Womens’ Fitness: Ladies Should NOT Be Working Out Like ‘Tough Guys’

-by Joey Atlas, The Woman’s Trainer

Womens’ Fitness: Ladies Should NOT Be Working Out Like ‘Tough Guys’

A few weeks ago I had a new member post a question for me in the private forum of my interactive site (www.BestFitnessAdvice.com) – the one you get free access to when you get started on the ULBHTM program…

Anyway – here’s her question:

“Hi Joey – just ordered the e-Manual today and I’m very excited about this because I’ve been working myself like crazy 6 days a week in the gym – and I’ve been at it for about 7 years now. See, after my second daughter – my body looked like one of those big bean bags that you sit on – it was a mess…

Anyway I joined a gym and basically started doing the same thing that everyone else was doing – ya know – the squats with weight, leg presses leg curls, the smith machine, dead lifts – you name it I was doing it…

All the guys told me I was doing the right thing – to work hard and keep pushing…

Well after seven years and hardly any results – I knew I had to try something else… One of the other mother’s from my kids school told me about your lower body program and emailed me the link to
your site – and well, here I am!

I’m starting your leg, butt, hip, thigh and tummy Makeover in the morning – would you advise that I stay away from the ‘men type’ workouts for a while?”

Thanks, Joey


Hey Collette – welcome to ‘the club’…

First things first: You are a woman – so there is no need for you to think about working out like a man… Now there are 2 key reasons for this…

1 – most men don’t exercise properly (most of them just don’t publicly admit that they are not quite sure if they are doing the right program – most guys do the ‘monkey see – monkey do’ program) – if you watch them – they all do the same exact stuff – it’s like the blind leading the blind…

2 – a woman’s body is much more delicate and sensitive – and doesn’t react favorably to the strenuous nature of the weights and machines that men “like to do” because they are ‘tough guys’.

Most women – after pounding their bodies for several years with the gym type workout routine – start to get aches and pains that they never had before – these aches and pains are a crystal clear warning sign from your body saying “Hey – please stop beating me up every day – what you’re doing is not helping me – it’s hurting me and I don’t know how much more I can take be before I break down.”

So – yes – stay away from ‘the gym’ – at least for all your lower body work – if you still want to go there for some upper body and some cardio – that’s cool…

OK Collette – keep me posted on your progress,

So, have YOU ever done ‘the gym thing’ – did it work for you? Did it feel too strenuous? Was the time commitment a bit unrealistic? Did you get any of the aches and pains? …

… and most importantly…

Did you get ALL the results you were hoping you would get?

Let me know – just post your comment below…

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Worst Cellulite Treatment Gives You More Cellulite!

- by Joey Atlas – Womens’ Favorite Trainer

The Worst Cellulite Treatment Actually Gives You More Cellulite!

As I looked at some of the recent success stories that I’ve received (a few of which have been posted on the home page) – it made me realize that there are supposed ‘cellulite treatments’ in the form of exercises, creams, lotions, wraps and pills (just to name a few) – that are actually causing more cellulite on women’s toughest problem areas.

Here’s why…

Prime Example: A woman gets so fed up with the cellulite on her legs, butt, hips and thighs – and finally decides to start an exercise program (something she really doesn’t want to do) – because the girl that does her nails told her that she heard exercising helps get rid of cellulite… [Please note this type of scenario can happen many ways... i.e. - a helpful hubby buys the wife a B.S. piece of anti cellulite exercise equipment, boyfriend encourages his girl to join Curves for women... too many to list...]

So she begrudgingly joins the local fitness center and gets put on a program with all the typical weights and machines for legs – which is the equivalent of feeling the need to break an egg before you put it into the frying pan… with a freakin’ sledge hammer for Pete’s sake!

So she gets into the routine …bustin’ her ass for a few weeks …the initial soreness subsides and she’s cruisin’ along – doing 2 or 3 tough leg workouts every week…

But – every time she strips down before getting in the shower – she looks in the mirror and the dimpled & shadowy skin is still there – …no cellulite reduction – just a little stronger in the legs – BUT with a few new aches and pains to go along with the early stages of humiliation…

Now – let me make note here – this happens with all the bogus cellulite scams and treatments out there.. But here’s the problem – exercise, wait let me specify… THE PROPER EXERCISES do reduce and get rid of cellulite… But exercises that are prescribed to the masses – are not structured to target and get rid of cellulite…

Here’s an analogy that will help illustrate this beautifully…

Remember the scene in Rocky where he beats the crap out of the side of beef?

cellulite treatment article
Rocky Beating a Dead Horse (I mean cow)

When he’s done throwing punches the side of beef is still fully intact… BUT it’s bruised and bloodied, and battered with a few broken ribs on the inside… – later on, that same side of beef which took a brutal beating, gets sliced, diced and filleted into several dozen pieces (or filayed, or falaid…) with a small but sharp butcher knife WITHOUT the butcher breaking one bead of sweat…

See, the butcher got the job done properly with the right tools and the right technique…

Which brings me back to the point about cellulite treatments that actually make it worse…

cellulite exercise for thighs butt
Body Bruising Exercise

I’ll keep this simple and to the point…

So our lady that we mentioned earlier… Shes a few more weeks in and she’s convinced the cellulite isn’t going away – as a matter of fact – as much as she hates to admit it – she’s actually noticing that it’s getting worse!!

That’s because it is… See, an exercise program that doesn’t get rid of cellulite – won’t stop it from getting worse either. Nasty but true!… Easy to understand, right?

So naturally she quits the brutal gym workouts and gives up altogether… But here’s the bigger problem… She still believes that the program she was following was supposed to get rid of her cellulite – when in reality it wasn’t – and because of this – she now believes it’s her “genetics” that has doomed her body and her happiness for the rest of her life…

This happens every day… I know, because I’ve been helping women like this for about 21 years now. It used to bother me a lot – until I learned how to it put it into perspective – and since I’ve put this fact into perspective – it’s helped me realize with more clarity the gift I’ve been given in being able to empathize with and guide toward success the type of woman who has experienced this type of misdirection and subsequent letdown…

You may have “cellulite” (dimples and shadows)… You may not have any cellulite – or you may be trying to prevent cellulite as you ‘mature’ (as you get “older”)… either way…

I hope this article has helped you understand the perils of the wrong cellulite treatment and how to avoid the pain and agony that can result from going down the wrong path.

I’d love to hear from you – so please post your comments, questions, nagging problems, burning desires below – or if you just want to tell me how handsome I am or that I look like a cross between Danny Devito and Mr. Clean – that’s fine by me ;-))

Your trainer for life…

the cellulite killer

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Fat Loss Diet and Fat Loss Pills: The Dark Side…

- by Joey Atlas – ‘The Woman’s Trainer’

Fat Loss Diet and Fat Loss Pills: The Dark Side…

When I’m out and about, running errands, grocery shopping, whatever… – I’m always taking a quick inventory of the fat loss diets and pills – that are being marketed to desperate women. Knowing what I know – I can look at these things for what they are – nothing more than a cleverly packaged and marketed “thing”…

See the truth is – if these things really did what they promised – most women would be in the tight and sexy shape they desire – but as you and I know – this is not the case…

If you read the chapter in ‘Fatness to Fitness’ that talks about how these companies can get away with these tactics – you’d understand why it’s all allowed to continue costing womens lots and lots of money for nothing in return…

The reason why I’m writing about this today – is I’ve been getting a LOT of emails inquiring about “diet tricks” or “diet secrets” or “diet pills” that actually work…

Now – When someone asks about a ‘diet pill’ that actually works – they always admit – they want to be able to not exercise – still eat like crap and just take the pill and lose the fat. I can tell you straight up – it doesn’t exist and will never. And anything that’s out there now – carries very gross and health crippling side effects…

That being said there are some things that do help, please notice the key word ‘HELP’ – by no means am I telling you there’s a magic pill out there… – if you are exercising a little (gotta be the right exercises though) and you eat pretty good for what your daily needs require, there are a few things that can help you burn extra fat – and keep it off easier… I’m not gonna get into what those agents are – that story will be covered another day…

OK – in terms of the dieting tricks or secrets… I recently realized that most women don’t really want a nutrition plan per se… what women really want are shortcut tactics and dieting tricks for fat loss that are healthy but do WORK… but of course they want them from someone they trust and know…

A few days ago I was talking about this to a friend of mine, Frank, who spent a lot of time with me in my competition years – these were times when I’d take my body fat from 19.7% down to 4.5% in a matter 7 weeks on average. Frank saw everything I did – every move I made during these weeks of methodical fat loss. He knew that my exercise habits didn’t change – it was all simple tweaks and tricks in how I ate…

In his words, he would say “It’s like you flip a switch and your body fat literally melts away while you’re asleep or something.”

And he was right – but it wasn’t only me… see I had a huge advantage over most of my counterparts – I was an exercise physiology major – and most other bodybuilders or female fitness competitors were in accounting, construction, engineering, journalism, etc…

So the only thing they learned about losing fat was what most everyone in the mainstream world were learning – not very helpful stuff…

But some realized what I knew, and how fast I got my results and asked for help – so I gave it to them – I started sharing my tactics and strategies with some people, mostly women (most guys were too proud to ask for help) that really wanted it and appreciated too… and they’d get the same results – fast fat loss, while maintaining muscle tone – without sacrificing their well-being one bit…

Anyway, Frank says “Why don’t you pull together all of those fat loss tricks and shortcuts you used to use and put them into some kind of easy tutorial that women could learn from quickly and just do?”

I said “I don’t know Frank, some of it can be seen as little radical even though its not, but you know how perception is everything… and besides a lot of the fitness insiders closely guard some of these secrets from the mainstream world – I’m not sure I wanna ruffle any feathers, ya know?”

Some of this is considered ‘Underground’ stuff – because it’s not like the stuff you read in your daily newspaper fitness column, like…

* You need to eat breakfast every day
* You need to follow the food pyramid guidelines
* You be sure to get 5 – 7 servings of veggies daily

No – it’s way different and much more specific than that…

Frank said “Yeah but did you ever ask yourself why this stuff really isn’t taught in the ‘real world’ like to regular people? There’s really no valid reason and somebody will eventually come out with this stuff – and it might as well be you Joey.”

I told Frank he was right – and that I’m gonna do it, what the hell !…

So now as I ponder this – I would like your input and feedback. As I pull together these fat loss tactics and the precise but simple instructions on how to easily follow them – tell me below in the comment form – write as much as you want to – TELL ME YOUR WISHES – be open and honest…

– what your specific needs are – what would be most important to you in a fat loss plan
– what diet or fat loss challenges hinder you the most
– what features would be found in your ideal diet or fat loss plan
– describe the perfect diet (be realistic) and what would be most helpful to you and your lifestyle
– why do you think you have struggled in the past
– what confuses you the most and frustrates you
– what things have you tried that made you feel ripped off and cheated

And feel free to add anything you want to see addressed in your perfect fat loss tool, handbook or program. And remember this is specifically about food/diet – not exercise, not workouts…

Your trainer for life,

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Seductive Exercises: Turn Him On With These Easy Moves

- by Joey Atlas, Sexual Enhancement Therapist (<= How's that for a cool title!? ;-))

Seductive Exercises: Turn Him On With These Easy Moves

I posted a version of this on one of my other blogs and got a welcome response from it – so I thought it would be good to share it here as well.

There’s no question about it… being in better shape means better love making, intimacy and of course, ‘performance’.

sexual exercises
Sexual Exercises

Please remember – ‘better shape’ is a relative term – and I’m not suggesting, at all, you have to be a perfect ’10’.

Those of you who’ve been following me for a while know exactly what I mean…

Absolute perfection is not the goal – but continuous, realistic improvement is…

… But what most women don’t know is how fast the sexual enhancement effects of a few simple exercises can be realized and experienced…

This fantastic email puts it perfectly –

Hey Joey!

I recently bought your Leg, Butt, Hip and Thigh Makeover e-Manual and as soon as I came home yesterday I started “the Makeover”. After moving the living room table aside, I put my fitness mat on the floor and started the exercises – excellent instructions, I must say…

Many of these exercises are unknown to me but I quickly got the hang of them… your instructions make it quite simple. The exercises are fun, brilliant and deliver a stimulus to strategic muscle areas – a VERY targeted routine, I have to admit.

I gotta say, Joey – this is a far-cry from the typical body-busting squats & lunges with weights and machine routines I’ve been through at the gym, a pleasant departure, for sure… I’m surprised at how much ‘deeper’ and evenly I feel this routine working…

Anyhow, my husband got home from his meeting as I was finishing up the last few moves and he was pretty excited to be able to watch me doing this. He grabbed some cereal and sat down and said ‘I LOVE your workout outfit’…

He made me laugh… I asked him if he thought I was doing the exercises the right way…

He really likes your program and made a few comments about the exercises… All of this created a romantic mood in him (and me). He went into the bathroom and posted a note that said “True love lasts forever…”. My heart melted and needless to say we had some “intimate” time together – it was wonderful ;-))

This program will enhance many marriages and improve relationships, Joey – excellent job – I LOVE it, and what it’s doing for my body, mind and spirit… ;-))

– Taunia,

I love getting emails like this!

Now, as fate would have it – not long after I posted this on the other blog – I had a bunch of women enthusiastically respond… and here are just a few of those sizzling responses…

Hi Joey,

I can tell you that after doing your Lower Body program for 10 months there is an amazing change in my body. The changes occurred gradually and so it was easy for me to notice how the change is positively affecting my marriage.

My husband and I have a much better sex life.

I feel so much better ‘in my skin’ that I’m not afraid to try different things in the bedroom. I have more of an internal drive and I’m just so glad that we found you on the internet.

I am a cellulitey (my word) person even though I’m only a size 4 and when I searched on the web for something to change my body, i ran across your Lower Body Makeover program. I’m SO glad i did!!!

Although the skin is still a little dimpled (and improving each month), my body shape is so much better and my skin is so much smoother.

Thank you for helping women all over the world!!!


I love it, I love it, I love it!! Yeah Baby!

hi joey,

Your magic methods are working wonders for me….

i have been following your program and strategies… and i must say it has changed my life for good ! …i’ve re-gained all the self confidence and inner beauty that i had slowly lost over a period of time ‘coz of a fast paced professional life in a competitive world….

YOU are doing a great job…keep it up……!

thanks a ton,

kalpita chodankar – india, mumbai

As I said earlier – being in better physical condition is a catalyst for many other things we do in life – including one of the most enjoyable acts – sex with the one you love. Improving your fitness of the mind, body and spirit will improve your sex life – in more ways than just the superficial appearance part…

More on that to be covered later…

What are your thoughts and/or experiences about sex and exercise? Please post below – I’ll be waiting to hear from you…

Your trainer for life…

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Another Mother Gets Her Sexy Back… And Her Life!

- by Joey Atlas
A few months ago I added a thank you note to the home page of this site that has inspired many women since I added it…

Now it’s important to note that we get a load of ‘thank yous’, some with ‘before and after’ photos, every week – the problem is 99% of the women that send them in are very modest or shy and they specifically ask us not to make the info public…

Of course – I completely respect that and obey their wishes – (please keep those success stories coming – even if you don’t want us to post them on the site)

Below is an email that just came in a few days ago. There is real power in Roxie’s words – if you miss the message the first time – read it again slowly. And please share your comments or thoughts after you read her email…


I just had to share this, because – your e-mails are so encouraging… I’ve never been much into exercise and after 2 years of hormones and then the birth of my daughter – I just never seemed to be motivated to take care of me. Hence, I ended up being in the neighborhood of 164 lbs and standing ONLY 4’11”.

Even when young and thinner, I had the blessing of your typical Cuban body… Curvacious… Nicely curved calfs, thighs, hips … well you get the picture. As the years passed and the fat lbs came… The curves remained, only much larger and more prominent (very unhealthy and unsexy).

There were many mitigating circumstances starting at the young age of 4, when I was kidnapped, through countless failed relationships, which culminated in my husband of 12 years waking up one morning to tell me he was leaving on that day, because he had been gay all along.

Then sometime ago, I went on line, not so much looking to lose weight because I had tried them all and I had failed miserably at all, but to find a way doing something about the part of my body I hated the most!

My butt and thighs!

I stumbled across your site, signed up and have been receiving your e-mails ever since. As time has progressed different areas of my life have stabilized due to my faith in Christ, my friends and the extensive support system I am blessed with. Part of my “road to recovery” was the continuing e-mails, from YOU, Joey, with sound, ‘real people’, doable advice. It just made sense!

I don’t do everything you say or follow through all the time, but nonetheless it has still made a significant difference in my perception, allowing me to know that I can be thinner, toned and in shape. That with a little dedication and effort ….. I too can have a “normal” butt, thighs, etc.

I turned 40 in December… and to the giant I had wrestled with all of my life, I finally said “enough!” – “Do everything you want to do that others said you were not capable of, start living outside the box that has been built around you the first 40 years of your life.” Don’t get me wrong those who loved me had tried to protect me so much out of their love, that they had stifled my spirit.

So I decided that I was going to go wayyyyy outside my little secure box and dream really big – I just filled the registration to join Team ‘n Training from the Leukemia and Lymphoma Society and plan on running a marathon. I have not yet started the training, much less crossed the finish line and I have accomplished one of the greatest things of my life.

I dared to dream and chose to act without being afraid of failing.

When my family asks “why?” I simply smile and say “WHY NOT!”

Anyway, there were many factors in my progress, but your e-mails of advice and sound, common sense knowledge, are what allowed me to see that exercise was not my enemy, then I realized I liked how I felt after it.

A little here a little there, but always a part of my daily life… I now weigh in the neighborhood of 135 lbs., depending on the time of month, and the beauty of it is, I don’t care what I weigh or what my thighs look like. Because I am learning to focus on the changes that are sculpting the next 40 + years of my life.

Thank you from me and the countless people you reach out via e-mail.


Beautiful stuff – I love it!

Remember – I’m looking forward to hearing from you too! Yes, you!

Your trainer for life,

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Got Back Pain? Beware the Hidden Dangers of Exercise

- Contributed by Steven Hefferon, CMT, PTA – http://www.EasyBackPainFix.com

If you go to the gym to get healthy and fit, look good, feel good and pamper your ego, then I urge you take a minute to think about something…

Do you remember the old adage, “People like to do what they are good at and comfortable with”? Are you living that old adage at the gym? Most people do. They have a set routine at the gym and it’s that routine coupled with the mechanics of the equipment that can lead to trouble–either very quickly or over time.

Here is the problem. Working out can lead to injury, no question. The challenge is in knowing how it can happen and how to prevent it. There are two basic categories of injuries: the sudden accident (a.k.a. trauma) and what can be described as the Process Injury (in other words, the long, slow development of a condition.) My goal is to protect you from both types of injury.

Traumatic Injury at the Gym

Let’s start with the 5 basic concepts of working out in order to show you how easy it is to injure yourself in a traumatic way.

Intensity: How hard you work out.
Frequency: How often you work out.
Duration: How long you work out.
Progressive Resistance: Using more resistance with each set you perform.
Progressive Overload: Starting at a higher level of resistance at subsequent workouts.

Each one of these principles has the ability to cause injury. But when you couple them with having a trainer or workout partner egging you on to eek out one more rep as you get fatigued, you go into all kinds of contorted positions to get the job done.

All of a sudden, Bam-O! A hundred different injuries can happen. And they will take a long time to heal. You will have defeated the entire purpose of going to the gym in the first place.

Please understand that the body can tolerate a lot of abuse before you pay the penalty of an injury. Just know that injuries can happen in seconds and the effects can last a lifetime.

Injury as a Process

Traumatic injuries do happen. But more often it is the slow progression injuries that are far more sinister and very well may be the root cause of some traumatic injuries. So I would like to focus on what happens over the long term so that you can make a change now to prevent injuries.

I have spent the last 10 years of my life dealing specifically with what are called muscle imbalances and their effects on the back and body. In describing the concept I will use some examples and try to make you aware of what possible injuries you could be facing.

Let me begin by describing what muscle imbalances are and then give you an example. Muscle imbalance can be defined as strength and flexibility of one muscle group compared to the opposite muscle group. So if you compare the strength and flexibility of the quadriceps to the opposite muscle group, the hamstrings, in nine out of 10 people the quads will be overly strong and overly tight compared to the hamstrings. That’s the definition of having a muscle imbalance.

How Back and Body Injures Start!

The quads are always going to be stronger then the hamstrings, so you may be wondering what is wrong with that. Let me give you some possible examples of what can happen if your quads are out of balance with your hamstrings. As I give this example, understand that there are other imbalances that often happen at the same time to develop this condition. For example, the hip flexors and the glutes can be out of balance too.

When the quads are out of balance with the hamstrings, there can be uneven and excessive wear and tear on the cartilage and ligaments of the knee. The knee will not function correctly and conditions will develop to the point were running or physical activity will be impossible.

Second, balance between the quads and the hamstrings keep the pelvis in a neutral and stable position. But when you have overly strong and overly tight quads, your pelvis will be pulled in several different directions. In some cases the whole pelvis is pulled excessively forward. In other cases one side of the pelvis comes even more forward and the hip goes too high, causing the pelvis to rotate. This is very common in physically active women over 40.

When the pelvis is not in the most neutral and most stable position possible, the spine may go into abnormal curvature. It is that abnormal curvature caused by the muscle imbalance that can set you up for hip problems, SI joint problems, back problems and sciatica.

How Does This Happen?

The very equipment you are using at the gym is either directly or indirectly helping you develop your muscle imbalances and setting you up for future problems.

Let me give you some examples. You cannot help but develop raw quad strength when you use the leg extension machine. As I asked you before, do you stick to exercises that you like to do? Let’s face it, everyone hates to work the hamstrings because they are weak and it is hard to do. So most people overwork their quads and under-work their hamstrings.

Another example is the calf raise machine. Again, the calf muscle will always be stronger then the muscles in front of the shin, but when you blast your calves and do not work the muscles in the front of the shin you are setting yourself up for planter fasciitis, heel spurs, Achilles tendonitis and even knee problems.

Let me recap. Working out with gym equipment puts enormous unnatural force through the joint, restricts movements to linear motions and can very easily overdevelop muscle groups. This combined with the development to muscle imbalances—is a hidden root cause of most if not all physical injuries at the gym.

Action Steps

As with any new desire to make a change in your life, you must first have a starting point. There is no easier way to get started then to take an inventory of where you are right now. It will not help you at all to make subjective assessments about yourself and not be honest, so I have a few suggestions:

Take photos of yourself. I would not always recommend this. But in cases were your health and wellness are at stake, why not? Here is what you can do. Put on a bathing suit and have someone take photos, front, back and both sides, making sure that you see head to toe. Then take a look–not with a judging eye but a caring eye, looking for areas that are not in balance. For example, is your head straight? Is your head over your shoulders or is it forward of your shoulders? Are your shoulders level? What about your hips, are they level? (Look at your side view and suit line as a guide.)

Those are just some of the areas that you can gauge yourself on. You can also use the photos as a reference of how you are now so you can look back at how you were then.

Feel the pain. The best way to assess pain is by asking yourself how you feel in the morning, during the day and at night. With this one you will need to be honest with yourself, and I suggest that you write this down. You can even mark up the photos you took by writing on them at the body part or parts where you feel pain.

Listen to your body. If you are working out and you feel a little something and you’re not quite sure what it is, rest assured it’s your body telling you it does not like what you are doing to it.

Build your awareness. If you live with fear, worry or doubt about your weight, health or medical condition, the best way to overcome that it is to build your knowledge on the subject. Study what others already know. And remember to always stay enthusiastic about the process. That is the secret to achieving your goals.

If you do not mind I would like to end with a short story of a one of my clients. She is a 43-year-old professional with a desk job. One day she decided that she was going to lose 20 pounds by summer. So she joined the gym, where she took a spinning class, used weights and at the same time trained for a 6K run on Memorial Day. She did this for about four months. Fast-forward to race day. She starts the race and within the first mile she knows she is in trouble. But she decides to finish the race because the pain is not that bad.

I get a call that night. She tells me that she cannot walk and asks if massage would help. I go over that same night. When I get there she is on crutches. She cannot walk. She has foot pain, knee pain and the effects of Piriformis irritation. I agree to work with her and only do what she can tolerate. I then urge her to see a doctor. On Monday morning, she does.

At the appointment she was diagnosed with a bone spur in her heel, a stress fracture on her tibia by the knee and wicked Piriformis Syndrome. As I write this, two months later, she still has not been able to return to any physical activity.

Listen to your body. It may be telling you something…

Steve Hefferon is a Certified Massage Therapist, Certified Post Rehab Specialist and Co-Founder of the Healthy Back Institute. Steve’s work has helped tens of thousands of people diagnose and address the root cause of their back and body pain by identifying simple muscle imbalances that pull the body out of alignment. Click here => http://www.EasyBackPainFix.com to read your FREE ‘Back Pain Relief Guide’ and to learn more about Steve and The Healthy Back Institute.

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Improving Your Body – A Surefire Method for Definite Results

- by Joey Atlas, Author of The Ultimate Leg, Butt, Hip and Thigh Makeover
There are often concepts in daily life that apply to more than just one aspect of the things that are most important to you. For example – there are many lessons that I’ve learned in the business of fitness that I carry over into my personal fitness and nutrition plan.

One of these simple lessons has been like gold to me – and maybe it can help you too.

Several years ago I started keeping a short list of 5 questions – that I would answer, from scratch, every 6 – 8 weeks. As simple as this sounds – it has helped me stay focused and clear on my goals and my true intentions.

Before I started doing this – I found that I would unintentionally ‘drift off course’ – or easily get sidetracked from a major project or milestone.

Ever since I started doing this – my business, my fitness and all areas of my life have improved… And on that note I thought it would be a great idea to set up several questions that you can keep referring to every few months to help keep you focused and moving toward your goals in terms of your specific body improvement desires.

Please answer these by clicking below on that ‘COMMENTS’ button just below this article – and feel free to copy and print these for your own use at home or at the office:

1 – How would you describe your worst problem spots, from a physical, visual perspective?

2 – How do these problem areas make you feel? Angry, depressed, fearful, embarrassed, ugly, etc…?

3 – What is your main goal for your lower body? If you could wave a magic wand over your entire lower body area – What would it look like and what would it mean to other aspects of your life? As in relationships, choice of clothes, etc, etc…?

4 – How would you then ‘feel’ after these improvements? Happy, sexy, attractive, empowered, confident, etc, etc…?

5 – How much time are you willing to devote, daily or every other day, to a home exercise routine in order to achieve your most coveted lower body improvement goals? 20 minutes, 35 minutes, 70 minutes, etc, etc…?

I anxiously await your answers and will do all that I can to help you reach your goals…


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True Cellulite Treatment – 6 Insider Tips for Cellulite Reduction

- by Joey Atlas, Author of Amazon Bestseller – ‘Fatness to Fitness’

True Cellulite Treatment – 6 Insider Tips for Cellulite Reduction…

1 – You must stop sitting on your ass all day long, Sweetheart… It’s a known fact that sitting on your ass all day makes it bigger, fatter and wider – creating more area, a larger canvas shall we say, for nasty cellulite to ‘show up’. And, I’m willing to bet the more sitting you are doing the less exercise you are doing. Am I right or am I right?

2 – You gotta stop working out like a freakin’ nut job… You can exercise ’til you cripple yourself and pass out – But that doesn’t mean you’ll get rid of your depressing cellulite. Yes, exercise does help get rid of cellulite, its one of the few things (arguably the only way) that does work in this regard – BUT it must be the right type of exercise program – If it is not, you’ll just be wasting your time, risking possible injury (and possibly making the cellulite worse). I’ve seen this happen time and time again over the years. And I still see women doing this.

3 – [One of my personal favorites] Make lots of love… I’m not suggesting you to start acting like an easy fluzy – or is it floozie? Whatever it is – you know what I’m talking about. If you are in a good relationship – then put some more emphasis on the ‘physical’ part of it. And don’t be a bump on a log who just lays there and takes it without expending some of your own energy and creativity.

If you want the true benefits of definite cellulite reduction – you have to take the ‘bull’ by the horns (or ‘the horn’ in this case) and work it good. There are many great positions and pleasurable movements that will allow you to break a good sweat as you work out your butt, hip and thighs – …yeah baby… (your significant other can send me a personal ‘thank you’ via the comment section of this blogsite ;-))

cellulite on sharon stone butt and thighs
Nasty Cellulite on Sharon Stone’s Butt, Hips & Thighs
Proves She Is Not Following Joey’s Program

4 – Quickly disown your dear mother… If you have cellulite – there’s a good chance you’re blaming your innocent mom for it. Well, this is a load of bs – it doesn’t matter what your mom’s rear end and thighs look like – you are not her and she is not you. Understand? – so you can forget about the lame genetic excuse – despite what your friend’s, brother’s sister in law is telling you about ‘genetics’. Next time you talk to your mom – ask her what she has tried to do about her cellulite problem.

And she’ll say something like – “Oh, darling – I’ve tried everything for this cottage cheese on my lower body – the creams, the body wraps, the pills that gave me the GI condition – even those plastic undergarments. It’s horrible – your father hasn’t made love to me with the lights on in about 35 years, maybe longer – now that I think about it – the rotten son of a bitch hasn’t made love to me in 35 years with the lights off either! Anyhow – why do you ask sweetheart?”

Then you ask her – “Well mother, have you ever tried the Cellulite Reduction version of the Leg, Butt, Hip and Thigh Makeover from Joey Atlas? – They call him ‘The Ladies’ Trainer’ – and he’s a hottie too.”

And she’ll say, “Honey, you know I was never one for the gym and lifting weights and doing those machines. Is Joey related to Charles by any chance?”

And you’ll say, “Ok mom, you obviously haven’t done Joey’s exercise program – because his program doesn’t even involve weights and machines – you can do his whole program at home. I guess there is hope for me after all. I gotta go, mom – I’m ordering Joey’s program – talk to you later. Hey, one last thought – maybe you should try Joey’s program – Who knows maybe you’ll get lucky with dad, again…”

5 – Make these super simple tweaks to your daily nutrition… Reduce your sodium (salt) intake, reduce/eliminate your intake of artificial (chemical) sweeteners and food additives, make olive oil part of your daily nutrition, hydrate (drink water or like fluids) consistently, every day.

6 – This entry was much too controversial and had to be removed… “Sorry”…:

Before you go – read the email right there below my photo, you’ll be glad you did…

Do you have cellulite? What are you doing to get rid of it? What have you tried in the past? I want to hear about it…

And I would love your feedback, comments and questions regarding this article…

Post your comments below – we all want to know… just click on ‘COMMENTS’

Your trainer,

PS – Pam just forwarded me this email – and I just had to share it with you:

“Hi Joey,

I never wrote any product reviews or feedbacks…

– but here I just have to…

Your Ultimate Leg, Butt, Hip and Thigh Makeover rocks!

Ok. here is my story…

I have always been in a pretty good shape even though never really worked out and been to a gym just once;

BUT couple months ago I noticed that my jeans did not fit like before and i saw cellulite on a back of my legs and butt!

I panicked! summer was coming.

I have an office job and barely get up from my chair during the day…here is the result.

I started looking for a gym in my area but most of them do not offer any classes and I just hate treadmill and any other machines; plus i dont really have much time with my job and school.

So i gave up the gym idea and decided to buy some dvds and just do it at home.

I bought my 1st dvd, pilates and hated it. I had to use that rubber pilates band which was really uncomfortable; it even slipped and hit me couple times in a face. I had a good laugh.

Then i decided to browse google for “cellulite reduction”….

I wasn’t gonna buy any creams or do any expensive wrap sessions…I just wanted to see what they offer.

I found your ULBHTM program with a perfect title… leg, butt, hip, thigh… and I just knew that was it.

I couldn’t wait to get started.

At the beginning I did my workout every other day… and only after first few times i could feel and see the results.

I knew it was working!

…i could feel muscles that i never even knew I had …especially my inner thighs and right under the butt cheeks.

And the best thing i was not sore that bad! I did all exercises and full count from the very first time.

Anyways, i am on level 2 for over a week now…and my butt looks like from Victoria Secret catalog :)) well almost… – but its only been a month!

I am addicted to your program, Joey…

I am actually thinking of working on my abs now too…

Do you have any exercise program for that?

Thanks again! – Natalya Nam

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Counting Calories Frustrating You? Try Calorie Shifting

- by Joey Atlas, Author of Amazon Bestseller – ‘Fatness to Fitness’

If Counting Calories is Frustrating You? You May Want to Try Calorie Shifting

I originally wrote this article for my ‘members only’ site, BestFitnessAdvice.com – and its a strategy that has helped a handful of people make some serious improvements in their health and body – primarily from body fat reduction.

Several weeks ago I sent out a free PDF success story that was submitted to me from, Lisa, one of our members. She mentioned the impact that calorie shifting had on her success when combined with the Leg, Butt, Hip and Thigh program, with changing her body and life – and we got a ton of emails asking more about the ‘calorie shifting’ concept.

lisa before leg butt hip thigh exercise program—————lisa after leg butt hip thigh exercise program
Lisa Before Calorie Shifting – – Lisa After Calorie Shifting

So here it is. Enjoy it – use it – and please share your results with us…

The challenge of eating a nutrient dense, low calorie diet that promotes healthy weight and optimal fitness – while at the same time trying to keep daily caloric intake at appropriate levels for one’s goals (usually fat/weight loss) can be one the most difficult juggling acts to master. In working with many clients with various daily habits and patterns – I’ve realized that a good number of people can benefit from “shifting their calories” instead of just counting calories to accomplish healthy nutrition and weight management.

Depending on the time you wake up in the morning – starting your day with breakfast may not be the ideal way to kick off the fulfillment of your daily nutritional needs. Now, I know this goes against traditional advice, but read on to fully understand this approach as it applies to counting calories.

I’ve worked with clients in the past who have tried to eat breakfast (in many forms and variations) first thing in the morning, and they would find that doing this made them hungrier the rest of the day and it usually led to increased daily caloric intake – enough to cause long term weight gain.

There are some people who wake up relatively early and start the day with breakfast and continue to eat relatively well throughout the day. Often, these types of people, although eating healthy foods, are taking in too many calories in the span of a whole day and either have trouble losing weight or continue to gain weight.

Now, for the caloric shifting part. We will talk about meal shifting (instead of calorie shifting) to keep matters simple – but understand, a meal is made up of calories.

A simple strategy for those who find that keeping a lid on daily caloric intake is a challenge – is to push back the time that the first meal is eaten. Lets call this meal breakfast, even though some people may find it strange to call a meal eaten at 10:30 or 11 am, breakfast.

So, instead of eating your normal breakfast at 6:30 or 8 am, you don’t skip it, you just push it back a few hours – toward your normal lunch time. In effect, you are moving, most likely, 300 – 500 (maybe more) calories and taking them in at a later time, maybe 3 or 4 hours later than normal.

Here is what happens to most people who I coach with this method. They find they are not starving for a big lunch (which also gets pushed back a few hours – to about 2pm (give or take 30 minutes). Additionally, they are not ravenous by dinner time, when most people self destruct and do so until bedtime, by snacking after dinner.

So, a result of this meal shifting is a reduction in ‘overactive appetite’ – not a bad reduction, but a healthy reduction – one that is very helpful in preventing one from over-stuffing the stomach and going beyond their daily caloric needs, day after day after day. (This is how people ‘slowly’ gain a lot of weight over the span of several years.)

Lets back up a little – if dinner time food raids are a challenge, then this meal shifting can help you reduce that eating urge after work and put you in a better position to control the volume of food you put on your plate and the number of calories you put in your body.

So, ‘the calorie shift’ is also helpful for people who snack every few hours once they do start eating. By delaying when you start eating in the morning – you also delay the snack intervals you enjoy – and in effect you may reduce your total daily snacks to 2 or 3 instead of 5 or 6 (including your after dinner snack). When all is said and done, by days end you will have taken in less calories than you would have, had you started with an early breakfast.

Common ‘side effects’ of this strategy are increased energy, less bloating and stomach discomfort, better sleep patterns and a few others. Hmm – I wonder why?

There are several factors inside of this calorie based fat-loss strategy to be aware of. The types of foods you choose, the volume of foods you choose and the realization that you need less calories than you think you do to function optimally on a day to day basis.

I also realize that this may go against the “You’ll shut down your metabolism, by starving yourself!” crowd. But believe me, this is far from starving yourself, very far. I tell you this firsthand, because it’s how I’ve helped many people take control of their, nutrition, body weight and fitness – and it’s how I manage my own daily nutrition and my metabolism keeps burning right along.

Now, I would like for you to help me circulate this article via social media – so I can share more of these with you in the future. See the ‘Share This’ button below? Click it and you’ll see several easy ways to help me circulate this article. Digg and StumbleUpon are 2 of the easiest, and they are free to join (actually all of them are free) – just click on the link to each and the rest is simple – takes about 90 seconds…

Comments or questions? Just post them below…

Your Trainer,

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Tone Thighs, Leg Slimming, Thinner Thigh, Leg Toning…

- by Joey Atlas, Author of Amazon Bestseller – ‘Fatness to Fitness’

Tone Thighs, Leg Slimming, Thinner Thigh, Leg Toning – An Exercise in Communication?

One of the biggest challenges (I used to have) in working with women was understanding what they meant by the words they were using to describe their lower body problem areas and WHAT improvements or changes they wanted to make.

Let me explain…

Every day various women come to this site just to stare at my handsome picture and fantasize about me coming to life and stepping out of the computer screen… – Ok, Ok my sense of humor started to take over there for a few seconds – back to the article…

Every day women come to this site because of certain words, feelings and thoughts that are going on in their minds.

Thoughts such as…

I want to tone up my legs…
I need to slim down these fat thighs…
I have to lift this saggy butt…
I would love to firm up my glutes
My legs need some toning…
I want tighter, smaller buns
My thighs should be thinner…
I want curvy hips…
I want my slim hips back…

Now here’s were it gets interesting – and maybe even confusing…

Just because the words being used are different doesn’t necessarily mean that the goals are any different (they may be exactly the same!) – AND, conversely, just because 2 women may use the same exact words to describe their specific lower body goals – doesn’t mean that they are interested in the same end result. Read that one more time… go ahead, I’ll wait for you…

Here’s an example of what I mean. Take a look at this photo:

toned thighs slim legs firm butt
Toned Thighs or Slim Legs?

The legs, butt, hips and thighs of the woman on the left are bigger, curvier and more ‘sculpted’ than the slimmer, less toned, thinner, and more slender lower body of the woman on the right.

Now – let’s stop for a second – and realize that I just used words that “I” would use to describe what I see in the photo. And – it is quite likely that you or another woman reading this would disagree with my choice of words and would want to use different words to describe the different lower bodies.

Doesn’t mean either of us are right or wrong – it’s simply a matter of communication (whihc can sometimes be tricky… ;-))

So, we take this one step further.

For example sake – let’s say I have two women sitting in front of me – one is clearly overweight and in need of fat loss – and the other is NOT overweight but sort of soft, shapeless and un-toned…

Both may use words such as…

“I want to tone and shape my whole lower body…”

– and NEITHER would be wrong. On the other hand he overweight woman may say…

“I want to slim down my thighs and firm up my legs…”

and the other woman might say…

“I want to reduce the flab on my legs, hips and butt – and I want to sculpt them as well – along with my thighs…”

The point I’m trying to make here is this:

Your past experiences, conversations, inferences and perceptions have shaped how you define, describe and verbalize what you see and more importantly what you want. And just because you might use different words than someone else doesn’t mean you are wrong – you are simply communicating as best you can – which is all that anyone can do.

It’s up to the person or people you are communicating with, to be open enough to realize this universal element of our existence and be insightful enough to understand where you are coming from and what you mean, and to be sure that you are clear on where they are coming from and what they mean.

This is one of the main reasons why the ‘Home’ page of this site is so long – I try to use all the variations of womens problem areas that I know of – as well as using variations of how you and other women may describe their trouble spots and more importantly, the improvements they want in their leg, butt, hip and thigh areas.

I almost started talking about body image or ‘self image’ – because that is also a factor – but I will address that in a future article – as there is much to be shared on that topic…

This article is meant to start a discussion – that I would like your feedback and comments on.

How do you describe your lower body problems?

What improvements do you want to make?

Remember – there is no right or wrong…

Just click on the oval ‘Comment’ button just below here, over to the right a little…

Your Trainer,

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