Another Mother Gets Her Sexy Back… And Her Life!

- by Joey Atlas
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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…

Joey,

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.

Roxie

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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17 Comments

Improving Your Body – A Surefire Method for Definite Results

- by Joey Atlas, Author of The Ultimate Leg, Butt, Hip and Thigh Makeover
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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…

Joey

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117 Comments

True Cellulite Treatment – 6 Insider Tips for Cellulite Reduction

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

Counting Calories Frustrating You? Try Calorie Shifting

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

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

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

Best Leg Lift Exercise for Toning, Slimming and Sculpting

- by Joey Atlas, Author of Amazon Bestseller – ‘Fatness to Fitness’
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A common question I get from many women is, “What’s the best leg lift exercise for toning and slimming my legs?”

What made me think about writing this article is actually not the question but an experience I had during my own lower body workout a few days ago.

I happened to be at the local YMCA and I was finishing up my leg workout off to the side on a mat in some open floor space. About 30 feet from me were two other women doing some of their own leg lift exercises.

best leg lift exercise for toning slimming and sculpting
Toning Leg Lift Exercise

I got up to get a quick drink at the water fountain and a woman who had been watching my whole leg workout while she was on the treadmill came over to me and said, “I was watching your whole workout and what surprises me is that you didn’t use any weights or leg machines and your legs and butt look amazing.”

I thanked her and briefly explained a bit of my ‘leg exercise’ philosophy. She then commented on the noticeable difference between how I was doing my leg lift exercises on the mat as compared to the 2 women who were also doing leg lift exercises on the floor. She asked me for some insight on this.

I explained, “Most people haven’t learned that leg exercise tempo, form, sequence and grouping are just as important as the actual exercises. Then you introduce ‘micro-varying’ to your leg exercise program and you really make things happen. You were watching me do all of these things. These were the differences you were seeing between me and the 2 women over there doing their own versions of leg lift exercises.”

So in answering the question, “What’s the best leg lift exercise for toning and slimming my legs?”…

There is no single best leg lift exercise – but rather how you perform the leg exercise in regards to exercise tempo, form, sequence and what other leg exercises you are grouping it with. Beyond that – you want to consider ‘micro-varying’ your leg exercises for long term progression.

This is where the best results are achieved and that is really what we are after. The best results – and not actually ‘the best leg lift exercise’.

These are the principles that have made The Ultimate Leg, Butt, Hip and Thigh Makeover so popular among so many types of women. The program teaches the exact ways to perform each exercise with all the elements I mention above.

Women who use the ULBHTM for their leg, butt, hip and thigh areas get results. Women who kind of just go through the motions without regard to leg exercise tempo, form, sequence and grouping (like the 2 women at the YMCA) – get no results or very limited results.

Are you getting the results you want?

Or are you getting no results?

Let me know – leave a ‘comment’ below…

Your trainer,

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24 Comments

Leg, Butt, Hip and Thigh Enhancement Interview

- Joey Atlas being interviewed by Craig Ballantyne of www.TurbulenceFitnessTraining.com
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CB: Joey, how did you go from just another trainer to a well known expert in working with female clients on helping them improve their legs, butts, hips, and thighs?

JA: From the start of my career, most of my clients have been women. I always made it a point to take note of the problems that came at the top of the list. It was very rare that a woman did not want to improve her lower body in some way.

Legs, butt, hips, thighs were always included in the desired improvements and quite often they were the only thing that a woman wanted to improve. So, I made it a point to focus my efforts on helping women get the changes they were looking for in their lower bodies.

Whether it was fat reduction and toning, cellulite reduction and shaping or building and sculpting – I have always enjoyed helping someone who is very confused about what to do or even unsure if they are capable of making any improvements at all.

CB: What types of exercises and workouts do you like to use for this purpose? Bodyweight, dumbells, machines? Do you ever get into kettlebells or barbells?

JA: I place emphasis on Bodyweight exercises. There is so much that can be done when you know how the body works in relation to gravity and one’s own bodyweight. So many people get lost in the machine and weight based workout routines and they miss out on so much that can be accomplished with a creative and balanced routine that is based on bodyweight exercises.

I’ll use dumbbells when appropriate and sometimes I’ll have clients use The Atlas Bag, which is a nylon bag I designed, with handles on each end. It holds most average size medicine balls and is very versatile and comfortable.

But the essence of this program – the thing that really brings the short and long term improvements is teaching women what they can do with no equipment – and just a few things that already have in the house. Its a lot of fun to see their progress and their emotional reactions about the changes.

CB: What would be a typical workout schedule for a beginner client with about 20 – 40 pounds to lose?

JA: We start with 5 – 8 minutes of lower body and core stretching. Then we’ll spend about 15 minutes on the mat, going through a series of beginner level, leg, butt, hip, thigh, ab and core moves. I teach this as ‘building a foundation’.

We may add some upper body moves while still on the mat and then it’s up to standing where the client is led through a series of beginner level lower body moves that lasts about 12 more minutes. This is followed by 5 minutes of lower body stretching.

This routine is recommended 2 – 3 times per week. One interesting note here is that even with women who tell me ‘they have been exercising’ or even if I know I’m dealing with someone who is clearly not a beginner – I’ll still run them through the beginner level program – because 99.7% of the time – my methods are different than anything else they’ve been doing, or may have tried in the past. And this surprises a lot of the female ‘fitness veterans’ – but it’s a pleasant surprise. – That’s why I get paid the ‘big bucks’, right?

CB: That’s for sure, Joey. How about something for a woman who is a little more advanced after going through your beginner and intermediate level program?

JA: For a more advanced client the outline is generally the same, but some of the exercise variations may be more challenging and the way the program is put together can also challenge a client beyond what they have been doing previously.

There is a cumulative effect that comes from how certain exercises are put into sequence with others. I like to take advantage this effect as opposed to ‘adding more weight’ or ‘doing more sets of the same exercise’. Again, 2 – 3 times per week is usually a good frequency.

If the advanced client is at a maintenance level – then it’s possible that once or twice per week is just fine.

CB: How do you educate your clients on nutrition and what are some of the tricks and tips you give to maximize compliance and results?

JA: I like to illustrate some of the long standing myths & misconceptions and re-educate clients about realistic, fitness promoting nutrition. Everything I teach is based on the proven concept of ‘daily caloric intake’.

As most, but not all, women want to lose weight – the biggest challenge is creating the daily caloric deficit needed to result in fat loss and toning. One of the ‘tricks’ I teach goes against what most experts are teaching.

I’m not saying those experts are wrong but I offer a different approach. It’s called ‘calorie shifting’…

Most people believe they are supposed to eat breakfast everyday because its healthy, etc, etc… However there are a lot of people who do this and find that it makes them hungrier and this causes them to consume more calories than they would like to over the course of a day. What I suggest, and I do this everyday as well – because it really works for me, is not to skip breakfast, but to push it later into the day.

For example, I’ll have a cup of tea or espresso with a little organic skim milk, at about 7am. But I don’t eat breakfast until 10:30 or 11am, lunch would be at around 2:30 or 3pm and so on.

In effect, all my meals are pushed back a few hours leaving less time for snacking and munching on unnecessary calories – making it so much easier to stay in the ideal daily caloric intake range.Lots of women who need to lose weight – who have been unsuccessful in the past – do well with this approach.

CB: And what about cardio? Do you use long cardio, intervals, or something else…a mix? What works best here?

JA: This all depends on the client. All of the above choices can work, but the key is to prescribe what they enjoy the most (this is rule number one) – because this makes long term adherence much more likely – and this is where permanent results are achieved.

Anytime you can get someone to stick with something for the long haul, you increase the possibility that it will become habit and harder to give up. Exercise is addictive when done properly. The results naturally follow.

CB: What are some lifestyle factors and obstacles that your clients have to avoid? What are some typical situations they find themselves in and how do they avoid temptation, setbacks or reverting bad habits?

JA: One of the more prevalent is vacation or holidays. For some reason people tend to put exercise on the back burner and on top of that they increase their food and beverage consumption, way more than they need to.

The root of this lies in whether or not the person has defined their values and if fitness is a part of those values or if it’s ‘just a way to look better in a bathing suit’ – which I consider a short term, superficial compulsion.

The more superficial the reasons for pursuing fitness are, the more likely there will be episodes of self sabotage, setbacks and most likely, failure. When fitness pursuits are based on getting the most out of life, for as long as possible, then a strong value system is in place and actions become based on these values.

The ‘sexy body’ is a natural by-product of the person’s values and matching ‘habits of daily life’.

CB: And finally, do you have any insights or tips that might surprise us…is there something that people think is good for fat loss but you disagree with…or vice versa? Any original tips would be great.

JA: I’ll go back to my ‘skipping breakfast’ concept mentioned above – calorie shifting. This takes a lot of people by surprise. Knowing that I have a masters degree in exercise physiology – they are waiting for some complex, scientific reason about why this works, when it goes against most of what we hear in the mainstream media.

And when I boil it all down – it’s simply a way of manipulating daily caloric intake in a way that makes it easier to implement and stick with. Women who want to lose body fat love it – because it’s easy and it works – that’s really all they want.

And here is something else that will become more prevalent in the mainstream media within the next 4 – 8 years… One of the things that people think is good for fat loss, but I strongly disagree with, is the number artificial sweeteners that are being used in the reduced calorie foods and diet drinks.

I won’t mention any trade or chemical names but these are substances I would not recommend to anyone.

This is one of the reasons I started creating my own healthy ‘fitness beverage’. I couldn’t find a truly healthy, all natural, tasteful drink that was low in calories and was really conducive to the fitness lifestyle. So I did some research and started making my own.

My clients are pushing me to bring it to the public, so I’m exploring that possibility. Oh – and here is something else that really gets me – these artificial sweeteners are also being used in regular versions of foods and drinks – with no notices on the labels. You have to find out by reading the ingredients list.

I know this because it happened to me. By chance, I was reading the label of a type of fairly healthy bread we had been buying for years. To my surprise – the company had started using one of the most widely used artificial sweeteners as an ingredient and didn’t even mention it on the packaging, except for in the very small ingredients list.

I thought this was an absolute joke and we simply stopped buying this company’s products.

CB: Thanks Joey – the info you shared here is great stuff – and will truly help a lot of women out there.

JA: My pleasure Craig – thanks for having me.

END OF INTERVIEW

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43 Comments

Who Do You Exercise For? Your Self or ‘Your Man’

- By Joey Atlas, M.S. Exercise Physiology
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We get tons of email every day from around the world. Questions and comments in all areas of female fitness and nutrition. But there is one type of question we get that needs to be addressed in a big way.

It generally sounds like this:

“Joey – can you please tell me exactly how to make my thighs tight and shapely. My man (boyfriend, husband, fiance, whatever..) loves women with sexy thighs and mine are just not in that category… He’s always making comments about how I should try to make my thighs and butt nicer – like the ones we see on tv, etc…

“Joey – I just want to make him happy – so I’m all that he desires. Please help me get my thighs and butt into the best possible shape so my man can love me…”

First – If your motivation for improving the physical aspect of your fitness is fueled by wanting to be more desirable to ‘your man’ – forget about it, sweetheart – go find another man, a real man who is more interested in what’s below the surface of a woman’s skin…

Second – and more importantly, open your eyes (and mind) to the fact that you should want to be fit, strong, sexy and healthy for YOU, as in your SELF. (Tell the shallow jack-ass to go find his ‘happiness’ elsewhere – or maybe just to expand his horizons a little bit.)

Let me make this clear – when I say ‘sexy’ – I don’t mean looking like the images that the media wants us to think is the perfect image of sexy. There are many different versions of ‘sexy’ – and you have your own unique version that nobody else has. Yeah, there may be other women with similar body types, etc – but they are not you and you are not them.

Understand where I’m coming from? ;-))

Take the gift of life you’ve been given – and make it as good as you possibly can – with proven and realistic exercise techniques and proper, well-balanced nutrition.

Here’s a little gift to help with the balanced nutrition part – it’s a PDF you can download and print and post in your kitchen, office or wherever you wish:

8 Healthy Snacks for a Fit and Firm Body < = Click Here

Please feel free to share it with whoever you wish - by using the 'Share This' button below - and don't forget to leave me a comment...

Your trainer,

Joey,

I started the program yesterday and am very excited about it! It
reminds me of the exercises I used to do way back when!!! I’ve been going to
the gym for about 18 months and feel like I put a lot of time and effort
into it and haven’t realized the results I was seeking. I am quite strong in
the lower body but not as lean or sculpted as I want to be. I was actually
a bit sore after doing only the LBHTM once! This is confirmation that I was
NOT reaching all the lower body muscles you speak of, with machines and weights.

THANK YOU!

Anna Braheem

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Hi Joey,

I am doing the Lower Body workouts. I just started my third week. I can really
feel the exercises working where I need them to. I am following the
progression plans and hope to see even more results soon. I can feel the
muscles in my legs getting firmer each time I do the workouts so I
know they are working. These exercises are great! I am feeling ‘worked’
in areas I have never felt before. Thank you for putting this program
together and helping so many women feel better about ourselves again.

Monica Guidry

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Pam and Joey,

The ULBHTM exercises are wonderful. I have been doing gym lessons regularly since 38 years and those exercises Joey has put together are the “classic” exercises which once upon a time were taught in “normal” exercise classes of 30 min or even an hour. But over the years those classes thought they need to be more “fancy” and so they have taken them off the lessons replacing them with more “breathtaking” one. Joey did a good job of realizing that those are the ones which make THE difference in the ‘trouble spot’ parts of the body. I have been doing regularly, for several weeks now, starting with 4-5 exercises which I picked up from his newsletters, and feel REALLY good about it. But now with the manual on hand, I can follow the complete sequences Joey has put together …

Again thanks, and greetings from Rome.
Elke Eggert

leg butt hip thigh order button<= Click to Order Your's

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15 Comments

Mother’s Day Gifts I Promised You Are Ready

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Last week I promised I’d be sending you 2 FREE gifts:

1 – REMOVED

2 – My extremely insightful audio interview with Holly Rigsby

Even though I’m referring to these as Mother’s Day gifts – the truth is they are for ALL women – as they will help you immensely, regardless of your age or ‘maternal status’.

Before I hand them over to you – all I ask is that you share them with everyone you know – who will appreciate them or benefit from them – as your way of saying ‘thanks’ – and allowing me to continue to bring you more freebies every month.

Here is the second one: – Actually for this one – you will also be getting 12 additional audio interviews, in addition to mine – ALL COMPLETELY FREE – The giving never stops with ‘Joey Atlas’! – here’s how it works:

You go to http://www.WomanYouDeserveThis.com – read about everything you’ll have access to – and then sign up for free access at the bottom of the page – Keep in mind – since this is free – the number of spots will be limited. If you sign up for a free spot – you will then be offered the opportunity to purchase the whole package of interviews when this 6 week series is over. YOU ARE NOT obligated to make the purchase – it is only for people who want to download and store the interviews forever- for future access.

Who Loves You? —–> Joey Atlas!!

Send some love this way by leaving your comments below…

Your Trainer,

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9 Comments

Mom Gets Her ‘Sexy’ Back – Mother of 3 Turns Back The Clock

- Joey Atlas, M.S. – Exercise Physiology
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I started sifting through some of the recent women’s fitness case studies and testimonials we’ve received in the past few weeks – and as I was working on them – I decided to create a nice 13 page free bonus for you to download, print and read.

Also – feel free to share it with anyone you wish – it’s loaded with extremely valuable insights, no matter what your fitness level is and no matter what your specific problem areas and trouble spots are.

This is one to read no matter your age, shape, size, body weight or physical abilities. These exercise principles and ‘diet strategies’ are effective, even if pregnancy is MANY years ahead of you – or if you had your last child 37 years ago…

Pre and Post pregnancy fitness can be confusing and overwhelming – especially the post pregnancy phase. Many times a focus on simple exercises and proven nutritional tactics are all that’s needed to help a new mom get her ‘Sexy’ back. Read the ebooklet below to see how a mother ‘who had tried everything’, and was about to ‘give up’ – turned it all around, simply by finding the right information and putting it to use.

This is a FREE 13 page ebooklet:

NOTE – you must have the latest FREE version of Adobe Reader to open and read it: So, Download the latest Adobe Reader for Free: http://www.adobe.com/products/acrobat/readstep2.html

Then…

1- you can click the link below to open it directly (to read on screen or print out)

2 – you ‘right’ click the link and ‘Save to Desktop’ or wherever you would like to save it to.
Click here => Mother of 3 Gets Her Sexy Back

Enjoy and let it fuel your motivation to do the same…

[NOTE - if you want the DVDs, Lisa refers to in our coaching dialog just go to the page below and scroll down to the big blue order preview links - you cant miss 'em.]
Click here => Leg Butt Hip and Thigh Exercise DVDs

Your Trainer,

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9 Comments