Healthspan is the amount of time in our life that we get to enjoy robust and fully functional cognitive and physical capabilities.

Our lifespan is mostly imprinted into our genetic code. Based on heredity, we have a somewhat pre-programmed number of years that we will live, say 70, 80, or 90+ years. How we live, and the choices we make, can impact that number by as much as 10 years, plus or minus. Nobody wants to live to 90+ years, but spend the last 10-15 of those years in a nursing home memory-care unit.

Most people substantially outlive their healthspan. Our purpose is to help members make better choices that extend their healthspan by the maximum possible amount. Ideally, we would outlive our healthspan by the shortest time possible.

At our local bricks-and-mortar Healthspan Lab, we do small group functional fitness training. Groups are capped at an optimal coach-to-member ratio. Our typical small group sessions have 6-8 members in attendance. Each member gets an abundance of individualized attention and coaching.

Functional Fitness is the ability to accomplish all the things we need to in our day-to-day lives and all the things we aspire to with our bucket lists.

At MidStrong, we want everything you do in the gym to make your life better outside the gym.

Small Group Training has all the benefits of 1:1 private personal training but at a fraction of the cost.

And the energy and support from the group dynamic make it much more fun and exciting. Most members don't really need the intensive supervision of 1:1 private training. We cap our groups at an optimal coach-to-member ratio - usually 8-12 members/session, depending on what we're doing and the equipment available. Even in a group as large as 12, our coaches are experts at coaching strict form and movement patterns.

Our coaches are experts at demonstrating and coaching strictly precise form for all of the exercises we use in our workouts.

They are particularly experienced in how to move through and observe members in a small group setting. We know and can spot from across the room the usual movement flaws that are common to each exercise. And, we've been extensively trained on how to quickly correct or modify a movement pattern to make sure our members stay safe and get the most from each workout.

Most sessions last up to 50-55 minutes.

We always conclude each session after 55 minutes because there's usually another group heading in on the heels of that session. In some sessions, like on Metabolic Mondays, the full workout won't take the entire 50 minutes and we'll finish up early. But, not to worry, even on those days, you will get an outstanding workout!

We structure our week to follow our MidStrong Functional Training Method. We devised this highly effective and unique method to address as many of the distinct aspects of the Functional Fitness Continuum as possible in any given week.

There are 10 components of Functional Fitness. Some of these words may be familiar to you:

1. Strength

2. Power

3. Muscular Endurance

4. Aerobic Conditioning

5. Anaerobic Conditioning

6. Balance

7. Coordination

8. Flexibility

9. Speed

10. Agility

Each day of the week has a specific focus. We try to include as many of these Functional Fitness components in our workouts throughout the week.

Metabolic Monday: We rev our engines with high-intensity interval training (HIIT). The goal is to burn a bunch of fat, boost our metabolism, and improve our work capacity.

Tune-up Tuesday: The focus is on areas that often need tuning up, like balance, coordination, and flexibility.

Weightlifting Wednesday: We pick things up and put them down. Wednesday's focus is on Strength and Power.

Therapeutic Thursday: We slow things down a bit and focus on active recovery and Flexibility. You'll still get an awesome workout, but it won't be a burner like Mondays.

FriYay! We do a blend of fun stuff on Fridays, hitting our core hard, working on Strength and Muscular Endurance, and usually finishing with a short Work Capacity session.

Saturday Strength: More focus on traditional Strength Training, often with barbell training.

Sundays are made to put all our hard work to good use doing the things we love.

We work on Strength in all our workouts, particularly Core Strength. We are purposeful about building useful and applicable Core Strength. It's the foundation of everything we do and it's much more than training "abs". We blend core training into every workout, every day of the week.

Yes, absolutely! Core strength is the foundation of all human movement and stability. We incorporate core strength training into everything we do.

For most workouts, we do a distinct core strengthening circuit right after our warmup. We literally prioritize it by doing it first rather than as it's typically done, at the end of the workout. If core strength is the foundation, shouldn't we build it first, before we build the walls and put on the roof?

The "Core" is much more than our abs. When people refer to their abs, they mostly mean the six-pack muscle called the rectus abdominus.

We consider the "core" to be the entire neuromuscular architecture that extends from the ribs down through the hips; front, back, and sides. Strengthening that network of nerves, muscles, and connective tissue is critical to spinal stability, balance, and coordination.

That's understandable. Nobody wants to ever look foolish or to feel like they're in a group they can't keep up with. No worries. We meet all our members where they are and we never judge.

Most are starting from a hard place. And all our members had to start from someplace. They've all shared that same apprehension. They are all very empathetic and non-judgmental.

Our coaches are particularly adept at helping members to modify each exercise and every workout so they can complete it safely and get the most out of the time they've invested. Of all the great things that we do at MidStrong, this ability to modify and adjust exercises and workouts for each individual member may be our greatest strength.

You are in good hands!

We suggest that you exercise vigorously and with purpose for at least three days every week. In fact, we require it!

Yep, you read that correctly. We require a commitment of three hours per week from all new members. Frankly, if you aren't or won't commit to that minimal amount of time each week, you'd be better off saving your money and looking for a globo-gym.

Our members can break up their three hours into any pattern that makes the most sense for them - 6x30 min, 4x45 min, 3x60 min, or whatever.

Remember, the three-hour commitment is a minimum. Most MidStrongers regularly exceed that number.

Yes, absolutely! While what we do is not strictly a "weight-loss" program, our Healthspan Coaching and Functional Fitness Training will burn a bunch of calories and dramatically improve your metabolism.

Most MidStrongers notice themselves becoming measurably leaner in just a short time. And they're stronger, more balanced, sleep better, enjoy an improved sense of wellbeing, feel more confident, fit better in their clothes, enjoy substantially less chronic pain, feel more limber and flexible, and generally look and feel more attractive than they have in decades.

For sure! Everything we do at MidStrong will work toward improving balance and coordination. Strengthening our legs and core, doing unilateral and contralateral training, and spending more time on our feet and moving will bear huge dividends in better balance and coordination.

Strength training has been proven to be as effective as medication at improving bone strength. We need to stress our muscles and skeletons in order to strengthen them. We do this with resistance training or strength training.

Click here to complete a short application. Paul or Julie will be in touch with you directly to schedule your Consultation. At your 30 min Consultation, we'll get to know you a little better, understand what you're looking for and hope to accomplish, answer all your questions, and go over our Healthspan Coaching options.

You'll come away with a good idea of whether MidStrong is the right fit for you. The application will take only 2-3 minutes to complete. Click here.

Yes, all our local MidStrong members complete an initial assessment. This is a 1:1 private session with one of our coaches that takes about 45 min. It's easy to moderately physically challenging.

The assessment will provide us with a clear appreciation of your current level of fitness and alert us to any injuries or movement issues that may be present. It will also help us to guide you to a group that would be a great place for you to start.

With our Online Healthspan and Training platform, you take MidStrong with you anywhere you go.

With a user-friendly app and other commonplace communications tech, like Zoom or Facetime, we build your training and nutrition programs, frequently communicate at designated times, and track your progress.

Based on your objectives and current level of fitness, we construct a training and nutrition plan. Each day, you’ll find and record your scheduled workouts and track your meals.

We check-in regularly live to help you build momentum and to optimize two-way communication about your progress.

With each workout and each meal, you upload what you've done and give us feedback on how it's going. That helps us to fine-tune the plan and helps you to make steady progress