Using Wearables & Recovery Tech to Gain the Edge in Your Health Performance Plan
The best athletes in the world uses wearable techology track measue, and managed their training Programs. Enter wearables and recovery tech for you the individual who trains for improving thier health and perfromance to live alife with out any physical limitation. From Whoop to Oura to Garmin, the rise of data-driven training has given active professional adults like you, new insights into how their bodies perform, recover, and adapt. But are these tools worth it?
Prehab vs Rehab: How to Train Around Pain Without Making It Worse
Everyone that trains knows the frustration: you’re making progress, then a nagging pain sets in.
Do you push through?
Or stop entirely?
The smarter answer is usually neither—it’s prehab….
Intermittent Fasting & Strength Training: Can You Gain Muscle While Doing It?
Intermittent fasting (IF) is one of the hottest nutrition strategies on the internet. But if you’re serious about lifting and building strength, the question is clear: can you gain muscle while fasting? The answer is yes—but it depends on execution….
Mental Fitness & Stress Management for Athletes: Tools You Can Use Right Now (even if you are not an ATHLETE)
Every athlete trains their body. The best learn to train their mind. Mental resilience often determines who thrives under pressure and who crumbles.
Stress management isn’t just about relaxation—it’s performance training for your brain. Here are several tools that high performing athletes use that you can use to manange your daily mental stress.
5 Recovery Mistakes Most People Make when they start Resistance Training (and How to Fix Them)
When most athletes think about performance, they focus on training volume, intensity, and skill work. But the truth is, your body adapts and grows stronger outside of the gym—during recovery. Unfortunately, recovery is where most athletes cut corners, often without realizing it. Here are the five most common recovery mistakes we see at ATLAS Performance Training and how you can fix them.
The ATLAS 3-Month Action Plan for Returning to Physical Fitness
We’re at the halfway point of the year—a time when many people reflect on the goals they set back in January and start thinking about how they want to finish the year strong. With the push for New Year’s resolutions just around the corner, now is the perfect time to recommit to your health and fitness. If life, work, or unexpected challenges have pulled you away from your routine, this 3-month action plan is designed to help you safely and effectively return to physical training. Over the next 90 days, you’ll gradually reintroduce activity, rebuild strength and endurance, and reestablish the habits that keep you consistent. We’ll also tackle the mental side of training—because getting back into shape isn’t just about muscles and cardio, it’s about mindset, discipline, and creating a routine that sticks for the long term.
The Importance of Preparatory Training for Safe and Productive Deadlifts for Tall Individuals
Deadlifts are a compound exercise that can yield immense strength and power benefits, but they also come with their share of risks, especially for tall individuals over 6'5". The key to performing deadlifts safely and productively lies in preparatory training that targets specific areas of the body. In this post, we'll delve into why this preparatory training is crucial and provide a program tailored to tall individuals, focusing on the upper back, hip hinge movement, glutes, and anterior core muscles.
90 days to a Stronger Anterior (front) and Posterior (Back) Upper Body for Better Shoulder Health
Strong, healthy shoulders aren’t built by focusing on just one side of the body—they require a balanced approach that strengthens both the anterior (front) and posterior (back) muscles that support the joint. Neglecting this balance is one of the fastest ways to develop poor posture, imbalances, and even chronic pain. Over the next 90 days, this program is designed to progressively strengthen the chest, shoulders, and triceps while equally developing the back, rear delts, and supporting muscles that keep the shoulder stable and mobile.
Coach Allen’s Top Five Supplements (Both Natural and Over-the-Counter) for Lean Muscle Growth and Maintenance
Building and maintaining lean muscle requires more than just time in the gym—it demands smart recovery, balanced nutrition, and in many cases, targeted supplementation. While whole foods should always form the foundation of any effective training and nutrition program, certain supplements—both natural and over-the-counter—can give your body the support it needs to repair tissue, boost performance, and maintain lean mass more efficiently. In this post, we’ll break down five of the most effective supplements for promoting lean muscle growth, improving recovery, and supporting long-term physical development, whether you’re just getting started or pushing for your next PR.
Fitness Principles to Improve Swing Timing
In golf, power and precision often steal the spotlight—but the true magic behind a consistently great swing lies in one critical factor: timing.
If your swing timing is off, you can have all the power in the world and still miss fairways. When it's on point, your swing feels smooth, explosive, and repeatable. And here's the good news: timing isn't just a skill you're born with—it's a physical ability that can be trained and improved through targeted fitness strategies.
Let’s dive into the key fitness principles that help golfers fine-tune their timing for better ball striking and more consistent play….
ATLAS 4-Day Body Weight Training Program
Getting fit doesn’t require a gym membership or heavy weights—just consistency, smart programming, and a commitment to showing up for yourself. This 4-day bodyweight training program offers a balanced mix of high-intensity and moderate cardio workouts to challenge your endurance, build strength, and improve overall fitness without equipment. With the right nutrition and recovery habits, including the suggested post-workout meals, this plan can help you move better, feel stronger, and stay lean. Whether you’re getting started, coming back to training, or looking to switch things up, this program proves that bodyweight training—done right—can deliver powerful results. Stick to it, listen to your body, and watch your performance evolve week by week.
Timing is Everything in the Golf Swing: The Secret Weapon Behind Power and Precision
In golf, power and precision often steal the spotlight—but the true magic behind a consistently great swing lies in one critical factor: timing.
If your swing timing is off, you can have all the power in the world and still miss fairways. When it's on point, your swing feels smooth, explosive, and repeatable. And here's the good news: timing isn't just a skill you're born with—it's a physical ability that can be trained and improved through targeted fitness strategies.
Let’s dive into the key fitness principles that help golfers fine-tune their timing for better ball striking and more consistent play…
Tips on How to Improve Your Chipping by Improving Your Lower Body Control and Strength
When most golfers think about improving their short game, they focus on the hands and wrists—maybe even their stance or grip pressure. But what if we told you that one of the biggest game-changers in your chipping performance lies below the belt?
That’s right—your lower body plays a critical role in controlling, stabilizing, and sequencing your chip shots.
Let’s break down how developing better lower body control and strength can help you become more consistent around the green—and how to train for it.
💤 The Hidden Engine: Why Recovery and Sleep Are the Real Drivers of Health and High Performance
You’ve been treating working out/ training like you are a machine - like you are not human.
But in reality, the key to your transformation story is recovery.
Recovery and sleep aren’t optional, if you are goal is to be healthy in the long-term by building the habits that contribute to a active lifestyle, like strength training, cardiovascular training, and nutrition planning.
They’re a built-in, strategic part of our program — especially for adults over 40 who want to stay strong, lean, and pain-free long-term.
Let’s pull back the curtain on why recovery is the real high-performance secret — and how you can build your plan of action to finally train smarter and feel better.
Create Rotational Power Without Breaking Your Back: Smarter Golf Fitness Starts Here
If you've ever felt a twinge in your lower back after a round of golf—or worse, chronic tightness or pain—you’re not alone. The rotational demands of the golf swing make it one of the most complex and physically stressful movements in sports, especially on the spine.
But here’s the good news: You can generate serious rotational force in your swing without sacrificing your back—and it all comes down to how you train.
At 4ORE Golf Performance, we focus on smart, safe, and explosive training methods that teach your body to generate torque efficiently while protecting your spine and improving performance….
Master the Swing Sequence: Train Coordination to Play Better Golf
If you've ever watched a professional golfer swing in slow motion, you’ve likely noticed how fluid, powerful, and perfectly sequenced it looks. The reason? They’ve mastered the art of movement coordination — the precise timing between their lower and upper body throughout the swing.
This isn’t just about looking good — it’s about creating a swing that is efficient, repeatable, and powerful.
Whether you're a weekend warrior or a competitive junior golfer, improving your movement coordination between your lower and upper body is one of the fastest ways to level up your swing. And the good news? You can train it — just like any other skill…
🧬 Train for Longevity: Why Movement Is the Most Powerful Medicine You’re Not Taking Seriously Enough
The goal that we strive for is to train people to thrive — not just survive. It is a team effort!
Here at ATLAS I am not in the business of 30-day transformations or "sweat to shrink" challenges. I am in the business of building high-functioning, resilient bodies that are prepared for what life throws at them — whether you’re a high performing 45-year-old executive, a 52-year-old golfer, or a 58-year-old parent chasing grandkids.
If there’s one thing I’ve learned after working with hundreds of high-achievers, it’s this:
Longevity isn’t luck. It’s built.
And training for it starts with a mindset shift:
👉 Movement is not punishment for eating.
👉 It’s not just for burning calories.
👉 It’s medicine — and it’s how you stay younger, longer.
Let’s talk about how to actually do that…..
Unlock More Distance: How Ground Reaction Force Boosts Your Golf Swing Power
If you’re serious about adding effortless power to your golf swing, it’s time to start from the ground up — literally. One of the most overlooked keys to distance and swing speed is mastering Ground Reaction Force (GRF).
So what is GRF?
Ground Reaction Force is the energy your body pushes into the ground — and how the ground pushes back. In golf, this creates the torque and vertical force that transfers through your legs, hips, core, and ultimately into your swing. The more effectively you can use the ground, the more powerful and explosive your swing becomes.
This is why some of the longest hitters in the game don’t just swing harder — they use the ground better….
🔥 Fuel the Change: The 6 Best Nutrition Practices for Fat Loss and Lean Muscle Gain
How to Build a Smart, Sustainable Nutrition Plan That Actually Works
I work with driven professionals, everyday athletes, and adults over 40+ who are done with crash diets and generic meal plans.
They don’t want quick fixes. They want real results.
To burn fat, build lean muscle, and perform at a high level — nutrition is the key driver. But not just any nutrition plan — it must be strategic, sustainable, and personalized.
In this article, we break down the 6 essential nutrition practices rooted in the most effective trends in high-performance health and physique transformation….
Unlock the Athletic Swing: Train Like an Athlete, Play Like a Champion
Most recreational golfers don’t associate “athleticism” with their swing. But here’s the truth: the golf swing is a complex, full-body movement requiring:
Explosive power from the ground up
Core stability and control
Rotational mobility and coordination
Balance and dynamic posture under speed
A lack of athleticism can lead to common swing faults—early extension, over-the-top moves, loss of posture—and ultimately, injury….