Fitness & Wellness

4 Pleasant Exercises Every Woman Should Be Doing

4 Pleasant Exercises Every Woman Should Be Doing

Published by on October 26, 2016 | Leave a response

“WARNING: the exercises you’re about to see will never be witnessed at any run of the mill “gym”, bootcamp or personal training facility. These are 100% original, and carefully designed for “mature” women who know they shouldn’t be doing all the “conventional”, painful and dangerous workouts that are equal to torture…”

Some Important Notes About These Unique & Pleasant Exercises:

A – NONE of the movements we teach at SCULPTAFIT are done quickly. We focus only on controlled tempo of body motion so safety is multiplied many times and muscle stimulation is increased PROFOUNDLY (this is one of our secret ingredients). And women ranging from their 30’s to late 60’s are doing these exercises…

B – The exercises featured below are only a fraction of what “The SCULPTAFIT Method” offers… See, not only do we have about 6 variations of each move you see below, BUT, we also have 160 Signature Movements – a list that grows every 4 weeks as we create each new monthly circuit configuration.

C – Each exercise has variations that range from “pure beginner” to “advanced”, and our Coaches are right there to guide you on what to do, during sessions. So, there’s no guesswork, no worrying about “getting hurt” – just the right moves, getting you continuous results.

D – To help you put these photos into context; these have been pulled as sample still-shots from our most recent monthly orientation video that all private-clients get when we create a new SCULPTAFIT Sequence Configuration (we do this every 4 weeks so clients get maximum benefits, with highest safety, and sweetest results).

E – As these are instructional photos, you only see the coaches (Melanie and Kaci) in them, but a typical class usually has between 2 and 16 women in a session. As word continues to spread the classes are gradually growing. This “group” dynamic adds an element of support, camaraderie and accountability that is CRITICAL in motivating women to stick with their newfound healthy lifestyle, not only for the short term improvements, but also for the long term enhancements of health, mindset and quality of life…

Onward we go…

1 – Amazing Upper-Body Push-Off

Here you see Coach Melanie demonstrating the Amazing Upper Body Push-Off. This exercise is a modified version of the push-up that literally almost anyone can do.

Amazing Upper Body Push-Off (starting position)

Amazing Upper Body Push-Off (starting position)


 
The neat thing is, when done with proper form and slow-tempo, this move strengthens and tones many muscles of the upper body. For advanced clients there are “AV” handles closer to the floor that allow for more challenging version of the exercise, still with safety at top of mind.

Amazing Upper Body Push-Off (pause position)

Amazing Upper Body Push-Off (pause position)

 

2 – Trouble-Zone Toner: “The Knee See” Variation

We are masters at targeting and improving the “trouble-zones” that most women struggle with. And here you see Coach Kaci demonstrating one of 38 variations of Leg, Butt, Hip and Thigh exercises we include in our programs. As you can see this is very different than the typical stack-machines and weight-plated bars you see in traditional health clubs and big gyms. This is “by design” as women are better served by steering away from the common, mass market offerings and “old ways” of fitness.

Trouble-Zone Toner: "The Knee See"

Trouble-Zone Toner: “The Knee See” (start position)



Some other important, but ‘not-so-obvious to the eye’, notes… Kaci is doing this move on the SCULPTAMAT (Patent Pending), which was specifically designed for these types of floor moves.

You might also notice a small cord going from one ankle to the other. This is another Patent Pending device NOT designed to add resistance to the movement, but rather to provide the element of proprioceptive feedback that clients can “feel”, which helps them know they are doing the moves properly and effectively.

Trouble-Zone Toner: "The Knee See"

Trouble-Zone Toner: “The Knee See” (pause position)

 

3 – The Cupid Shuffle

This is a total-body move, that not only tones the shoulders and arms, but also strengthens the posture muscles of the upper-back and improves balance by stimulating the legs and the core, in a gentle and natural way.

The Cupid Shuffle (start position)

The Cupid Shuffle (start position)



The photo below is what we call the “pause position” of the exercise (most of our exercises include this). This is another unique element of our method that places emphasis on body-mind awareness and proper form & tempo – hence resulting in deeper neuro-muscular stimulation and better results, while greatly reducing risk of injury.

The Cupid Shuffle (pause position)

The Cupid Shuffle (pause position)

 

4 – Total-Body Toner; Single-Side Variation

Another total-body move that tones and shapes the midsection/core and also improves balance, coordination – while toning other areas of the arms and shoulders.

Total-Body Toner; Single-Side (start position)

Total-Body Toner; Single-Side (start position)



This type of low-intensity, low-impact exercise stimulates many muscles that lay dormant for most middle-aged women. When these dormant muscles are re-awakened and stimulated in a safe and fun way, the body and metabolism start to change for the better and each month brings new improvements and results. (In the Studio, our clients call this “Aging In Reverse”.)

Total-Body Toner; Single-Side (pause position)

Total-Body Toner; Single-Side (pause position)

Here’s Where the Real Magic Comes From

While the 4 unique exercises featured above are each highly effective and “female-friendly”, the true magic comes from the SYNERGY of these gentle movements combined with the other 12 exercises in the Studio Configuration (we modify the Studio Config. every 4 weeks)…

“Women experience dropping of excess body-fat, enhanced muscle-tone and shape, clothes fitting better, elevated moods & higher energy levels, healthy weight-loss, and a bunch of other good things…”

Instead of painful and torturous workouts that are dangerously repetitive and sadly limited, we deliver a progressive method that stimulates all 640 muscles in your body, in a balanced and sustainable format… One that can be enjoyed for life.

If you’ve never “exercised” in your life and you find us as your first option to try, consider yourself fortunate, as you’ll avoid much pain and anguish of the common path of “trial and error” most women fall victim to.

Or, if you have been into fitness most of your life, even if “on and off” through the years – and you come to hear about us, you’ll want to come try this pleasantly progressive approach to female fitness and wellness.

Once you experience it yourself – the “Aha” moment will occur and you’ll want to know how you can make this a part of your life, so you can get the short-term improvements and long-term benefits – so you can live your life to the fullest.

REMEMBER: Our clients range from their 30’s into their late 60’s…

It’s quite possible you’re interested in exploring our Method to see all the ways it can benefit your life, improve your health & fitness and reverse pre-mature aging; so here are your next options:

1 – SCULPTAFIT “Signature” Method: this is our premiere-level small-group fitness/wellness program; aka, “The REJUVE-N8R”

2 – SCULPTAFIT “Express” Method: this is our small-group fitness/wellness program, created for women on tighter schedules and tighter budgets (single moms, teachers, etc…); aka, “REJUVE-N8R Lite”

With these 2 powerful options, YOU have NO EXCUSES now… So, get in touch with Nikki ASAP with any questions you might have, and she can get you in for a Studio Tour/Meet & Greet – or a Complimentary Sample Session… Here’s how to reach her:

A – call her (or text her right now): 904-891-3680
B – Or email her: Nikki@SCULPTAFIT.com

…She’ll reserve your Complimentary Sample Session spot so you can try The Method for FREE, and have you meet some of the other amazing and friendly women here…

Or if you just want to get a FREE start at home, you can get our “7-Day Slim & Tone at Home” here:

FREE "7-Day Slim & Tone at Home" Videos

FREE “7-Day Slim & Tone at Home” Videos


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3 Keys to the Ideal Fitness Plan for Mature Women

3 Keys to the Ideal Fitness Plan for Mature Women

Published by on October 18, 2016 | Leave a response

As a middle-aged woman, you are constantly under a barrage of misleading marketing messages, seductive “quick-fix” offers, and confusing advertisements – all aimed at improving your health, beauty and/or fitness…

With all the overwhelming info thrown your way, it becomes extremely difficult to “know” what it is that you really need in order to reverse your physical decay, regain your energy, rejuvenate physical abilities and reawaken your sense of attractiveness.

3-keys-of-fitness-for-mature-women

Today, I’ll simplify matters by giving you…

3 Keys to the Ideal Fitness Plan for Mature Women

True understanding of these 3 keys will give you the proper reference point to compare what fitness program options you might be considering. With that understanding you’ll be in a position to wisely choose your correct path to personal wellness and high quality of life.

Key #1 – Your program must be “appropriate”

First and foremost, you should NOT be doing anything that is painful or grueling. Yes, there are some women (a VERY small percentage) who live and die by high-intensity exercise, but they are “in their own world” and truly can’t understand what regular women need for a proper approach for fitness and anti-aging…

You want to follow a program that takes a gentle approach. One that is kind to the body and yet still triggers the desired results and improvements.

Many fitness pros will swear that “you have to push the body, blah, blah, blah…”

“But the truth is you don’t actually have to “push” the body when the things you’re doing are so effective and targeted – all you have to do is “guide” the body and let the method do its magic….”

Key #2 – Your program must be enjoyable

This is really simple. If you do not enjoy something, you will avoid it….

However, if you do enjoy something, you will look forward to it and you’ll want it to be a part of your life.

When you find a fitness program that you want to make a part of your life, because you ENJOY it – then that is when you’ve truly discovered “the fountain of youth”.

What we enjoy – we keep in our lives. Simple.

Key #3 – Your program must be effective

You want results from your fitness program. You want:

– increased energy
– stimulation of anti-aging (our sweet clients have a funny, but true, saying in the Studio; “Aging in Reverse!”)
– enhanced physical abilities
– better moods and happiness
– dropping of excess body-fat
– improved muscle-tone and body-image
– stronger health profile and less medical issues
– more powerful immune system and brain/mind function

And you may have more goals than those listed above – but you get the picture…

Your program must be effective enough to deliver those desired results, while being enjoyable and while be “appropriate”…

“The American College of Sports Medicine, The American Council on Exercise, plus many other organizations, both domestic and international – agree that the key to fitness longevity is adherence, and the key to adherence comes from the 3 critical elements listed above…”

Listen, we didn’t open the SCULPTAFIT Studio for hardcore gym-bunnies. Nothing against them at all, but they already have plenty of places to go.

However, women like YOU need a proper place to go.

Who Did We Create SCULPTAFIT For?

“We opened the first SCULPTAFIT Studio here in the Saint Johns & Mandarin area for women who still needed a supportive, gentle, non-intimidating, all-accepting atmosphere – supported by a unique team of compassionate, wise and caring wellness/fitness professionals who were put on this earth to help YOU discover success…. To help you reach your goals and KEEP THEM…”

Lisa Dowling week 5 progress update

Which of These Will Be Your Next Step to The BEST YOU?

1 – SCULPTAFIT Personal Training: this is exclusive and private, but some women have asked for it and it is now an option here.

2 – SCULPTAFIT “Signature” Method: this is our premiere-level small-group fitness/wellness program; aka, “The REJUVE-N8R”

3 – SCULPTAFIT “Express” Method: this is our small-group fitness/wellness program, created for women on tighter schedules and tighter budgets (single moms, teachers, etc…); aka, “REJUVE-N8R Lite”

With these 3 amazing options, YOU have NO EXCUSES now… So, get in touch with Nikki ASAP, so she can get you in for a Studio Tour/Meet & Greet – or a Complimentary Sample Session… Here’s how to reach her:

A – call her (or text her right now): 904-891-3680
B – Or email her: Nikki@SCULPTAFIT.com

…So she can reserve your free Sample Session spot and get you in here, to try The Method for FREE and have you meet some of the other amazing and friendly women here…

Or if you just want to get a FREE start at home, you can get our “7-Day Slim & Tone at Home” here:

FREE "7-Day Slim & Tone at Home" Videos

FREE “7-Day Slim & Tone at Home” Videos



SCULPTAFIT client Brenda Pence 3-month FIT-Q Success Story

SCULPTAFIT Client Brenda Pence 3-month FIT-Q Success Story

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#1 Trick to Drop Excess Body-Fat DURING the Holidays

#1 Trick to Drop Excess Body-Fat DURING the Holidays

Published by on September 28, 2016 | Leave a response

So, it’s almost that time of year (it’s going to be here REALLY FAST)

That span of a “joyous” few months where there are plenty of parties, family gatherings, office celebrations, short get-togethers, and the all-day food and booze fests on the big holiday days…

Gaining or Losing Weight During the Holidays Is Usually a Choice

Gaining or Losing Weight During the Holidays Is Usually a Choice



While some people find it easy to ‘maintain control’ during the holiday season – many people find it a time of year where several factors converge to create a rocky time of year that triggers far more caloric intake, resulting in more weight gain…

And we all know the superficial cycle:


1 – You quietly promise yourself once this holiday season is over, you’re “going to get serious” about losing weight and getting healthy (how has that been working the last bunch of years?)

2 – You start the “warm-up” on Halloween, when all that extra candy and chocolate is around. One bite here, a chocolate there, and handful of these other things in between… and the destruction has begun (yep, the Holiday weight gain season all really starts around Halloween)

3 – Thanksgiving comes and because of your multi-family situation (or maybe you have lots of close friends) you end up doing 2 or 3 Thanksgiving meals over the course of a few weeks… And of course we have the leftovers that can’t go to waste, right?

4 – Christmas and Hanukkah roll around and so do the big feasts – LOTS of them… Also another multi-family and friend type of scenario where you find yourself celebrating several times and therefore eating (and maybe drinking) for every get-together…

5 – And we finally make it to New Year’s Eve… This is the night most people top it all off, “knowing” that January 1st “they are going to get serious about getting fit and trim once and for all”…

6 – January 1st kicks in and you “have a plan…”

Maybe it’s Weight Watchers…

– or you’re going to start “walking” or maybe even “train for a marathon”…

– or P90X, Zumba, or “INSANITY”…

– or The Atkins Diet, or Paleo Diet, or the Blood -Profile Diet, or the ________ Diet…

– maybe NutriSystem…

– or maybe you’re going to dust off all that awesome exercise equipment you have under the boxes in the garage…

– Oooh, or maybe you’ve saved up $10,000 for some kind of “surgery”…

– of maybe you’ve hired a personal trainer at the local gym…

– or maybe you bought a “tech device” to wear on your wrist or arm that is going to be the answer…

– or maybe you’re going to do some toxin cleanse and shake mix combo that your “multi-level marketing” neighbor sold you on…

– or maybe it’s something else…

But we know where this all ends right?

A few weeks in – maybe even a few months… ALL IS DONE. Your annual “resolution” is a distant memory and you’ll just wait until the Spring to get yourself “back on track”.. or maybe even just wait until 2018 – so you can do it all over again…

Deep down, you’re upset with yourself… You’re frustrated… Maybe even angry – because you REALLY DO want to reach the goals you have floating around in your head, BUT you honestly just haven’t found something that you can REALISTICALLY keep doing WITHOUT giving up and quitting…

But That’s About To Change Right Now

The #1 Trick to Lose Weight DURING the Holiday Eating Season

Here’s the deal:

It’s a 2-Step Mind-Trick

Here’s Step-1:

Even the “failure sequence” I listed above is a mind-trick. See, subconsciously you’ve set yourself up for failure even before you started whatever it is you’re going to do, because you’ve only made a superficial “commitment” to get the results you think you want…

“THE PROBLEM is you haven’t made a true and deep mind-shift that gives your intention and desired goals SUBSTANCE.”

You’ve been operating in a matrix.

A matrix that keeps you on the same cycle of repetitive failure. But now you’re going to “wake up” and rise out of that dysfunctional matrix. Because it’s the ONLY WAY you’re going to achieve your true goals.

And Here’s How You’ll Do It:

You haven’t “had a serious talk with yourself” about WHY you have this excess weight you want to lose…

See, losing weight for the sake of being skinny and not feeling self-conscious IS WEAK. It does you no justice… it puts no foundation of strength under your intentions. Your desired goals are not supported by deeper, more meaningful personal values…

Your “reasons” for change have to be based on what the weight loss means to you…

– how it increases longevity

– how it improves your quality of life

– how the weight loss positively impacts your health

– how you want to be around for your loved ones and NOT be a burden on them

– how it enhances all the experiences you want to have in your lifetime (intimacy, ability to travel and enjoy yourself, etc…

Here’s Step 2:

You Have to Get Yourself Into a Suitable and Effective Program NOW

You CANNOT wait until “January 1st” to start another new year resolution… because the same repetitive cycle will bring you right back to where you started – just like the last bunch of years have done…

You need to be honest with yourself. Look yourself in the mirror and tell yourself the clear truth. Have you been putting yourself first and taking proper care of yourself? Have you been tending to your body, mind and spirit?

The answer is most likely “No, I haven’t.” and that’s understandable, because modern day society makes it VERY hard for us to focus on ourselves the way we should be.

There is constant distraction after distraction pulling us in every direction, making us feel like our life is no longer our own and it’s so out of control…

Well – NONE OF THAT IS TRUE… Because…

Your life is yours to manage and yours to spend how you see fit.

BUT, you have to rise out of the chaotic mix that everyone operates in and start making your weekly plans THAT PUT YOU FIRST and allow you to take care of yourself the WAY YOU’RE SUPPOSED TO.


It’s really that simple. Once you decide, then the rest is easy. You make your plan and the world will shape itself around YOU.

“We are here to help you not only implement this “shift” in your mindset – but give you the support, the community, the camaraderie, and the gentle, calming and super-effective Method here in the SCULPTAFIT Studio for Women, that you need in order to stay out of the Holiday Fat Trap this year – and EVERY YEAR after…”

Kim's SCULPTAFIT Sample Session feedback

Here are your 3 options to get you out of the annual cycle self-destruction and pre-mature aging:

1 – SCULPTAFIT Personal Training: this is exclusive and private, but some women have asked for it and it is now an option here.

2 – SCULPTAFIT “Signature” Method: this is our premiere-level small-group fitness/wellness program; aka, “The REJUVE-N8R”

3 – SCULPTAFIT “Express” Method: this is our small-group fitness/wellness program, created for women on tighter schedules and tighter budgets (single moms, teachers, etc…); aka, “REJUVE-N8R Lite”

With these 3 amazing options, YOU have NO EXCUSES now… So, get in touch with Nikki ASAP, so she can get you in for a Studio Tour/Meet & Greet – or a Complimentary Sample Session… Here’s how to reach her:

A – call her (or text her right now): 904-891-3680
B – Or email her: Nikki@SCULPTAFIT.com

…So she can reserve your free Sample Session spot and get you in here, to try The Method for FREE and have you meet some of the other amazing and friendly women here…

Or if you just want to get a FREE start at home, you can get our “7-Day Slim & Tone at Home” here:

FREE "7-Day Slim & Tone at Home" Videos

FREE “7-Day Slim & Tone at Home” Videos


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SCULPTAFIT Client Brenda Pence 3-month FIT-Q Success Story

SCULPTAFIT Client Brenda Pence 3-month FIT-Q Success Story

Published by on September 27, 2016 | Leave a response

One of the pillars of women’s fitness success that is part of the SCULPTAFIT Method is “Accountability”… And we have several elements that continuously provide the accountability aspect…

One of them being the “FIT-Q”.

The “FIT-Q” is what each new client of SCULPTAFIT goes through with Coach Kaci (“The SCULPTAFIT Accountability Ace”). It only takes about 15-20 minutes, but it provides critical information, and fuel for motivation, that helps get a woman moving in the right direction and in gear to reach her most desired health and fitness goals.

After that, Coach Kaci, meets with each client for a monthly follow-up “FIT-Q”. This allows our clients to see the improvements they are making and to also set new goals to reach in the months ahead. This is EXTREMELY POWERFUL and women are LOVING it.

I mention the “FIT-Q” above, so you can put Brenda’s words here, into context:

SCULPTAFIT client Brenda Pence 3-month FIT-Q Success Story

SCULPTAFIT Client Brenda Pence 3-month FIT-Q Success Story



There’s only one thing that can make Brenda’s “afterthought” testimonial even better, and that’s someone else chiming in to add her own proof of positive progress…

And Debra does exactly that, with her comment right under Brenda’s post;

Debra writes: “I agree, I have more stamina and my back does not get tired carrying grandson, Colton :-)”

Are you seeing the benefits these wise ladies are experiencing?

While we have women of all ages in here – the two above, Brenda and Debra happen to be “grandmothers”… But unlike most grannies, these ladies made a decision to age with strength, vitality and powerful energy.

When they are doing things, whether it’s gardening, hiking, playing with the grand-kids, or playing with hubby – they want to do it with full capabilities and leave nothing to chance.

How about you?

Are you leaving things to chance?

Are you letting your life-abilities slip through your hands? …Hoping that the doctors will prescribe medications and treatments to keep you above ground?

Well, It Doesn’t Have to Be That Way, Because…

Better with Age

1 – Age Is What You Make of It

2 – You Can Get Better With Age

3 – Tools of Youth Are Within Your Reach

4 – Others May “Get Old” But You Don’t Have To

Want to Be a Real-Life Super-Hero to Your Family?

Cool.. You have 3 options with us then:

1 – SCULPTAFIT Personal Training: this is exclusive and private, but some women have asked for it and it is now an option here.

2 – SCULPTAFIT “Signature” Method: this is our premiere-level small-group fitness/wellness program; aka, “The REJUVE-N8R”

3 – SCULPTAFIT “Express” Method: this is our small-group fitness/wellness program, created for women on tighter schedules and tighter budgets (single moms, teachers, etc…); aka, “REJUVE-N8R Lite”

With these 3 amazing options, YOU have NO EXCUSES now… So, get in touch with Nikki ASAP, so she can get you in for a Studio Tour/Meet & Greet – or a Complimentary Sample Session… Here’s how to reach her:

A – call her (or text her right now): 904-891-3680
B – Or email her: Nikki@SCULPTAFIT.com

…So she can reserve your free Sample Session spot and get you in here, to try The Method for FREE and have you meet some of the other amazing and friendly women here…

Or if you just want to get a FREE start at home, you can get our “7-Day Slim & Tone at Home” here:

FREE "7-Day Slim & Tone at Home" Videos

FREE “7-Day Slim & Tone at Home” Videos

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The Big Shapewear Lie: "Who's Fooling Who?"

#1 Reason to Trash Your Shapewear and Restrictive Undergarments

Published by on September 23, 2016 | Leave a response

We’ve had another amazing week here at the SCULPTAFIT Studio, changing women’s lives through “proper” fitness…

The good word is continuing to spread and our classes are filling up, mostly with women who didn’t have a proper fitness solution until we opened our doors…

Here’s a fun photo we recently took in between classes. Can you sense the positive energy??

530pmWed_SCULPTAFIT_Class

And now on to today’s topic:

The #1 Reason to Trash Your Shapewear and Restrictive Undergarments

“Shapewear” is a huge moneymaking category in women’s apparel, with SPANX being the leader, valued at over $1 Billion (yes, billion with a B).

The reason shapewear generates so much money is simple:

“The garments offer a possible temporary “quick-fix” for
a major problem of many out of shape women – women of
all ages, from early 20’s to mid 70’s… Their insecurities make
them buy these and wedge themselves into the garments…”

With some work, a woman can literally squeeze herself into a “waist to ankle” undergarment (sometimes a full-body undergarment) in attempts to smooth-out the flab, the ripples and saggy excess body-fat… Then she puts on her outer layer of clothes – and she “doesn’t look so bad” anymore…

The Big Shapewear Lie: "Who's Fooling Who?"

The Big Shapewear Lie: “Who’s Fooling Who?”

 

But the day has just begun and she has at least 9 hours of quiet suffering to go before she can pry herself out of the uncomfortable underlayer that allows her to present the physical facade to anyone who sees her during the course of the day…

Going to the bathroom is a chore, because it takes a bit of work to partially remove the undergarments and then “squeeze” everything back in when done with the potty break…

And because of their inherent restrictive and “overtight” nature, they can make a woman uncomfortably hot and sweaty, leading to other “female problems” in the sensitive zones and problem areas… (gas, UTI’s, circulatory issues, cellulite, numbness & tingling, etc…)

But that is all just the tip of the iceberg because there are a few more serious problems that are caused by a woman’s dysfunctional reliance on shapewear…

Out-of-Shapewear?

Out-of-Shapewear?

 

First – a woman must realize, she’s only fooling herself by wearing shapewear, because at the end of the day, you have to remove them and face reality, yes – the truth. You can’t wear them when it’s time to make love and you can’t wear them under a bikini…

Your “birthday suit” doesn’t come with a set of shapewear…

Second (and this is a BIGGER problem), even if you can fake everyone else out when you are wearing your temporary, body-constricting “shapewear”… There’s one more thing you can’t fake – and that is the actual “fitness” of your body…

Your false and uncomfortable “underlayer” acts as a band-aid that temporarily covers the external “symptoms” of an out of shape and unhealthy body…

Shapewear Rolldown

Shapewear Rolldown

 

“And the more a woman relies on the undergarments to
present a false version of her body, the more she let’s
her true health and wellness suffer…”

How does that happen?

Here’s how: by avoiding proper exercise and decent eating habits – which, if done consistently – would allow her to stop wasting money on the undergarments and STOP wearing them altogether because her body would be firm, toned, lifted, strong and NATURALLY shapely…

And she would FEEL AMAZING & SELF-CONFIDENT even when NAKED (regardless of AGE)…

Here’s the truth: by letting your body go, and thinking you can “cover things up” when in public – the only thing you’re doing is sacrificing your personal health and well-being…

The key to fixing this paradox is to take care of yourself. DON’T neglect yourself.

“Invest a little time daily to focus on your
health and fitness, because the benefits
come back to you in multiples…”


Your entire body is a divine gift that was given to your spirit at birth. YOU have the basic responsibility to nurture, protect and enjoy that gift – your body. It CANNOT be neglected, It WAS NOT designed to be treated poorly and disrespected…

Your body is the vehicle that carries around your mind, spirit and soul. YOU MUST maintain that precious vehicle, and NOT run it into the ground.

When you “see the light” and get yourself on the right track, not only does your body improve, both internally and on the surface, BUT your self-esteem and confidence skyrockets.

In essence, you become a new woman and you think back and wonder to yourself “How did I ever get myself to squeeze into those prison-like undergarments everyday??”

You become free by taking simple responsibility for your wellness and fitness, and your life changes for the better – EVERY DAY.

You feel positive and happy about the healthy, fit and toned version of you. And when it’s time to be naked, you feel good about being in your own skin – and being seen by your special someone during times of intimacy…

Loving is good – and life is good…

It’s time for you to ditch the shapewear and RE-SHAPE your body (and self-image) for real, in a way that provides benefits not only to your superficial appearance but also to your health, wellness and longevity… Body, mind and spirit. (NO SHAPEWEAR will ever do all that).

I’m working on the schedule for the upcoming week and I have 3 free spots open for Complimentary Sample Sessions (these will be gone VERY fast). If you want one of them, here’s how to reach me to see if I still have any left…

A – call me (or text me right now): 904-891-3680
B – Or email me: Nikki@SCULPTAFIT.com

So I can reserve your free spot and get you in here, to try The Method for FREE and have you meet some of the other amazing and friendly women here…

Or if you just want to get a FREE start at home, you can get our “7-Day Slim & Tone at Home” here:

FREE "7-Day Slim & Tone at Home" Videos

FREE “7-Day Slim & Tone at Home” Videos



Here’s to your wellness and longevity,

– Nikki
PS – here’s a candid from one of the gentle classes this past week while the coaches were waiting for a few other women to arrive (while Joey is NOT ALLOWED in the Studio during sessions, we did allow him to jump in quickly for this photo opp (all our clients love him – it’s pretty hard not to 🙂

sculptafit-studio-candid-coaches-clients-and-joey

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Joey and SCULPTAFIT Client Debbie

SCULPTAFIT Client Case Study Debbie Will Inspire Many Women

Published by on September 23, 2016 | Leave a response

As you might already know, our mission and specialty is to inspire women to overcome their past battles and challenges of being out of shape and unhealthy, leading them to youthful fitness and energetic vibrancy…

Today’s golden example of inspiration comes in the form of Debbie Dorr’s 3 month update (you may remember her 1 month update we shared a few months ago) as a client at SCULPTAFIT in Saint Johns/Mandarin (you’ll be able to apply her principles to your life STARTING TODAY)…

So you can put a face with the name, here is a photo of Debbie and Joey after a sunrise beach-walk a few weeks ago at Mickler’s Landing in Ponte Vedra (we do fun activities like this, around the area, as a free, value-added bonus for all our clients of the SCULPTAFIT Studio)

Joey and SCULPTAFIT Client Debbie

Joey and SCULPTAFIT Client Debbie

Here is Debbie’s Powerful 3-Month Update:

A – 11 pounds down
B – 2 inches off the hips
C – 4 inches off the waist
D – Energy is WAY up
E – Attitude toward life is AWESOME…

SCULPTAFIT Client Case Study Debbie

Debbie’s Key Points of Inspiration:

1 – She attends 2-3 SCULPTAFIT sessions per week

2 – She does ‘D.I.B.S.’ on the other days (this stands for “Days In Between Sessions” and we provide all our clients with access to a private library of simple coaching videos to follow)

3 – She doesn’t “diet”, but rather is now making smarter eating choices based on her goals and the value she places on her health and longevity

4 – She follows the SCULPTAFIT philosophy of life. (this is a subtle shift in mindset and a new group of positive people in your life who support your goals, and help motivate you to get out of the self-destructive habits you’ve been following for the last bunch of years)

Debbie’s story is actually a bit deeper and more powerful than shown above. She overcame a battle with cancer before finding us, and we’ll be sharing that story in due time as well.

How to Fuel Your Motivation to Reach YOUR Goals


For now, here are the key points that you can use to fuel your own motivation to take back control of your life, your body, your health and your future (if you don’t do this – everything just keeps getting worse and worse – and no medication can save you the way a proper healthy lifestyle can)

1 – Find a program that is SUITABLE to YOU and your needs. (the wrong program can set you back badly, so choose carefully here) One thing you can do right now (For FREE) is get started at home with our “7-Day Slim & Tone at Home” program on this page

FREE "7-Day Slim & Tone at Home" Videos

FREE “7-Day Slim & Tone at Home” Videos

2 – Find supportive activities that you can do on the other days. You must do some physical activity on your “sedentary” days in order to reverse the evil effects of aging.

3 – STOP yo-yo dieting. …And just create a sensible plan of eating that can be followed all year round no matter where you are and what you’re doing.

4 – Follow, or create your own, “philosophy” of life, and the habits that support that philosophy. This becomes your “GPS” for your daily, weekly and monthly actions. Simple but so effective…

It’s quite possible to do those on your own – BUT very unlikely as you might already be thinking. And that’s why we are here… to create the right scenario for YOU to follow the right steps, easily and naturally – for life.

If you’re unsure or still uncertain, just reach out to Nikki (904-891-3680) to set up a time to talk so you can get everything you need to know in order for you to start taking the positive steps for yourself.

If you’re a little unsure or insecure, no worries, because we totally understand – and we’d be happy to have you visit for a relaxed Studio Tour, so you can really get a feel for what we are all about and how we can help you turn your health and fitness around.

Nobody else can do this for you. You are the captain of your personal ship…. Don’t let that ship sink. WE CAN HELP YOU…

In health and wellness,

– The SCULPTAFIT Team; Melanie, Nikki, Kaci, Joey

PS – call or text Nikki right now (904-891-3680) so you can try one our gentle Signature SCULPTAFIT Sample Sessions (at NO CHARGE, totally free, 100% “On the House”!).. or maybe you just want to visit for a Studio Tour to see what we have here for you, before you try a Sample Session.

PS – even if you just have some questions about it, give her a call, so you can see if this is actually something that would be a great fit for your personal needs. Maybe you just want to come on for a relaxed Studio Tour as a first “baby step”, and then maybe try a Sample Session after that… Just let her know.

PPS – here is Debbie’s 1-month progress update that I mentioned at the top of this page:

Debbie SD on SCULPTAFIT

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Heart Attack at 46 Now She's Getting Slim, Fit & Healthy

Heart Attack at 46 Now She’s Getting Slim, Fit & Healthy

Published by on September 13, 2016 | Leave a response

Before I introduce you to Lisa, I want to give you a short preview of a big article we are working on, to share with you, BEFORE the Holiday Season hits…

You know, the season that starts with the Halloween candy/chocolate and rolls right through New Year – the season of eating during the “winter” where most people get further out of shape and gain yet another few more pounds of unneeded, unwanted, excess weight…

Yes, that season… And in anticipation of that self-destructive season, we’ll have a VERY helpful article to share with you in the next few weeks, so that you can be prepared, in advance, to avoid the seemingly inevitable onslaught of high-calorie, high-fat and high-sugar food (and some booze) that wears down your health and wellness.

Stay tuned for that article (help is on the way).

And now it’s time for you to meet Lisa, because her story is going to inspire you…

Lisa came to us about 6 weeks ago. She was apprehensive and a bit scared, BUT, she knew she needed something to help her get her fitness and wellness on track.

Why?…

Because as a single mom, who had suffered a heart attack at the young age of 46, Lisa KNEW she had to put herself first and start taking care of herself, so she could continue to be alive and WELL, for her child, AND for herself.

Lisa and Her Precious Daughter

Lisa and Her Precious Daughter

 

About 3 weeks into her program at SCULPTAFIT, she posted this early review:

Lisa D in week 3 at SCULPTAFIT

But It Gets Even Better…

See, before she heard about us, Lisa’s doctor’s orders were as follows:

1 – You MUST get yourself on a consistent exercise program to strengthen your heart, your lungs and your entire body.

2 – You MUST reduce any excess body-fat, and get your vitals all in positive ranges (cholesterol, triglycerides, resting heart rate, blood pressure, etc…)

3 – You MUST AVOID any risky and inappropriate types of exercise, such as: crossfit, HIIT workouts, bootcamps, hot yoga, etc..)

4 – You MUST find a program that is geared toward middle-aged women, that doesn’t force any uncomfortable protocols on you, and doesn’t include high-impact movements.

5 – You MUST follow a routine that is gentle, BUT still delivers results in a balanced and sustainable way. You want to find something you can enjoy and follow for life, so you can keep the results and benefits for as long as you live.

“When the student is ready – the teacher will appear…”

Lisa was ready and “she found us”…

Here is her update going into her 6th week on the SCULPTAFIT Method:

Lisa Dowling week 5 progress update

What Scares YOU the Most?

“Whatever scares you the most should be the strongest motivator for you to take care of yourself.”

Maybe the thought of a possible heart attack doesn’t scare you.

Maybe it’s other things that do frighten you though…

Maybe the idea of diabetes, osteoporosis… or a broken hip are constantly in the back of your mind… And the vision of becoming wheel-chair bound and a burden on your family is starting to bother you more often…

Or maybe the quiet, but strong fear of losing any physical appeal you used to have is preoccupying your thoughts… and how that might affect your love life, your self-esteem and self-confidence.

Hey, listen – we are all human, and we deserve not only to be our best – but also to be able to offer our loved ones our very best… They deserve our healthiest, strongest and most appealing version of us… Wouldn’t you agree?

Sure, they always say “I love you no matter what shape you’re in.” …But deep down you know that’s only partially true… And they would LOVE to have the “healthy” and vibrant version you… The one that still has some healthy “mojo”…

THAT is what keeps ladies young, and their lives in the Happy Zone

Do you want to live life in the Happy Zone? Then call or text Nikki asap (904-891-3680) because that is our specialty; Getting Women Back Into the Happy & Healthy Zone…

Don’t wait for a heart attack, or some other major health scare to be the thing that makes you get in touch with us – Because by then it may be too late.

Now is Now – and your life is in your hands… We can help you make the best of it.

If you’re unsure or uncertain, just reach out to Nikki and she can give you everything you need to know in order for you to start taking the positive steps for yourself.

Nobody else can do this for you. You are the captain of your personal ship…. Don’t let that ship sink.

In health and wellness,

– Joey Atlas
Founder and Chief Enhancement Orchestrator
SCULPTAFIT Studio of Saint Johns, Mandarin, Fleming Island

PS – call or text Nikki right now (904-891-3680) if you want to try one of our Signature SCULPTAFIT Sample Sessions (at NO CHARGE, totally free, 100% “On the House”!)

We have several time options available so no need to worry about that either.

PPS – even if you just have some questions about it, give Nikki a call, so we can see if this is actually something that would be a great fit for your personal needs.

————————————————————————————–

SCULPTAFIT Studio of Saint Johns, Mandarin, Fleming Island

The Gentle Fat-Loss & Fitness Method for “Real” Women Who
Want to Reverse the Symptoms of Aging and LIVE LIFE WELL

116 Bartram Oaks Walk, Suite 103
Saint Johns, FL 32259
904-891-3680

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The #1 Diet Women MUST Avoid

The #1 Diet Women MUST Avoid

Published by on September 8, 2016 | Leave a response

If you’re like most women, you’ve had your fair share of “dieting attempts”…

And we totally understand, because almost all of our new clients here at the SCULPTAFIT Studio, have been on and off the diet roller-coaster… Always ending up where they started, or even worse – a few pounds heavier.

Which takes us to today’s topic:

The #1 Diet Women MUST Avoid

The #1 diet you must avoid is whatever “diet” you’re planning on trying next. It doesn’t matter which one it might be. The key is to avoid another “diet”. Because…

The #1 Diet to Avoid

1 – “Dieting” does not work. It’s inherently dysfunctional.

2 – It sets you up for internal conflict, and struggle, right from Day #1….

3 – Once the self-deprivation starts, you begin craving all the things you’re not supposed to be eating. You start getting edgy and moody, and it only gets worse from there.

4 – It sets you up for *multiple points* of eminent failure (parties, vacation, friends visiting, dining out on the weekend, binging on your secret stash when nobody else is looking, etc…)

5 – And it sets you up for another frustrating setback that leaves you even heavier than before you started the “diet”.

And that’s getting off safely. See, there are many “diets” that can cause damage to the delicate female physiological environment… especially when you start factoring in injections, heavy supplementation or appetite suppression aids…

And once you start messing with the hormonal system – further destruction and damage are just around the corner. You may even have a friend or two who suffered this fate.

Diets Are a Band-Aid, Not a Permanent Solution

Most “dieters” are missing a few critical elements in their quest. Hence the repetition of the “roller coaster ups and downs” of yo-yo dieting.

Truth is, the dieting industry THRIVES on the roller-coaster nature of human behavior. People want quick fixes, and will keep buying and trying them “THINKING” that eventually something “might” work… (NOT going to happen). Hence the multitude of “new” diet books and weight loss products that hit the market EVERY YEAR.

This image represents just a sliver of the current mass of diet books on the market. Crazy, really.

Too Many Diets and Not Enough Permanent Solutions

Too Many Diets and Not Enough Permanent Solutions

 

Behavior Change WITHOUT Mindset Adjustment Sets the Stage for Repeated FAILURE

Yes, there are some great “diet” books that are really just wise nutritional meal plans, compiled into a book and given a cool name or title.

HOWEVER… most women, even if fortunate enough to stumble across one of these good ones, still lacks a critical element needed to make the jump from “serial dieter” to “women who is living a healthy lifestyle”.

That critical element is MINDSET

So, the revelation here is this: The FOCUS cannot be on a “diet” for the sake of weight-loss…

The FOCUS must be on total health for optimal living NOW and far into the future (quality of life and longevity). When that is the FOCUS, your lifestyle becomes defined by your habits which support your personal GOALS and VALUES…

You are not trying to lose weight to improve your health, but rather; you take steps to improve your health and wellness and the weight-loss happens as a natural by-product. <<= Read that one more time.

The “weight-loss” happens naturally because of your bigger picture “life vision”, which is all tied to your MINDSET.

Weight-Loss Without Being on a “Diet”?

Listen, I’m not trying to paint a grim and hopeless picture for you…

On the contrary; I’m here to show you that your healthy weight loss and wellness can be a complete reality and you can achieve a weight and fitness level that turns you into THE BEST version of yourself REGARDLESS of your age (40’s, 50’s, 60’s, etc…)

But it’s not going to be from “another stab at the next diet craze”. But rather, it’s going to be from:

A – a simple, but powerful, shift in your mindset
B – gentle, but effective (and FUN) exercise, specifically for the female body and mind
C – subtle changes in your choices and habits, so they are in line with your goals and values.

Those are the 3 Critical Keys to Fitness Enhancement and Weight Reduction that we guide women through, here in the SCULPTAFIT Studio.

The women who are coming here “have seen the light”…. They KNOW “diets” do NOT work, because many of our ladies, before discovering us, have tried time and time again, only to keep hitting the wall of failure… And then they realize – there has to be a better way, a healthier way…

Weight-Loss comes as a pleasant “side-effect” of healthy habits of female-focused fitness and sensible, well-rounded nutrition.

We are “The Way”… we are helping dozens and dozens of women RIGHT NOW, as you read this article – and we want to HELP YOU TOO…

Do YOU Want to Get OFF the Yo-Yo Diet Roller-Coaster?

You have to want the best you, the healthiest and MOST youthful you, the YOU who is the master of your own mind, body, spirit – and YOUR DESTINY…

We take you OFF the roller-coaster of failed dieting and we gently coach you to that healthy & youthful destination. We’re at your side through the journey – along with this amazing group of supportive and positive women who make up our SCULPTAFIT Community…

Together we reduce all the negative forces and influences on your life – and we replace them with empowering and nurturing forces that lift you higher and higher, by making you stronger and more energetic… Physically, mentally and spiritually.

You Become a Vibrant Force of Nature (As Intended) and No Longer a Withering Shadow of Years Past.

Get off the diet “roller-coaster” ASAP… and come meet us to see where your “answer” is waiting for you. YOU owe it to YOURSELF and you deserve it. Your life is a DIVINE gift and it’s up to YOU to take the BEST care of it.

Call (or Text) Nikki right now (904-891-3680) to See What Your Next Step Is

Becky B weight loss at SCULPTAFIT
Lisa Ronnie Nancy 5 star SCULPTAFIT reviews

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7-Minute Stretch Sequence Ends Aches and Stiffness

7-Minute Stretch Sequence Ends Aches and Stiffness

Published by on September 2, 2016 | Leave a response

Most aches and pains of the body, especially the hips, back and neck are caused by sedentary lifestyle and lack of flexibility conditioning… and not by any specific injury.

Because of that – most aches, pains and stiffness can be alleviated with a series of natural stretches that increase joint mobility, enhance musculo-skeletal range of motion (ROM), and reduce incidence of injuries commonly associated with sedentary living (i.e.; couch potato, etc..)

This 7-minute “life-saver” will have you feeling immediate relief and increased range of motion.

Before you start:

1 – GO EASY: Even though this is a very basic and gentle stretching sequence, you do not need to be aggressive with it.

2 – Only do the stretches that feel comfortable. If any of them feel out of your ability, then hold off until you gain flexibility by doing the ones you can.

3 – IF IN DOUBT, show this video to your doctor and get clearance to do it before attempting on your own.

4 – Before you leave this page PLEASE DO share it with your other female friends, family and co-workers so they can benefit from it as well.

Are You New Here? If So, You Have 3 Sweet Options:

1 – Start Your FREE 7-Day “Slim-Down & Tone-Up at Home” Method on this page (you’ll also get the latest articles, videos and updates posted on our blog).

2 – Call, or Text, Nikki (904-891-3680) to See if We Have Any Complimentary SCULPTAFIT Studio Sample Sessions available (we only offer 4 of these per month)

3 – Call, or Text, Nikki (904-891-3680) if you have any questions about your specific personal health and fitness needs and goals – and to see if you’d be a good fit for the SCULPTAFIT Method and Community…

“We have a very special community of women who are all health-conscious, very supportive, positive and non-judgemental… This is the type of nurturing environment where MAGIC happens and it’s what sets us far apart from all other fitness & wellness options out there…” – Joey Atlas; Founder, SCULPTAFIT

530pmWed_SCULPTAFIT_Class

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3 Deadly Myths of Fitness for Women

3 Deadly Myths of Fitness for Women

Published by on September 1, 2016 | Leave a response

This article started as “3 Deadly Myths of Fitness for Women”… But there were 2 more myths that I felt needed to be added, based on previous questions from our clients here in the SCULPTAFIT Studio – so it is now…

5 Deadly Myths of Fitness for Women

No need for a drawn out introduction or preview paragraph… So, we’ll get right into them:

Myth #1 – “You Must Lift Weights to Prevent Osteoporosis”

Lots of people (including trainers/fitness instructors) don’t realize that “weight-bearing exercise” is not the same as “weight-lifting”. Unfortunately these 2 terms are mistakenly taken to mean the same thing – and because of that, women are mislead into thinking the only way to prevent, or reverse osteoporosis is through “lifting weights”. Which is a false.

“Weight-bearing” is simply a force (direct force, shear force, etc…) that the bones are subjected to. This “force” does NOT have to be induced by weights (barbells, dumbbells, stack-machines).

The force required to stimulate increased bone-density can be derived from:

A – the body working against gravity
B – the body working against resistance bands
C – the body working isometrically

These gentler forms of exercise provide all the benefits of preventing, or reversing, osteoporosis, while removing the dangers and discomfort of “weight-lifting” based exercise programs.

Myth #2 – “You Need Progressive Overload to Keep Getting Results”

“Progressive Overload” is basically the concept that states; “in order to keep making fitness progress, you have to keep pushing your body’s limits by increasing the amounts of weight you lift and/or the intensity at which you exercise…”

female body is delicate must be strengthened with care

Now, while that might be fine and dandy for the average, younger male or female; it IS NOT suitable for the average woman (middle-aged, busy mom, etc..). In fact it can be downright hazardous.

MANY people (male and female), have been badly injured by way of this “Progressive Overload” myth. There are other, MUCH safer, ways to guide the body to an optimal state of wellness & fitness, WITHOUT subjecting it to risky and painful protocols. Muscle stimulation can also come from other variables and factors, no just from overload alone.

Myth #3 – “You Have to Shock Your Body and Cause Muscle Confusion”

This one is a joke. I cringe when I hear people talking about this one because the truth is:

A – You CANNOT “shock your body” in a positive way, through intense exercise
B – You CANNOT “confuse your muscles” with odd workout approaches

shock my body confuse my muscles no thanks

And if you try – then the consequences are not good ones. Chiropractors and physical therapists have LOTS of patients who tried this approach, and they’ll be the first to advise that this is NOT A WISE APPROACH to fitness.

Myth #4 – “Yoga or Pilates Is All You Need”

Some women have tried yoga or pilates, and some have not…

There are a wide range of choices in these two types of alternative exercise options. Some are very gentle and low-risk, while others are very extreme and high-risk. Inside of that, you have a wide array of instructors, which presents a whole other layer of complexity to these choices.

yoga can be good but it is not for every body

But all that aside, here’s the bottom line: Yoga or Pilates CANNOT give the average woman everything she needs in order to reach her ideal health & fitness goals.

We have many women who come to get started at SCULPTAFIT and they openly share; “Yes, I’ve been doing yoga 3 times per week, and I feel good with it, but it’s obvious that I need something else in order to really change my body the way I want to…”

While a good yoga or pilates program is fine to include as part of an overall approach to fitness and wellness, it might not provide the amounts of total-body stimulation required for:

A Gentle, Multi-Dimensional Approach Is Required For:

– body-fat reduction
– muscle-tone enhancement
– improved body composition
– improved balance & strength,
– health optimization, etc…

All those important needs, that elude most women in their 40’s, 50’s and 60’s – are exactly what the SCULPTAFIT Method targets and addresses, in a gentle and fun way.

Myth #5 – “You Have to Do High Intensity Exercise to Get Results”

High Intensity Exercise is rising in popularity, especially among the younger crowds.

Unfortunately, this rise in popularity is also creating a whole new market for orthopedic surgery and/or injury rehabilitation (wrists, knees, neck, shoulders, back, etc…)

Even worse is that these various HIIT programs are being touted as the “fitness cure-all” for all age groups, and this is where the damage gets really bad.

See, a 28 year old man can usually recover from back, knee or shoulder surgery fairly well, BUT, the average middle-aged woman may be looking at a completely different scenario when it comes to injury ramifications and recovery issues.

Injuries can go far beyond the common joint-damaging incidents, and into areas that involve;

A – Hernias (inguinal, umbilical, hiatal, etc…)
B – Pelvic-Floor Damage
C – Hormonal Dysfunction
D – Depression Trigger

Truth is, HIIT workouts shouldn’t even be done by most men, let alone women. But, that’s an article for another day…

The key take-away for you, is that you now know 5 bad fitness myths that every middle-aged woman should know. And by knowing these, you’ll be able to not only avoid the dangers, but also have a much better vision of what your IDEAL fitness program should look and feel like.

With that in mind, please share this article with your female friends, so they can avoid possible injuries and setbacks – and also get more clarity on the exact kind of fitness approach they should be following – so they can:

1 – reshape and revitalize a frail & flabby body
2 – improve internal health and mental wellness
3 – regain physical abilities that have been deteriorating
4 – reverse the symptoms of rapid aging…
5 – And live a LONGER & STRONGER LIFE …Just like Brenda:

Brenda's Anti-Aging Progress Photo at SCULPTAFIT

Brenda’s Anti-Aging Progress Photo at SCULPTAFIT

If You’re New Here – You Have 3 Sweet Options:

1 – Start Your FREE 7-Day “Slim-Down & Tone-Up at Home” Method on this page

2 – Call, or Text, Nikki (904-891-3680) to See if We Have Any Complimentary Sample Sessions available (we only offer 4 of these per month)

3 – Call, or Text, Nikki (904-891-3680) if you have any questions about your specific personal health & fitness needs and goals – and to see if you’d be a good fit for the SCULPTAFIT Method and Community…

“We Have A Very Special Culture That Is Growing By Attracting Amazing Women Who Are All Very Supportive, Positive and Non-Judgemental… This Is How MAGIC Happens…” – Joey Atlas; Founder, SCULPTAFIT

SCULPTAFIT Saint Johns Magazine Photo Shoot

SCULPTAFIT Saint Johns Magazine Photo Shoot

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