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.
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.
How Nutrition Impacts Strength Gains: What to Eat for Muscle Growth
Nutrition plays a significant role in building lean muscle and maximizing strength gains. If you’re not eating the right foods, your body won’t have the fuel it needs to repair and grow muscle.
Key Nutrients for Muscle Growth:
Protein: Protein is essential for muscle repair and growth. Aim for about 1.6–2.2 grams of protein per kilogram of body weight. Sources include lean meats, eggs, dairy, and plant-based options like beans and lentils.
Carbohydrates: Carbs are the body’s primary energy source. They fuel your workouts and help prevent muscle breakdown. Whole grains, fruits, and vegetables are excellent sources.
GLP-1 Medications and Weight Loss: How They Work and What to Expect
GLP-1 medications, originally developed to manage type 2 diabetes, have recently gained popularity for their effectiveness in promoting weight loss. These medications work by mimicking the action of the hormone glucagon-like peptide-1, which helps regulate blood sugar levels and appetite.
How They Work:
GLP-1 medications slow down gastric emptying, making you feel fuller for longer. They also reduce the release of the hunger hormone, ghrelin, leading to decreased appetite. By enhancing insulin secretion and inhibiting glucagon release, they help maintain balanced blood sugar levels. This combination of effects can significantly reduce calorie intake and promote steady, gradual weight loss.
The Collagen Connection
As we age, maintaining joint health becomes increasingly important, especially for active adults who want to continue enjoying their favorite activities. Collagen, a vital protein in our bodies, plays a significant role in supporting joint health…