Most people use the staircase to either go up or down to the next floor. The REALLY lazy ones use the elevator

Truth is – a regular staircase, or outdoor stadium steps, is an amazing tool for several types of exercise. From leg toning and strengthening to athletic conditioning – there is a LOT that can be accomplished on the stairs…

BUT – you have to know what you are doing. And if anyone knows what they area doing when it comes to stair exercise programs – its my long time friend and fitness pro, Virgil Aponte. Today Virgil has offered 3 stair exercise downloads – FREE for the taking and sharing.

All we ask is that you do 3 things:

1 – Do the stair workouts (**Be sure you have medical clearance for exercise first.**)

2 – Spread the word. Do that right now, please. Send this page to anyone you know who can use a few great workouts.

3 – Come back and thank us later in the ‘comment’ section below.

Here are the workouts. Just click on them, and print them out.

Stair Exercise Program – The Basics

Stair Workout – Lunge Exercise Variations

Stair Workout – Stair Exercise Combo Program

And remember…

“Who loves you, baby?” (remember Kojack/Tellie Savalas)

You trainer does!…

Joey Atlas

3 years ago I officially retired from personal training in the Jacksonville, Florida area. I was so busy training clients – I had no life, no time for myself or my family. My waiting list of clients was getting longer and longer every week. And I was working from sun-up to sundown.

“I was blessed to have so many incredible clients – but it was killing me. I simply got burnt out…” — Joey Atlas

I needed to step away for a while to find balance. And then take time to think about my return to personal training – not only in the Jacksonville area – but around the world on special short-term assignments (training celebrities for movie roles, training athletes for sport specific purposes [golf, tennis, etc], coaching for whole families, consulting for companies, etc…)

Well, the time has come for me to “get busy” with one-on-one and group personal training again…

In the last 4 years I’ve developed a complete, worldwide presence on the internet with my home, office and travel fitness dvds, and online fitness programs selling in every country around the world, wrote my first book, Fatness to Fitness, which hit # 1 on Amazon.com on release day, and have been hired as an ‘undercover fitness mind’ by several companies looking to improve what they do (just Google “Joey Atlas” for more info, if you are new to me).

And now, most of my time is spent consulting on special projects – But I’ve managed to adjust my schedule to start taking on a few clients each week. I already had a waiting list ready to go – and a few people have already started training with me…

I’m ready now – Are you?

I am now going public with this information as it is only fair to everyone who has inquired over the last few years. I did promise to let everyone know when I’m ready to get back into it.

I’m excited about this but a the same time I know up-front that I won’t be able to take on all clients who wish to train with me – So, this will be a ‘first come – first served’ scenario – and I will add you to the waiting list if I can’t fit you into my schedule immediately.

If you are seriously interested in getting yourself into great shape – with a sane and balanced approach to realistic fitness for today’s busy lifestyle – then click here => Contact Your Personal Trainer, Joey Atlas

Please copy these questions (and your answers) into the contact page when you contact me.

1 – What are your top 2 goals?

2 – Why do you believe I am the right trainer for you?

3 – Where do you want to train? (home, office, etc…)

4 – What part of Jacksonville, Florida do you live in? (Keep in mind I also travel worldwide on special assignments if you are interested in this.)

5 – When is the best time to fit your training sessions into your daily schedule?

6 – Do you want to do this alone or do you have others who are also interested?

7 – Feel free to add anything else you wish.

I look forward to hearing from you…

Jacksonville Personal Trainer Joey Atlas

Your trainer for life – your trainer forever,

Joey Atlas

For most – it seems like a life-long battle that never ends…

If I had to categorize all the emails and blog comments I get – The number one request is for help on losing weight – and keeping the excess, unwanted body-fat off forever… all in a busy, modern lifestyle…

So, about a year ago – I started outlining my method for strictly helping people achieve real fat-loss – and keeping it off, for life…

Most people will be surprised to know that this method and approach requires very, very little amounts exercise – some experts would even say “it’s not enough exercise…”

And that’s one of the key points in this unconventional approach…

It’s not about constant workouts and an ‘obsessive’ fitness lifestyle – No, it’s much more subtle than that – as we are strictly focusing on simple, direct and real body-fat reduction – and NOT a full blown fitness regime better suited for single, 22 year-olds……

Modern life for the average person, people like you and I, is far too busy to stick to a rigid program that requires too much time at the gym – Or too much focus on meal spacing, food timing, managing of micro-nutrients/macro-nutrients, and all the other offers of unrealistic weight-loss methods…

What I’ll be sharing with you in the near future – will surely be considered controversial by many…

However, I would be more willing to simply call it ‘unconventional’ – as it certainly does go against the grain of all the stuff we see and hear in the mainstream media…

Click here to get them right now => Fat-Loss for Women Freebies:

1) Online Audio CD

2) Fat-Loss Manifesto

3) Food Spindle Cheat-Sheets

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As I wrap up the finishing touches on this – Before I send a free-copy to you – I would like to hear from you, below, about some things are are very important to your success – both in the short term – and the long term…

What are your biggest questions about fat-loss and weight-reduction?

What burning questions do you have about food in your regular daily schedule, eating when on vacation, reaching your goals in a busy life, keeping it going when traveling for vacation, being on road for business, family obligations, etc…

Whatever issues you’ve had in the past – Whatever confuses you – or frustrates you – Tell me below in the comment form…

Pose your most pressing questions – because, in addition to what I’ll be sending you – I also want to address the exact things that have blocked you from reaching your desired potential, show you why that has happened – and then give you the solution that conquers all of that…

Your trainer forever – your trainer for life…

— Joey Atlas

Let’s take this one subject at a time:

DIVORCE:

Many of you already know I’ve already been divorced once. Well, I’m in the midst of divorce # 2 right now. It’s an “amicable” one – But even amicable divorces are loaded with their own challenges, especially when a child or children are involved.

That being said – I have MUCH to be grateful for – in going through these 2 episodes of my life. I have grown in ways that ONLY these 2 marriages could have helped me grow.

I have learned things about myself – and other people – that I could have ONLY learned by going through these 2 marriages that I speak of…

The person I have become – the person I have grown into – could only have grown as such – by going through specific experiences designed to properly prepare me for the rest of my life. And for all of this, I am thankful.

A diamond becomes a diamond after certain elements are combined and then exposed to incredibly extreme levels of pressure and forces…

We can choose to apply this example as a metaphor to our own lives.

I’m not a diamond yet – but I’m so much closer now. And the future looks undeniably bright – as I strive to make the most out of my life – and ‘live to the max’.

CAREER:

This is an area of life where countless people never get a chance (or take a chance) to ‘live to the max’…

Last week, during an evening fit-walk, I was on the phone with my brother, Dom, for about 90 minutes.

Dom, Marisa, Joey

He’s 3 years younger than me – but we’ve always been close in many ways. We have many similarities – but also some clear differences. Our mother wonders sometimes if we are both hers!! (we also have a sister too, Marisa – I’ll cover her in the future

Dom looks up to me in many ways …says he “wishes he could be as reckless as me…” (JUST KIDDING)… But I also look up to him in certain regards. For example, he epitomizes the definition of a “good daddy” – and while I’m pretty good myself – He makes me want to be even better. That’s just one example…

He’s also VERY funny – But I am at least neck and neck with him there.

For example – in this photo – If you could see the whole thing – before I cropped it, you’d get the full effect…

One of our Police friends stopped by. Dom went inside to grab some fake teeth and a hat. He then had the cuffs put on him – and jumped into the back seat, stuck his cuffed hands out the window and… Boom – Instant Kodak moment – Classic! I laugh every time I look at that photo.

Dom In Police Car

Anyway – Dom has always been the ‘conservative’ type – While I’ve always been the ‘risk taker’ – especially when it comes to career…

He is essentially in the same field as me – Health/Fitness/Nutrition – But in a slightly different capacity. Most of his time has been spent in a physical rehabilitation setting, working with pre and post surgery patients – as well as work related injury rehab cases.

It has been a steady and “safe” job for him – for many years – and to him it was ‘comfortable’…

I must mention – there have been events and forces in his life – which made that job even more “safe and comfortable”…

In addition to that – he also has a steady and loyal following of private clients he sees several times a week for personal fitness training appointments.

He is VERY good at what he does – and carries a very similar style and philosophy to mine (smart guy!)…

But in addition to that – He also has a VERY special gift for creating very appetizing, healthy, yet simple meals that fit the busy fitness lifestyle – Meals and snacks that you, and many people you know, would GREATLY appreciate and welcome into your life.

Anyhow – Our phone conversation revolved around the subject of imminent regulatory changes in the field of physical rehab medicine and therefore at the rehab office where he works – and hence the uncertainty of his position at the clinic.

Dom is married to my sister in law, Liz – and they have a daughter, Sophia, my lovely niece…

He is responsible for a lot.

This uncertainty of his position is causing a certain level of anxiety and uncertainty… and I’m trying to show him this is his time where “the elements are being exposed to forces and pressures that can turn them into the diamond…”

Truth be told – he doesn’t belong there – He has many talents to offer this world – Talents that other people pay dearly for to develop…

We also talked about:

1 – What is the subtle message the Universe is sending you right now? What signal is it sending you?

2 – Fear is only something in your mind that you imagine. Fear is not tangible – you create it in your own head. We fear uncertainty – or ‘what if’?… When you think about the worst case scenario in most modern day situations – you realize you truly don’t have much to fear anyway.

3 – In 30 or 40 years, if you look back at your life to this current time – Would you be happy with your actions in life? – Would you feel you truly tried to make the most of it by going after your true passions and motivations? Or would you regret just ‘playing it safe’ – and possibly resent the fact that you don’t know “what could have been if I…” ?

This chapter of his life is still open – its currently being written as we speak – And I’m trying to fuel his motivation to be the one holding the pen – who writes most of it – if not, all of it…

He has some special talents – he has some valued skills… He just needs to decide which ones he wants to pursue – and then, hop to it…

He knows I’m here to support and help him.

And I think if you are still reading this – you would gladly support him too. All I ask is that you show him some encouragement, by posting your comments and thoughts below – the more the better…

He knows this world holds much possibility when you decide to put yourself out there – now he just needs to ‘feel’ it a bit…

He and I may work on a project together that addresses healthy yet, simple and tasty meals and snacks for busy people, that fit into the fitness lifestyle – Or he may do it on his own – Either way, it will be incredible.

Dom & Joey Cooking It Up Healthy

I didn’t think this post would turn out to be this long… amazing what comes out when you start writing…

I thank you for being here – and for being a part of all this.

Your trainer for life – your trainer forever,

Joey Atlas

In this audio interview, I debate the topic of ‘traditional weight training for weight loss’ – and whether or not the typical gym routine of machines and weights are necessary for healthy and permanent body fat reduction. Simply click on the triangular ‘play’ button – and enjoy the helpful information.

Please pass this around to others who can benefit from this type of information. And feel free to leave your thoughts and comments below – I’d love to hear from you…. Just click on ‘COMMENT’ below…

Don’t Be Like Everybody Else… Be Fit… and ‘Live to the Max’.

Your trainer for life – your trainer forever,

Joey Atlas

I’ve said this so many times – and I’ll say it many more times to come; The best way to teach others how to do something is ‘by example’…

So, here is my example of a typical day (yesterday, to be exact)… of how I ‘LIVE to the MAX’…

1 – wake up at 7am, put on my running shorts, running sneakers, grab a small towel, give my youngest daughter a kiss before she heads off to school – and I’m out the door for a 2.5 mile run (in Florida you can be outside all year – VERY nice!)

2 – back to Casa de Atlas – hit the shower, get dressed and fire up the espresso maker for a double, hot-body, Mospresso…

3 – Check emails, answer all the important ones, make a phone call or two, double check my ‘to-do’ list, do a few things on the list…. then…

4 – Make a quick, late morning breakfast at about 11am; usually oatmeal with some raisins, etc… – OR – some type of whole grain, low-sugar cereal with extra flax seeds and organic skim milk… – OR – a hard boiled egg with an apple or small banana…

5 – back on the computer to write an article or blog post (like this one), and get some more work done…

6 – before I know it – its time for lunch (2:30ish) and my afternoon shot of Mospresso…

7 – then onto the exercise ball for about 10 minutes of back soothing, energy boosting stretches…

8 - then back to my desk for some more ‘work’; writing, planning, emailing, etc…

9 – phone rings – Darah has a mild fever – so I go to pick her up at school – then back to the house to get her situated – and some more ‘work’ done…

10 – Dinner time rolls around – so I make a romaine, tomato & strawberry salad, baked chicken and some baked, sweet potato ‘fries’…

11 – do homework with Darah, some reading, get her in the bath – and ready for bed…

12 – clean up the ‘mess’ from dinner…

13 – turn on some music in the ‘fitness room’ and start warming up on the Atlas Gym Unit. Spend 20 minutes doing a complete shoulder routine and then 20 more minutes doing a full body stretch routine.

14 – its now about 9:30/10pm-ish – and time to hit the shower. I feel incredible, from the inside out. I also love what I see in the mirror – and despite the fact that I’m closing in on ‘40′ – I’m in better shape than when I was in my mid 20’s, the truth is undeniable.

15 – back to the desk to get some more “work” done and create a new ‘to-do’ list for the next day…

That’s one example, one day – of how I ‘LIVE to the MAX’… Not everyday is the same as life is never truly a carbon copy from one day to the next …

But for the most part – we all control our lives, whether we know it – or not.

How are you guiding your own life? How are you ‘LIVING to the MAX’? Post below (click on ‘COMMENTS’) – I’d like to know…

Your trainer for life – your trainer forever,

Joey Atlas

I’ll give you some examples;

This new ‘Joey Atlas’ website has been a LONG time in the making. The first version of this site was a very basic, one dimensional website that I had to build myself (bank in mid 2005) – But it was better than nothing, and it got me started. As a matter of fact you can see my humble, online beginnings right here >> The ‘Old’ Joey Atlas Website << Click to see))

And in my efforts of ‘Living to the Max’ – I knew I had to eventually morph that crude, ‘rough around the edges’ website into a centralized, ‘Official Joey Atlas Hubsite’ that would keep people coming back – and encourage people to share the site with others who could use the kind of help I offer.

Here’s another example…

So many busy parents complain about “not having time to exercise…” and yet, I’ll see dozens of parents at my kids’ practices – sitting in their folding chairs, blabbering away about total nonsense with the other parents, totally wasting their time – When they could be on their feet, putting in a solid hour of some form of effective exercise right there at the practice facilities – indoor or outdoor, doesn’t matter…

Sitting in your damn folding chair – blowing hot air – IS NOT ‘Living to the Max’… It’s living in denial. Your kid(s) don’t NEED you to watch them practice. They really just want you to watch their games.

So if ‘time’ is one of your excuses for not taking care of your self, and you’ve been guilty of the ‘folding chair’ routine at the practices – Then it’s time to leave the ‘life-killing’ chair in the car, put on some simple fitness attire, get your sneakers on, go break a sweat, ‘Joey Atlas Style’ and start ‘Living to the Max’…

And don’t be surprised if you inspire some of the other ‘folding chair parents’ to follow your lead and join you in breaking a sweat – After all that’s what its all about… Don’t live your life passively… Shape your life, mold it, get the most out if it – and you’ll inspire others to also ‘Live to the Max’.

There’s more to come on the subject of helping you ‘Live to the Max’ – so stay tuned and please;

1 - Don’t forget to sign up for your FREE Instant Access to the ‘Live to the Max’ e-Newsletter…

2 – Share this website with EVERYONE you know who can appreciate it in some way….

3 – Let me hear from you below. Whatever is on your mind, right now – I want to hear from you. That space is for you – so start typing (click on ‘COMMENTS’ way down at the bottom)…

“Don’t Be Like Everybody Else… Be Fit!…”

Your trainer for life – your trainer forever,

Joey Atlas