Train like your future depends on it—because it does.

Longevity isn’t won in sprints—it’s earned through structured, consistent, personalized training.

That’s why we’re called The Practice. Every session follows our Five-Block Method, engineered to target the four systems that typically decline with age—strength, metabolism, cognition, and cardiovascular endurance. We pair this with rigorous measurement—your Healthspan Score—so you can see exactly what’s improving and what to train next.

The Five-Block Method

Every 55-minute session at The Practice follows a precise sequence—engineered to train the four systems most impacted by aging: strength, metabolism, cognition, and cardiovascular endurance.

  • 1. Movement Prep

    Mobilize, align, and activate. Build joint integrity, prime the nervous system, and reduce injury risk.

  • 2. Power & Cognition

    Train speed, coordination, reaction time, and executive function. It’s not just explosive—think of it as cardio for your cerebellum.

  • 3. Resistance

    Build and maintain lean muscle—the single most important physical asset for healthy aging. Programming cycles prioritize progressive overload, compound lifts, and unilateral balance.

  • 4. Metabolic

    Improve cardiovascular health and VO₂ Max with targeted zone work.

  • 5. Recovery

    Reset the nervous system and lock in adaptation.

  • The gold-standard indicator of cardiorespiratory fitness and a powerful predictor of longevity. As longevity expert and physician Peter Attia says, ‘We don’t have a better metric for predicting how long we’ll live than how high our VO₂ max is.’”

  • Grip strength is a proxy for overall functional strength and muscle mass and it reflects how well your upper body, in particular your arms and shoulders, function.. In the words of Dr. Peter Attia, “Not enough can be said about the importance of grip strength as you age. It’s one of the strongest physical associations with longer life.”

  •  True health isn’t about your weight—it’s about what that weight is made of. More lean muscle means more strength, mobility, and independence; less visceral fat means lower risk for the chronic diseases that shorten healthspan. That’s why we measure lean mass and body fat percentage quarterly, track your trends, and adjust your training and nutrition so your body composition supports you for decades to come.

  • Reaction time and dual-task performance to track processing speed and neuromotor control.

  • Core cardiometabolic risk markers with strong outcome data.

  • Farmer carry distance/load, pushups or push variants, carries and balance tasks that translate to real life.

Practice Metrics: What We Track (and Why)

We quantify what matters. Your data guides programming— and proves progress.

Your Healthspan Score

A single percentage out of 100, benchmarked by age and gender, updated quarterly. It’s derived from your multi-domain tests and weighted for relevance to healthspan. You’ll see:

✔ Overall Score

✔ Pillar Scores for Strength, Metabolism, Cognition, Cardiovascular

✔ Percentile vs. Peers (age/sex)

✔ Top Gains This Quarter and Next Focus Areas

✔ Personalized Plan (4–12 week block)

Programming Cadence & Re-assessment

Weekly

2–3 training 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 For

The Practice is for people who refuse to age on autopilot—executives with demanding schedules, parents who want to play longer, and athletes of life who want to move well, live fully, and stay independent and highly active into their 80s and 90s.

Results You Can Expect (with consistency)

✔ 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

  • 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.

  • We begin with Movement Prep, customize progressions, and use tempo and unilateral work to build capacity safely.

  • Most clients feel differences within 4 weeks and see objective changes in 8–12 weeks, with quarterly score updates.

  • 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.

Train like your future depends on it—
because it does.