Our Method
What if your strongest decade is still ahead of you?
Longevity isn’t won in sprints—it’s earned through structured, consistent, personalized training. That’s why we’re called The Practice.
Every session targets, trains, and ultimately improves what we call The Practice 5—Control, Composition, Cognition, Capability, and Cardio. And you’ll know it’s working. We pair our one-on-one training with regular tracking—your Healthspan Score—so you can see exactly what’s improving and where to focus next.
The Practice 5
Every 55-minute session at The Practice follows a precise sequence—engineered to train the areas most impacted by aging: strength, metabolism, cognition, cardiovascular health, and immunity.
Why Our Method Works
“Resistance training stands out as the single most effective strategy for increasing and sustaining muscle mass and function.”
— Dr. Rhonda Patrick, Found My Fitness
At The Practice, we train using a sequenced system that evolves as your body adapts. We call it The Practice 5 Protocol.
Over the course of the year, your training moves through distinct chapters—each with a specific purpose. Some phases focus on building muscle. Others emphasize strength, cardiovascular capacity, or power. Each chapter builds on the last, so nothing is wasted and nothing is rushed.
The result is a body that doesn’t just look fit—but performs better, recovers faster, and stays capable as you age.
Think of healthspan training like an all-weather portfolio for your future body
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Strength training
Protects bone density, joint health, and independence well into later decades.
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Metabolic conditioning
Improves insulin sensitivity, supports healthy body composition, and sustains energy.
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Cognition & power training
Preserves reaction time, memory, dual-tasking, and decision-making speed—critical for maintaining autonomy.
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Cardiovascular work
Increases VO₂ max, one of the most powerful predictors of healthspan and longevity.
Programming Cadence
Weekly
2–3 pertraining sessions depending on schedule and goals.
Every 4–6 Weeks
You’ll progress to a new phase with progressions in loads, intervals, and complexity.
Quarterly
Healthspan Score update + plan review.
Annually
Deeper re-assessment and long-horizon plan refresh.
Coaching Model
You’ll work with a coach who understands movement science and long-term planning. Expect clear intent for every session, measurable milestones, and plain-English explanations—not jargon. We believe in education as adherence: when you know why, you’ll do the work.
Who It’s Designed For
The Practice is for people who refuse to age on autopilot—high performers with demanding schedules, active parents who want to play longer, and athletes of life who want to move well, live fully, and stay highly active into their 80s and 90s.
Results You Can Expect (with practice)
✔ Improved VO2 Max
✔ Increased lean mass and functional strength
✔ Better reaction time, dual-tasking, and cognitive sharpness
✔ Lower blood pressure, improved body composition
✔ More energy, better sleep, fewer little aches and pains
FAQs
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We train four systems deliberately every week and measure outcomes quarterly. It’s not random workouts—it’s an integrated framework with proof of progress.
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We begin with Movement Prep, customize progressions, and use tempo and unilateral work to build capacity safely.
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Most clients feel differences within 4 weeks and see objective changes in 8–12 weeks, with quarterly score updates.
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Your coach will give you a “Movement Map” with recommendations of how to supplement your Practice workouts, this will include your Zone 2 Cardio Homework, activities that light you up (tennis, golf, hiking, etc), as well as group fitness. We subscribe to the old adage that variety is the spice of life, and we’d like to be your fitness home base and accountability coach.