For Existing Clients: Schedule Your Monthly Check-In Here!


Our Approach to Health and Performance

Why We Started This Business

We all come sports, military, and CrossFit backgrounds and noticed how unsustainable a lot our previous training used to be. We ended up injured, over-trained, and had stagnant progress. It wasn’t until we zoomed out that we realized movement is only once piece of the puzzle, and focusing on our habits outside of the gym could help us feel and perform better. We combine our clinical experience with our love for functional fitness to deliver our clients the best personalized coaching experience possible – no bro-science or HIIT workouts, just science and sustainable habits.


This is known as Longevity – which is a function of both your Lifespan and Healthspan.

Lifespan, is delaying the inevitability of death from disease in order to live longer.

Healthspan, is protecting your Physical, Cognitive and Emotional health as long as possible order to maintain your quality of life.


Unfortunately, the Health and Fitness Industry has an obsessive relationship with pain and suffering from workouts, which we like to call Militarized Fitness. This is where the mentality of “more is better,” “no pain, no gain,” and “rest is for the weak” comes from.

Meanwhile, the Sexualization of Health and Fitness breeds misinformation and insecurity in people who want to simply look, feel, and perform better in their daily lives. A world where models with 6-packs and booty shorts sell you the next “hot” thing.

Most traditional gyms are busy following, instead of leading.

They’re so fixated on FITNESS, they forgot about HEALTH. This is where we come in.

By Improving Your Healthspan, You can Extend Your Lifespan

Healthspan is a function of your Physical, Cognitive, and Emotional Health

Physical Health

How long can you maintain muscle mass, functional movement, stability, strength, and endurance capacity without pain?

Cognitive Health

How long can you preserve your memory, mental acuity, learning ability and processing speed? Are you learning everyday?

Emotional Health

Are you part of a community, are you happy, do you have purpose, are you fulfilled, are you mindful of your thoughts and actions?

A Framework for Health and Performance

Without oversimplifying the science behinds these complex biological topics, there are 5 distinct practices that work together to regulate your Health and Performance.






It’s by understanding and effectively progressing through these practices that you will live a longer and better life. As well, it’s important to realize that performance and aesthetics fall into these definitions as well. So whether you are searching for health and longevity, sports or occupational performance, body composition, or injury rehabilitation – these principles still apply.


Your Body is Meant to Move

Movement is natural for humans. As we age, we should be able to perform all 6 functional movements without pain. We implement these functional movements within all client programs – Push, Pull, Hinge, Squat, Lunge, Carry.

We have three main focuses for maintaining utility and function into older age – Stability, Strength, and Energy System Training. Depending on your biological and training age, you may be sufficient and/or deficient at some of these.

1. Stability

  • Breathing
  • Mobility
  • Flexibility
  • Motor Control

In order to be balanced, it’s important that you have a proper foundation of stability. As a general rule of thumb, strength without stability often leads to injury, which is exactly what we want to avoid when working with clients.

2. Strength

      • Absolute Strength | Ex/ Back Squats, Deadlift
      • Strength Speed |  Ex/ Olympic Weightlifting
      • Speed Strength | Ex/ Plyometrics
      • Absolute Speed | Ex/ Sprinting

Everyone likes to do the fun, sexy exercises first, but in order to maximally express all types of contractions, a base level of absolute strength is required. This is why beginners should never start off with Olympic Lifting or max-effort Sprints.

3. Energy System Training

  • Aerobic Capacity
  • Aerobic Power
  • Anaerobic Lactic
  • Anaerobic Alactic

Aerobic exercise requires oxygen, and is usually done at an intensity that you can do while maintaining a conversation. Building your aerobic capacity improves lung and heart function, as well as your metabolism and other bodily functions.

Anaerobic exercise requires glucose from your body, and is done at high intensity. Due to the high recovery demands, anaerobic workouts only need to be done once or twice (if you really enjoy it) a week for general function.

 Below is a table on how we implement Energy System Training in practice.


Food is Medicine

Nutrition is a very complex topic, filled with a lot of baggage and negative associations for most people. The unfortunate reality is that our relationship with nutrition is the result of food manufacturers and their optimization problem gone wrong – known as the Standard American Diet.

Standard American Diet

  1. Affordable
  2. Tasty
  3. Convenient
  4. Portable

This inevitably results in food that is cheap, high in sugar and fat, mass produced, shelf-stable, transportable, microwavable, and never expires. This is yet another reason why lower-income demographics disproportionately suffer from chronic diseases. While the intention was right, the outcome missed the mark.

Simplified Nutrition

  1. What should I be eating?
  2. How much should I be eating?
  3. When should I be eating?

There are three main levers we can restrict to optimize Health and Longevity. Our goal with nutrition is to always pull at least one, often two, and occasionally all three. These three levers answer our aforementioned questions.

Dietary Restriction

  • Restrict what you eat.
  • Ex/ Paleo, Low Fat, Low Carb, Atkins, Ketosis, Vegan, etc.

Caloric Restriction

  • Restrict how much you eat.
  • Ex/ Low Calorie

Time Restriction

  • Restrict the time when you can eat.
  • Ex/ Fasting, Intermittent Feeding, etc.

Nutrition is a sticky topic for many people because everyone is unique. So it’s important to recognize what works for your best friend or mother may not necessarily work for you. That’s why whenever you approach a new dietary change, you should:

  • Determine your desired goal before beginning,
  • Measure your progress (either daily or weekly),
  • Give your new plan at least a month before reassessing, and
  • Be ready to abandon a plan if it’s not working for you.



The Foundation of Health

Sleep is a state that happens to almost every living creature every 24 hours and it accounts for roughly one-third of our lives. We all understand to some extent that we need sleep, but the importance of sleep, especially on your Cognitive and Emotional Health, cannot be understated.

Our body has it’s own 24-hour biological clock known as your Circadian Rhythm. While our wake-sleep cycle is generally regulated by light and darkness, modern technology has artificially extended our days unnecessarily.

Sleep is essentially your body’s life support system and is the closest thing we have to a natural performance enhancing drug. Instead of thinking of sleep as something you have to do, think of it as something you want to do.

As mammals, humans have two main components of sleep, which can be illustrated in 5 stages – Non-REM and REM.

Non-REM (4 Stages)

  • Stages 1 and 2 are light sleep, and refreshes and prepares your brain for a new day of learning and memory.
  • Stages 3 and 4 are deeper sleep, and converts events to long-term memory and hits “save” on anything you learned the day before.

REM (1 Stage)

  • This is where we dream, but has also been seen to show to help with our learning ability and mental acuity.

As conscious beings, our responsibility is to make sure we spend enough time in each stage to recover our body and detoxify our brain.

4 Pillars of Sleep

  1. Regularity – Do you sleep and wake at the same time everyday?
  2. Continuity – How many times do you wake up per night?
  3. Quantity – How long do you spend asleep? (in total and in each stage)
  4. Quality – Is your sleep interfered by caffeine, alcohol, stress, etc.?

Modern Humans and Sleep

Our poor relationship with sleep is a key reason for most our modern health issues. Interestingly enough, humans are the only species that will purposefully deprive themselves of sleep. The only other time we see this in the wild is when animals are under starvation conditions – but in humans, this self-imposed sleep-deprivation leads to a fake starvation signal which increases appetite (through the production of ghrelin).

Sleep deprivation causes the quickest reduction of health, and chronic under-sleeping (which most Americans suffer from) will lead to a negative feedback loop on your health.

When you start to layer on lack of motivation and energy from sleep-deprivation, combined with increased appetite (from the “fake” starvation signal), increased cortisol, and a Standard American Diet, it’s very easy to understand why so many Americans suffer from Obesity. This is a systemic and cyclical issue many Americans deal with everyday and think is normal.


The Silent Killer

Stress is probably one of the most important and misunderstood health issues that modern humans deal with. While the topic of Stress can seem like fluff to some, it is grounded in science and is critical to your Emotional Health.

Automatic Nervous Systems

  • Sympathetic – This is your “Fight or Flight” system. This turns on when your brain thinks you are in danger or severe risk.
  • Parasypmathetic – This is your “Rest and Digest” or “Feed and Breed” system. This is when your body is conserving energy and relaxed. Stress turns this system OFF.


Increased Stress causes changes in hormones in our body – the two most important are:

  1. Adrenaline– It increases blood flow to muscles and raises blood sugar levels. Adrenaline is a first-responder during times of Stress.
  2. Cortisol– It increases your brain’s utilization of sugar and turns off non-essential bodily functions (like digestion, growth hormone, and reproduction). It follows 30 seconds or so after Adrenaline.

Stress and Cortisol have a synergistic relationship and are incredibly important in life or death situations, but Stress can also arise from everyday modern living. We want to emphasize that everyone has a different response and tolerance level to stress, though the side effects are clear:

  • Too much cortisol will kill you eventually, and make you miserable during the entire time.
  • Too little cortisol will kill you quickly.

The key is that we don’t hate stress. We hate the wrong amounts of stress. Indeed, too little stress can be boring and uninspiring, and too much stress can lead to a complete burn-out or meltdown from anxiety. But when we have an optimal amount of stress, it can lead to peak performance.

That said, stress can be useful in acute situations, but detrimental if chronic.

Acute Stress helps us overcome short term obstacles by kicking us into high performance mode, however

Chronic Stress can lead to increased cortisol in the body, which can negatively impact your performance and health.

Importantly, Chronic Stress can lead to the decline of your Emotional Health, which will inevitably weigh on your Cognitive Health, and inadvertently cause a decline in your Physical Health. These three components of your Healthspan are inextricably connected.

3 Pillars of Emotional Health

  • Mindfulness – The capacity to be aware of your thoughts and emotions – which is not the same as being present.
  • Reframing – The ability to re-frame your perspective and see from another’s point-of-view.
  • Relationality – The skill to connect, relate, and understand other humans.

Without getting into the specifics of each pillar – Meditation has been proven to be one of the most comprehensive ways to combat Modern Day Stress. The point of meditation is not to feel any specific way – it’s to feel whatever you’re feeling right now, so that you learn how to not let your feelings push you around.

By connecting to your consciousness and understanding your thoughts and emotions more clearly, you can take control of your Mental Health and drastically improve your overall Longevity.


A Little Extra “Kick”

We won’t spend too much time in this section because these are fringe issues and may not apply to everyone, but it’s still important to bring up as part of your overall health and longevity plan. When we think about external substances being put into our bodies, they really break down into two buckets:


  • Recreational
  • Prescription


  • Over the Counter
  • Medical


Our relationship with Drugs, both recreational and prescription, can either be constructive or destructive depending on how we use them. As with all things, understanding your intent is critical before using. If you are an irresponsible human, anything can be dangerous.

Unfortunately, there is a lot of misinformation and cultural bias built into our perception of drugs. However, if we look at the potential dependency and active/lethal dosages of different substances, we can better inform our personal usage (if any).

Recreational Drugs

  1. Stimulants – Includes Caffeine, Cocaine, Ecstacy, etc.
  2. Depressants – Includes Alcohol, Xanax, Valium, etc.
  3. Analgesics – Includes Oxycontin, Vicodin, Heroin, etc.
  4. Hallucinogens – Includes Cannabis, Psilocybin, LSD, etc.

Meanwhile, prescription drugs are often prescribed by a physician to counteract an underlying medical issue. If this is the case, it’s always best to consult with your physician when mixing compounds or supplements together.

As part of our intake process, we will ask that you disclose your drug use (both recreational and prescription) so we can better evaluate on how to proceed with your specific programming.


For the most part, we are against pushing supplements. It’s not that they don’t work (some of them definitely do) – the problem is that most people view supplements as their health entrée rather than icing on the cake. The fact is that most people aren’t at the point where they need supplements. Until you are doing the following consistently everyday, you probably don’t need to be wasting your money:

Healthy Everyday Habits

  • Sleep Well
  • Move Often
  • Eat Real Food
  • Have A Rhythm
  • Manage Stress
  • Learn or Challenge Yourself
  • Practice Mindfulness

That said, the following could be useful additions to your nutrition protocol if you really want to do something extra:

Recommended Supplements

  • Multivitamin
  • Vitamin D
  • Fish Oil
  • Protein Powder
  • B Vitamins

Finally, exogenous hormone use would be one the last frontiers of supplement use – though this is never part of our protocol because we are not medical doctors. If you feel have low testosterone for example, it’s best you first consult with your physician and get tested.

Thanks for sticking with us.

We hope this gave you something to think about. If you’d like to talk to a coach, click the button below and we’ll get in contact with you. Otherwise if you found this helpful – share it with a friend. Take care!