🧬 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…..
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….
Meal Planning and Timing for Tournament Weekend Triumphs: Nourishing Young Athletes for Success
Tournament weekends bring a unique set of challenges and opportunities for young athletes. At Atlas Performance Training, we recognize the importance of proper meal planning and timing during these intense competitions. In this blog, we will explore the distinctive aspects of tournament weekends, provide a meal planning strategy to optimize performance between multiple games, discuss timing and recovery strategies, and offer practical solutions, including meal delivery services, weekly meal prep, and easy breakfast ideas for youth athletes.
Balanced Nutrition Essentials for Adolescent Athletes: Fueling Excellence
In the world of sports, nutrition is the cornerstone upon which great athletes are built. For high school athletes pursuing excellence in their chosen sports, a well-rounded and balanced diet is not just a choice; it's a necessity. In this blog, we will delve into the crucial role nutrition plays in adolescent athlete performance, provide meal plan and snack options for busy schedules, and offer guidance for parents on making budget-friendly nutrition choices that support their child's sports goals.
Every Push deserves a PULL: Posterior Chain Development
Posterior chain development is extremely important for athletic development and for the prevention of injuries. One of the main objectives for posterior development is to make sure there are no strength imbalances between the front which is the anterior the back which is the posterior during physical activity….
Sleep: The "Magical" 8, Quality or Quantity
The issue usually is not the amount of sleep as measured in time, but the quality of sleep that you have, and this goes back to your habits and rituals if you will that you have established over your lifetime. There is usually no preparation for sleep time, and if you are over the age of 10 years old you have not had a ritual for sleep time that has worked to help you sleep in over 20-30 plus years, but even with that said we still fought the idea of going to sleep “early” before 9 pm. I remember when I was around 8-9 years old and it was the beginning of the school year and the time had not changed and it was still light at my bedtime(6 pm) and I literally had a temper tantrum in the bed kicking and crying because I could hear the other neighborhood kids playing outside and here I was being put to bed like a baby….
Body Composition: Body FAT Mass v.s. Lean Muscle Mass
I can speak from experience as a trainer and former college and professional athlete that recording and tracking your body composition during training can improve your results and give you the blueprint to reaching your goals even if you fall off the wagon and regain that extra 20 - 25 lb over the holidays or on a vacation. There are 4 ways body composition can help improve your training experience along with your health in general, but only if you are looking for a long-term solution and not a quick fix plan that will leave you 30-40 lb heavier and wondering what happened. These are the 4 reasons you should be using body composition to improve your training experience………
Energy System Development Series
Lifting heavy weights to become stronger is one of the most popular reasons to lift weights. But the combination of using various weightlifting principles and program variations to improve muscular Hypertrophy (increase in muscular tone and size) is even more effective and fun. Lifting to increase muscular size helps individuals improve not only their physical appearance but also their physical performance. One of the factors that are important is the use of set and rep manipulation. This means programming different sequences sets and reps to increase the stress applied to the muscles that are being trained and. In theory, the number of sets should be about 2-4 sets and the reps should be 8-12 reps using 65%-85% of the maximum weight you can lift for 1 rep for that exercise to achieve hypertrophy. One other important factor is limiting your rest in between sets to less than 1 minute. This limit in the recovery time will increase the stress on your muscles which increases the growth response your muscles have during the recovery process. THE MAGIC HAPPENS IN THE RECOVERY!
YOU CAN'T BE SOFT YOUR WHOLE LIFE
Every time I got the chance to go in there on my weekend visits I would try "lift" weights (was lucky I didn't lose a toe). Then my dad moved to Chicago and my lifting weight days were over as far I knew it.
Fast forward to 1988 my sophomore year of High School after football season I meet a 5'10 280 lb Italian guy named Raul Denotti, he was a bodybuilder and part-time volunteer football coach. It was in the weight room talking and "working out" which was basically doing curls and triceps cable extensions in between sets of talking…..
The F.R.E.A.K. in You needs to "R"ecover
The key to any effective recovery plan is to consistently implement all three of these suggested habits into your lifestyle as an athlete. This may seem simple to just get some sleep right? But in most cases, it is not always easy to find the time to get the recommended 6-8 hours of quality sleep that is required for the body to repair and recharge. It is possible though if your recovery is a priority to you and you want to be the best at what you do, here are a few suggestions that may help you get the sleep you have been missing.