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….
🥗 Mastering Nutrition Habits for Lifelong Health: A Plan of Action Built on 6 Proven Elements
Most people don’t fail because they don’t know what to eat…
They fail because they never build a system that helps them eat well consistently.
At ATLAS Performance Training, we believe that nutrition habits are the real engine behind every goal — whether that’s fat loss, strength, energy, longevity, or mental clarity.
Here’s how to stop “starting over” with your diet — and instead build a personalized system that works for your life, based on six key nutrition trends we’re seeing in high-performance health today.
Speed is Strength in Motion: How to Use Strength Training to Increase Your Golf Swing Speed
Ask any golfer what they’d love to improve most, and odds are they’ll say: “More distance off the tee.”
It’s no secret that clubhead speed is directly tied to driving distance, and the fastest way to build more speed? Strength training.
But not just any strength training—golf-specific strength training that’s designed to convert raw strength into dynamic speed through explosive, coordinated movement….
🧬 The Blueprint for Longevity: A 6‑Point Training Plan to Thrive at Any Age
At ATLAS Performance Training, we believe aging is not about decline—it’s an opportunity to optimize. The path to long-term vitality isn’t about random workouts; it’s about a structured, balanced approach.
Here’s how to build a longevity-focused fitness plan grounded in the latest science and best practices…
Strength Without Sacrificing Mobility: The Smart Golfer’s Guide to Sensible Strength Training
The goal of strength training for golf isn’t to bulk up like a bodybuilder. It’s to:
Increase power output (hello, longer drives!)
Improve stability and balance
Strengthen the muscles responsible for posture and rotation
Maintain or even enhance mobility and flexibility
Too many golfers avoid the weight room out of fear of getting tight or stiff. The truth is, strength training done right improves mobility by training your body through full ranges of motion and improving muscular control..
The Blueprint for Better Health: How to Build a Personalized Plan of Action That Lasts
In today’s fast-paced world, “getting healthy” can feel like an overwhelming goal. With endless options, information overload, and conflicting opinions, it’s easy to fall into the trap of trying everything and sticking to nothing.
But what if instead of chasing trends, you created a clear, personalized Plan of Action grounded in what actually works?
After over 18 years as a Health and performance coach I believe that long-term health isn’t about perfection ( I am a work in progress myself) — it’s about creating a process and developing a sytem that works for your lifestyle, your goals, and your body. Based on the top health trends of over the years, I am going to show you how to build a science-backed, sustainable plan of action using six key elements proven that will your improve health and performance relatively fast; with consistant effort 3-6 months….
Golf Mobility for Longevity: The Key to a Lifetime of Performance
If you're like most golfers, the dream is to play the game you love for as long as possible—and play it well. While swing mechanics, clubs, and course strategy often take center stage, mobility is the unsung hero that can make or break your longevity on the course.
Why Mobility Matters
Mobility is more than just flexibility. It’s your ability to actively move a joint through its full range of motion with control and strength. In golf, that means being able to rotate through your hips, shoulders, and spine without compensation, pain, or stiffness.
As we age, joint stiffness and reduced range of motion can creep in, leading to shortened swings, decreased power, and higher risk of injury. Golfers who prioritize mobility can delay—or even reverse—this decline. And the best part? You don’t need to be a yoga master to improve it….
How Strength Training Can Maximize Fat Loss and Muscle Retention on GLP-1 Medications
One of the most significant challenges when using GLP-1 medications is maintaining lean muscle mass while losing weight. While these drugs help reduce body fat by curbing appetite and slowing digestion, they don’t discriminate between muscle and fat loss. That’s where strength training comes in.
Why Strength Training Matters:
Strength training helps preserve and even build lean muscle mass, which is crucial when aiming for sustainable weight loss. Maintaining muscle mass supports metabolic function, ensuring that your body continues to burn calories efficiently, even at rest.
Natural Ways to Boost Testosterone vs. TRT: Which is Right for You?
While Testosterone Replacement Therapy (TRT) can be effective, some men may prefer natural methods to boost their testosterone levels before opting for medication. Understanding the pros and cons of each approach can help you decide what’s best for your health.
Natural Ways to Boost Testosterone:
Strength Training: Particularly effective when combined with compound movements.
High-Intensity Interval Training (HIIT): Can significantly boost testosterone levels.
Balanced Diet: Consuming protein, healthy fats, and carbs supports hormone production.
Quality Sleep: Poor sleep is linked to decreased testosterone production.
Reducing Stress: High cortisol levels can negatively impact testosterone levels.
TRT vs. Natural Methods:
Speed of Results: TRT offers quicker results but may come with potential risks.
Sustainability: Natural methods can be highly effective, especially when used in conjunction with proper exercise and nutrition.
Cost Considerations: TRT can be costly, while natural methods are generally more accessible.