiar??)

Life is too short to be spending 90 minutes in the gym, 5 or 6 days a week. For most women, that is just flat-out unrealistic and not happening. For women who are clients at the Studio here, they are in and out in about 45 minutes, 3 times per week doing “the Method” – and the results are enough to make all the other ladies they know ‘envious’.

Worst Exercise #5: Kettlebell Swing

Ok, so now we venture into something a bit more “hardcore”.. Kettlebell workouts.

Again – if kettlebells are YOUR thing, and you have the physical ability to handle them, and the willingness to risk unnecessary injury. Then have at it…

Kettlebell Swing: AVOID IT

Kettlebell Swing: AVOID IT

But let’s also be honest and let women know they don’t have to make these part of their fitness routine in order to get into amazing and healthy shape.

The move featured here, the ketllebell swing, is responsible for plenty of injuries (both male and female). Shoulders, wrists, upper-back, lower-back, and even “the privates” are all susceptible to some kind of damage. Even face-plants can result from a simple loss of balance on the downward drop. Anyway – whichever way you cut it these are just downright stupid…

See, the big question when venturing into any type of specific exercise or workout routine is; “WHY?” …Why am I selecting ___________ ? What are my goals? What are MY ABILITIES? And is the ‘thing’ I’m choosing 100% percent in line with MY NEEDS?

Simple.

So, there you have it.

But stay tuned for more, because there are MANY more exercises, in addition to the 5 above, to add into the “Worst” category. And we’ll bring those to you very soon. In the meantime, please do share this article with your friends who can use the candid insight and helpful info we create here for the women who need it the most.

You deserve to know what others aren’t willing (or able) to write about.

And if that article totally hits home with you, then consider that you might be a perfect fit in the SCULPTAFIT community. So, please get in touch as we’d love to help you reach your best self, both inside and out.

If you live locally (St Johns/South Mandarin), you have 2 sweet options to choose from:

1 – You can start with our Free 7-Day “Tone at Home” Primer Program (click link for access)Joey-Atlas-Cartoon1-221x300

2 – Or you can request a FREE “SCULPTAFIT Studio Sample Session”. We only offer 4 of these per month and they go VERY FAST. But if you get one, you’ll be GLAD you did! So just click here and request a Studio Sample Session on the form, and Nikki will be in touch with you..

Thanks for reading – and PLEASE DO share this article with any other local women you know who will benefit from reading it.

Have any thoughts, questions, comments, virtual hugs you want to share? Just post below – that space is for YOU 🙂

We hope to see you soon,

– Joey, Melanie, Nikki – The SCULPTAFIT Team

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Week #1 of "The NEW Way of Fitness for Women"

Week #1 of “The NEW Way of Fitness for Women”

Published by on June 10, 2016 | 16 Responses

It’s Friday, almost the end of the first Official Week in Operation of the brand new SCULPTAFIT Studio for Women here in Saint Johns/South Mandarin… And boy do we have a LOT to share with you.

We Jump Right In…

1 – Our first group of “eager and ready” women have set the tone for what SCULPTAFIT is all about and exactly “who” it is for.

Just click play on this video and be prepared to hear things you NEVER heard before:

If Lisa, Delcene, Tambra, Dionne and Terri don’t awaken your mind to a whole new world of possibilities for you – then maybe the other videos we’ll be posting next week will 🙂

2 – New friendships are being made and horizons are expanding.

At the core of this whole endeavor lies a common thread:

Each woman joining us at the Studio (as different as some of them may appear on the surface) is at a place in life where they “KNOW THEY NEED THIS”… and they know if they don’t place priority on their health and wellness – then their life from here forward will continue to become a harder struggle… An uphill battle that just gets tougher and tougher as the months and years pass by…

They know the superficial aspects of being “out of shape” is a representation of what is brewing “inside”:

1 – Adult onset diabetes
2 – Risk of osteoporosis
3 – Risk of early heart disease
4 – Exacerbation of menopause symptoms
5 – And several others every middle-aged women already knows about…

These women coming together at SCULPTAFIT know “there is strength in numbers” and they know there is even more strength when everyone is moving in the same direction – supporting, inspiring and motivating each other in the process…

Official Opening: Day One at the 1st SCULPTAFIT Studio

Official Opening: Day One at the 1st SCULPTAFIT Studio

3 – The Studio is taking on the feel of a “safe haven”…

…A place where each woman can relax, be herself and focus on what is most important to her, her health and well-being – fully KNOWING that everyone else in the room is not only there for herself – but also to support each other… Very powerful – and very special to see.

Nikki

Nikki


We opened the Studio with 2 mantras we developed over the last few months. One mantra is for the start of every session in the Studio and the 2nd mantra is for the end of every session. These mantras are quickly taking on meaning and becoming part of the ‘language’ we all share here…

We hope you at least give yourself the chance to experience what is happening here and maybe even become part of this positive, empowering and unique community of women who are living life to the fullest, on a solid foundation of optimal health and proper fitness.

>> Want to stop your downward spiral into poor health?

>> Want to get out of the personal “nowhere land” you feel you’re floating around in?

>> Want to achieve your best version of you – for yourself and your loved ones?

Then just call Nikki RIGHT NOW: 904-891-3680 so she can give you a tour of the Studio and further explain the Method, and how The SCULPTAFIT Coaching Team can guide you down the path of positive progress in a way that not only feels amazing, but is amazing in more ways than we can even put into words…
SCULPTAFIT Saint Johns Magazine Photo Shoot

Oh – and one more thing! lol.. yes, even though I’m “a guy”, I’m still around the Studio at certain times, so I hope to meet you soon! But make it fast because the girls may not let me be around too much as things get busier and busier…

Crazy to think I might not be allowed in the place I created! LOL… Ah well – all good!!

Joey “Atlas” Gennusa
Chief Enhancement Orchestrator
SCULPTAFIT – The Method for Women

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5 Great Reasons Women Should Avoid Fitness Boot Camps

5 Great Reasons Women Should Avoid Fitness Boot Camps

Published by on April 28, 2016 | Leave a response

Let it be known, this article is written for the women who want and need to hear this perspective. It’s for the women who it resonates with. Simple.

When someone takes a position like this – it’s gonna ruffle some feathers. And that’s perfectly ok because it proves I’m on the right track – and creating information for the women who are not getting their needs met, when it comes to proper fitness…

So, if you are a boot camper, or a boot camp owner/instructor – and don’t like what I present here – please don’t take it as a bash against you. Don’t take it personally. I admire your choice of venue and the fact that you’re trying to promote health and wellness makes us spiritual partners of sorts.. So, mutual respect is in order.

This article applies to both indoor and outdoor fitness boot-camps.

First, let’s just be mindful of the fact that “one size does not fit all” and that there are many different types of clients for fitness programming, who have very different abilities, needs and goals.

Second, like most of my articles, I don’t include scientific references and research studies to “support” my perspective…

I don’t write to try proving something in the the efforts of converting someone over to my belief system, but rather I write for the woman who finds validity in my message and reassurance that she may have found a source of information, and support, that understands ‘her’ – and that can help “her”.

Now – for the woman who hates fitness boot camps, is scared of trying one, or simply just knows it’s a “bad” choice, and wants another option that is more “in sync” with your needs – then read on 🙂

Why Women Should AVOID Fitness Bootcamps

1 – Generally speaking, they are not sustainable for the long-term.

Our choice of fitness method should be one we can follow for life – as part of our value-based lifestyle. So, let’s say you can manage to be consistent in a boot camp style fitness program for 2 years and then you decide it’s time to throw in the towel…

You’re back at square one looking for something you enjoy enough – to never throw in the towel, and achieve the results you desire, both the visible results – and the intangible or not so evident in a superficial sense (health profile, medical status, emotional wellness, etc…)

There’s this underlying “love hate” relationship that rarely gets talked about, if ever.

Women love the idea of the promised results a bootcamp claims to deliver – however they hate the price they must pay during the bootcamp sessions, and in between. It’s a physical hate and a mental hate… And I support, it’s a justifiable one.

2 – It’s not a good match for middle-aged women.

[SIDE NOTE: As always I say ‘middle-aged’ with all due respect, simply to help put my article and perspective into accurate context, so it can more easily be understood.]

Women who’ve ‘tried it’ know EXACTLY what I’m getting at here…

In a nutshell; “It just doesn’t feel right.”

And that says so much. One doesn’t need to keep doing something to know whether or not it is something well-matched to the individual.

What might feel good to one woman may not (and usually doesn’t) feel good to thousands of others.

There are several key reasons for this – but the main one, and the easiest to understand is that not all women are built the same. And with this difference comes a difference in natural capabilities – and the feelings experienced when attempting various activities.

This is a simple example of the marvelous “anatomy & physiology spectrum” – and all the variety it displays on this earth via the human form.

3 – Over-training or overuse injuries are a risk of fitness boot camps

Truth is, getting out of bed in the morning holds a remote risk of injury…

But, when you consider the requirements of a boot camp program; battle-ropes, plyo-jumps, box dips, sprints, rapid medicine ball chops, kettlebell swings, and so on… you create an environment ripe for inducing injury.

The smartest physical therapists and chiropractors eagerly connect with boot camp facilities as they hold a ready-made pool of prospects who will need injury rehab sooner or later.

Maybe you, or a friend, have been down that road before?

4 – Most boot camps are co-ed.

And that means sharing the equipment, floors and mats with the sweaty guys.

I won’t get into all the sanitary aspects of this, because that’s another issue for another day – but I think it’s safe to say, women don’t want to be rolling around in some guy’s workout sweat.

The sweat issue aside, there are MANY women who simply prefer to do their fitness activities in a ‘women only’ environment.

In other words; “No Men”. Simple, but extremely important to the woman who prefers this type of set-up. Trust me – I get it. Need I say more?

I’ll talk more about the deeper benefits of a women only program in a future article.

5 – Most Boot-camps incorporate HIIT as an essential element of the workout routines.

I know some boot-camps do not employ HIIT, and that’s why I said ‘most’, as in vast majority. And if you remember my previous article — then you’ll understand exactly why I strongly suggest women steer clear of anything ‘HIIT’.

If you’ve tried it already and couldn’t get out of it fast enough, then you know what I mean. Enough said.

But if you’ve never tried HIIT (lucky you), and want to know the essence of what I’m referring to – then just know that the grind and torture of this style of workout is what repels many women from even wanting to try it in the first place.

Besides the injury possibilities, why would you try committing to something that you despise?

Life is too short and valuable to spend time and effort on things that bring pain – when all the while there is ‘another way’ that not only brings joy, strength and confidence – but is also extremely effective.

It’s like that boyfriend, or partner you thought you could never live without, despite all the heartache and anguish…

Until one day you found yourself with another incredible soul who brought you everything good in a partner – without all the darkness, dysfunction and conflict.

While that might not be the perfect analogy – I sense it’s good enough for you to feel, and appreciate, the essence of today’s article.

You deserve to know what others aren’t willing (or able) to write about.

And also consider, you might be a perfect fit in the SCULPTAFIT community. So, please get in touch as we’d love to help you reach your best self, both inside and out.

If you live locally (St Johns/South Mandarin), you have 2 sweet options to choose from:

1 – You can start with our Free 7-Day “Tone at Home” Primer Program (click link for access)Joey-Atlas-Cartoon1-221x300

2 – Or you can request a FREE “SCULPTAFIT Studio Sample Session”. We only offer 4 of these per month and they go VERY FAST. But if you get one, you’ll be GLAD you did! So just go click and request a Studio Sample Session on the form..

Thanks for reading – and PLEASE DO share this article with any other local women you know, who will benefit from reading it.

Have any thoughts, questions, comments, virtual hugs you want to share? Just post below – that space is for YOU 🙂

We hope to see you soon,

– Coaches MaryAnne, Corinne, Kaci, Angie, Susan, Alexa, Nikki…
SCULPTAFIT, The Method for Women (TM)

SCULPTAFIT Coaching Team of Saint Johns Mandarin Fleming Island Personal Trainer

SCULPTAFIT Coaching Team

If you have any comments, thoughts, or questions – We’d love to hear from you so use the space below to send us a note. Don’t be shy… It motivates us to write more articles for you.

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"Lifting Weights" Isn't for Every Body

5 Reasons Women Should NOT Do HIIT for Fitness

Published by on February 12, 2016 | 18 Responses

If you’re unsure about what the acronym HIIT means… It actually stands for:

“Help I‘m In Trouble”

I know – I know… for most people who’ve already heard of it, HIIT is the acronym for ‘High-Intensity Interval Training’, BUT today – I’m redefining it…

Allow me to explain…

HIIT workouts for women have been getting lots of publicity of the last few years – and with that comes a lot of controversy and confusion – especially with the widespread popularity of Crossfit, P90x,Tabata, Boot Camps and other HIIT styled fitness programs.

The fact that you’re reading this indicates you’re a smart woman. A woman of above average intelligence – and because of that – this article will make a lot of sense to you.

First, let me clarify what I mean by “women”…

For the purposes of this specific article, I’m referring to women in the 30-65-ish y.o. range, who have lives filled with responsibilities, such as family, children, community, career, etc…

The average woman values every minute of her day – and must be mindful in how she chooses to spend her time. What she invests her time in MUST give her something valuable back in return.

With that in mind – let’s get into the 5 Reasons Women Should NOT Do HIIT for Fitness

Reason # 1 – HIIT Is Extremely Unpleasant and Uncomfortable

If something is unpleasant and uncomfortable – then you dread doing it. You don’t want to do it. You avoid it at all costs. Right?

This sets the stage for quitting your fitness program. And putting yourself back at square one; which is ‘still looking for your solution’ to lifelong health and fitness.

Reason #2 – HIIT Increases Risk of Injury

This is one of the key elements of all the controversy that surrounds HIIT based exercise programs. It goes with the territory. Simple.

No Pain, No Gain??

No Pain, No Gain??

When a woman is injured, not only does it severely impact her daily existence – but injury can be a trigger that leads to depression.

The risk of injury and its implications are not worth it.

Reason #3 – HIIT Actually Prevents the Specific Results You Desire

If anyone can do HIIT for a long enough period of time – there will be changes. There will be early stage improvements in fitness and body composition, generally speaking…

However – the average, middle-aged woman has VERY SPECIFIC improvements in mind. She has defined changes she needs to see and wants to achieve.

For example;

Overall firming and slimming – with increased strength are fine and dandy – BUT most women want MORE… they want targeted results such as:

A – tightening and smoothing of the thighs
B – lifting and shaping of the butt (oh yeah, you can have a ‘nice’ one again, trust me 🙂
C – shrinking the belly and removing muffin-top (yes, this can be done without surgery)
D – firming and sculpting of the legs and arms
E – toning the upper body and getting things “in proportion”

Those are just a few of the things she wants…

Every wise woman also wants the internal benefits as well – ranging from optimal health profile to enhanced libido to high self-esteem. And as you can see those are “specific” enhancements, as opposed to just general fitness improvements. Two VERY different things.

When those specific results are being experienced, and injury & unpleasantness are not part of the equation – she naturally wants to stick with this healthy lifestyle habit that is allowing her to be the woman she truly wants to be.

Reason #4 – HIIT Is Not Sustainable

I've Had ENOUGH!!

I’ve Had ENOUGH!!

Anything grueling and ‘torturous’ is something humans naturally want to avoid. What more is there to explain?

Yeah, I know there’s a certain percentage of the population that “loves that type of approach”… But you are not one of them (and neither are we).

That reason touches on the mental aspect. Yes – HIIT and its variations are also psychological enemies of ours.

Reason #5 – HIIT Is Totally Unnecessary

This one is the “wise” reason. Like the sage answer from the Grand Master…

“Why try to smash something with a sledgehammer – when all you need to do is give it a loving nudge.”

There is no reason to take unneeded risk, expose yourself to painful workouts or push yourself in a way that negatively impacts your emotional state – when, instead, the results you desire and deserve can be achieved in an pleasurable, gentle and enjoyable fashion. (…and I’m not talking about yoga, pilates, or barre… None of that stuff here.)

Because if you don’t enjoy it and can’t stick with it for life – then it’s obviously not going to work for you.

There are plenty of sources I could reference and/or quote to add more credibility to my article. But for the women I’m writing this for – NONE of that extra material would matter, because they know exactly what I’m getting at with my message today…

They agree – simply because they’ve tried a HIIT based program, or they’ve heard enough about it to want to avoid it – and find “another way” to achieve and maintain optimal wellness and fitness.

Again, as we consider those 5 reasons – we want to keep in mind who this is for. And that’s middle-aged women; most likely YOU. So, then the question arises:

“If I should avoid doing HIIT for fitness, what should I do that will give me the results I want, and still be something I’ll enjoy doing for life?”

L.I.I.T. is the way…

The answer to that is; “A program based on LIIT – aka Low-Intensity Interval Training.”

LIIT is essentially the opposite of HIIT, and it’s the foundation of The SCULPTAFIT Method.

LIIT takes into account all the things women don’t like about exercise & working-out and renders those elements non-factors – by replacing them with principles that stimulate desired improvements with less strain, less pain, less self-punishment and less time.

You can seek out endless research studies and expert opinions – but at the end of the day the only thing that matters is whether or not your choice of fitness method is something you enjoy doing and want to do it for life.

That’s what brings the results – and allows you to keep them for good. THIS is the key to vibrant longevity… Living With Strength.

THE BAD NEWS IS: HIIT is Bad

THE GOOD NEWS IS: You Don’t Need It

SCULPTAFIT End of Session Mantra

SCULPTAFIT End of Session Mantra

…Because there’s a better way, a pleasant way, a way you can follow forever and keep enjoying it along with all the benefits and results you get with it…

If that article resonates with you, then stay tuned because you’re going to see LOTS more like it on this blog… Yep – we’re going to be busting myths, exposing the fallacies and shining the light on all the “not so good” areas of the fitness industry… For the simple reason that YOU, and the other women just like you, deserve to know.

You deserve to know what others aren’t willing (or able) to write about.

And also consider, you might be a perfect fit in the SCULPTAFIT community. So, please get in touch as we’d love to help you reach your best self, both inside and out.

If you live locally (Saint Johns, Mandarin, Fleming Island), you have 2 sweet options to choose from:

1 – You can start with our Free 7-Day “Tone at Home” Primer Program (click link for access)Joey-Atlas-Cartoon1-221x300

2 – Or you can request a Complimentary “SCULPTAFIT Studio Sample Session”. We only offer 4 of these per month and they go VERY FAST. But if you get one, you’ll be GLAD you did 🙂 To see if we have any left this month, you can call or text Nikki directly at: 904-891-3680

Thanks for reading – and PLEASE DO share this article with any other local women you know who will benefit from reading it.

Have any thoughts, questions, comments, virtual hugs you want to share? Just post below – that space is for YOU  🙂

SCULPTAFIT Coaching Team of Saint Johns Mandarin Fleming Island Personal Trainer

SCULPTAFIT Coaching Team: Nikki, Kaci, Corinne, Austin, Alexa, Joey, MaryAnne

We hope to see you soon,

– MaryAnne, Corinne, Nikki, Kaci, Austin, Joey – The SCULPTAFIT Team

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SCULPTAFIT Saint Johns & South Mandarin: COMING SOON

SCULPTAFIT Saint Johns & South Mandarin: COMING SOON

Published by on January 29, 2016 | Leave a response

Women of Saint Johns and South Mandarin will no longer have to wish for a fitness/wellness solution that is enjoyable, fun and effective…

Because that wish is about to be granted with the opening of the first SCULPTAFIT Studio at Bartram Oaks Walk…

We are aiming to be “Open for Business” by May 23rd, 2016 – yes, just in time for the time of year we all want to be in our absolute BEST shape…

And the women of Julington Creek Plantation, Mandarin, Switzerland, Fruit Cove, Durbin Crossing will soon have a fitness/wellness option that NEVER existed before – but has been desperately needed for far too long.

You’re probably wondering what it is and what makes it so different… And I’m excited to answer those questions for you 🙂

SCULPTAFIT is a method I’ve developed over many years in the fitness/wellness industry – by LISTENING to the complaints of many females who wanted a better way – but could never find it…

For many women, the first step in taking action for better health, a better body, a better mindset and a better life is very stressful.

  • She doesn’t know where to start
  • She doesn’t know what to look for
  • She wants to avoid mistakes of the past
  • And the more she “asks around”, the more confused she gets…

Eventually she either puts her “desires of self-improvement” on hold – or simply tries something for the sake of trying. Only to realize the thing she tried is not for her…

– Maybe it was too grueling…

– Maybe it was an “odd crowd”.

– Maybe she was injured.

– Maybe it was unrealistically demanding.

– Maybe it was just boring and flat-out ineffective…

Or maybe it was another reason, as there are many…

And this is totally understandable. Because the fitness industry still has lots of “evolving” to do. My main point here is that women still haven’t been able to find “their thing”…

But that is about to change – starting right here in Saint Johns, Florida.

I’ve been paying attention to what women hate about fitness and what women truly desire from a proper fitness program.

Yeh, I know what you’re thinking; “Wow, a man who actually listens?”

lol.. yes, not your typical guy here. And here’s what has evolved from hearing what has been missing and what is needed…

SCULPTAFIT is a proprietary method of stimulating the body, and mind, to spark enhancements, improvements and positive changes both on the inside – and of course on the outside.

No painful weights here – no uncomfortable machines… No “push harder” or “fight through the pain” stuff going on here…

But rather – we tap into the body’s natural triggers to gently guide it to its best potential. Simple, natural movements on The SCULPTABOD Unit slow the effects of aging, reverse muscle-tone loss, strengthen the mind-body connection and put women back in touch with her “self”.

Many other desired and necessary improvements then follow, once the “switch is flipped”…

That’s just a short description of what it is. But if it resonates with you – that should tell you something… And let it be clear – we are the primary choice for women in the 30-60yo age range, who desire the best for themselves. I know this, because that is EXACTLY who I created this for. Simple.

Because of the local, specific nature of who we aim to serve – Private Client Spots are limited to a finite number, and once all charter client spots are taken – we will create a priority waiting list for clients who wish to be notified of spots becoming available – or of the next SCULPTAFIT Studio location #2 opening.

Being a “women only” method – the whole team here is female – except for me of course 🙂 After all, It’s only fair that I should have the privilege of meeting so many incredible women, for being the guy to bring this whole movement to life, right?

So, I may be stopping in here and there (especially in the early stages) to give a special seminar or group coaching session – but the amazing ladies of the SCULPTAFIT Team are going to be your guides, your experts, your coaches who provide that special, ongoing, personal attention to help you reach your most desired goals – and keep them FOR LIFE.

If you like what you’ve read and want to receive VIP early notice for pre-opening events & activities – then just enter your info below and we’ll be sure to keep you posted:

Also – after you’ve added yourself to the VIP early notice group – please take a look at some of the other pages on the site. A lot of time and effort have gone into sharing as many details as possible – so we attract the right clients and are able to serve the women who are needing this the most.

And please do share the website with any other woman you know, here in the Saint Johns/South Mandarin area, who may also be looking for this type of solution.

As we build a community of like-minded women, all striving to reach their best – we will be creating a movement with unstoppable momentum – the kind that makes a positive impact on the people closest to us – and on the entire world.

Me and the Sweet Team are looking forward to meeting you – and having you become part of the SCULPTAFIT Movement…

Kiss your painful Spanx undergarments goodbye… You won’t be needing them anymore 🙂

Joey Atlas
Chief Enhancement Orchestrator
Creator & Founder of SCULPTAFIT, The Method for Women (TM)

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