Exercise for Longevity
Exercise is the most research-proven action for living vibrantly before passing away peacefully in your bed one night.
Learn the most important exercises, personalized for you, online from the convenience of your own home.
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We will help you make sure that you are using the correct muscles, and maximizing your time & longevity results at the gym.
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We will help you create a personalized program that feels truly doable in your busy life, setting the foundation to maximize your longevity.
LONGEVITY is feeling healthy, strong and capable – without aches, pains, disease, and “age-related” withering. Even though this is not the norm for modern humans, there are very specific health habits that make longevity happen. Exercise happens to be the most powerful epigenetic tool that has been identified!
What is your “Why”?
Is it to climb a flight of stairs without getting out of breath, to have energy to play with the kids, hike, do home maintenance with ease, keep playing tennis, travel, open a jar without wrist pain, or just wake up and not have to deal with the pain that has become your “normal”?
“A side-by-side comparison of exercise studies versus drug studies…found that… exercise-based interventions performed as well as or better than multiple classes of pharmaceutical drugs…There is no other intervention, drug or otherwise, that can rival this magnitude of benefit.”
— Peter Attia, MD, Author of Outlive: The Science and Art of Longevity
In other words, regular daily exercise is a requirement for health & longevity.
And health is the greatest wealth.
How are you setting up your life to help you achieve this?
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How to set up your life for longevity, and freedom from pain & disease
Strength and cardiorespiratory fitness are currently the #1 research-proven methods to avoid heart disease, diabetes, cancer and even Alzheimer’s & dementia. This is because of the epigenetic changes that exercise causes - it literally changes the way your cells produce inner chemistry around your genes.
Now, in order to achieve the intense STRENGTH and CARDIO that is necessary for avoiding the chronic diseases that typically wear us down in the second half of life, you must have the STABILITY to ensure that your joints are healthy.
Stability is the foundation for Longevity!
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What is Stability Training?
The most common first thing that happens with Stability Training is that you become able to self-manage your joint pains, immediately reducing your reliance upon pain-relieving medications.
If you have knee, low back, shoulder or other joint pains, the most usual cause is that you are simply using the wrong muscles. That means that learning to use the correct muscles will help you stop relying upon pain-relieving medications, and the eventual surgeries that come when the medication’s effectiveness runs out.
Stability training is made up of these 5 things:
Knowing how to use the correct muscles as you walk, sit, stand, bend, move, etc. (And how to stop using the incorrect muscles.) This is “Corrective Exercise.”
Being able to breathe properly.
Knowing how to use your breathing to activate your “inner unit” core muscles.
Establishing a natural rhythm between your core breathing and your movement.
Knowing which muscles you actually need to stretch (rather than following a generic stretch program).
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Real Life Examples of Stability Training
R.J. suffered wrist pain so often that he was now scheduled for wrist surgery. His stability assessment informed him to start bringing his shoulder blades together, as part of his daily 15 minute stability program. His surgery was postponed, and his wrist pain has reduced so much that he has not rescheduled the surgery.
L.S. participated in yoga classes nearly every day of the week, and did extra stretching on her own time at night before bed. But she was still in pain. Her stability assessment informed us to simply stop 3 of the stretches she was doing. She texted me a few days later, “I cannot tell you what it feels like to not have pain, after 20 years.”
B.E.S. is a mom of two 8-year olds, and she runs her own business, requiring her to be on her feet all day. At the end of her day, she used to have foot pains that lasted into the night, often disrupting her sleep. Since practicing her stability program, she no longer finishes her day in pain.
T.N. had so much low back pain that he paid to have his entire garden raised to waist level, so that he would not need to bend down anymore (to participate in his favorite hobby). This had been his reality for more than a decade. After just his first month of practicing his daily stability program, he was able to return to tending his plants on the ground.
C.S. was on her way to the collegiate Olympics for powerlifting. She & I had three informal talks - not even formal sessions - about using the “correct” muscles during her lifts. After the event, she left me this voicemail: “I won first place and it’s all due to my belly breathing!” She created personal records “across the board” hitting her all-time high numbers, and “had the best performance ever. So I just want to say thank you for telling me how to use my glutes and diaphragmatic breathing, because that’s all I think about now when I lift.”
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How long does it take to learn Stability Training?
3 Months: For most people, an investment of 3 months, 3x/week (40 min sessions) is the expectation to provide about 80% of the personalized connection to your body that you need, in order to last a lifetime of your own self-management. These three months require you to also practice additionally on your own, and in most cases you will be “cleared” to be able to guide yourself from that point forward.
First 2 Sessions: In just your first assessment session, you will be given your personalized most important first 1-2 exercises to get you started on your program. In most cases, just learning these, and reviewing them in one additional followup session, will be a proverbial “fork in the road” to either initiate your 15-min daily exercise program, or improve upon your existing fitness program in a profound way.
You will not only be taught which exercises are most important for you, but also how to do these exercises, which is usually the missing ingredient to an effective physical therapy routine.
“Everyone has very different issues with regard to stability. Thus, it's impossible to give a one-size-fits-all prescription for everyone.”
-Peter Attia, MD, author of Outlive: The Science and Art of Longevity
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What are the other aspects of Longevity?
There are Five Foundations for longevity:
Proper breathing
Movement - (Hint: start with stability, and aim to get to intense strength & cardio ASAP!)
Natural Nutrition
Lifestyle
Mental-Emotional Stress Management
Losing Weight: The 5 foundations are not only what prevents the 4 chronic diseases from developing inside of you, but they are also the critical foundation for burning body fat and losing weight. (Yes, even breathing – because of its role as a homeostatic regulator – has the power to determine whether or not you become a sugar-burner or fat-burner, because it can shift you from sympathetic to parasympathetic hormonal dominance.)
Natural Nutrition: The key is finding the nutrition plan that works for you. So far, the main scientific evidence points to minimally processed, whole food nutrition. So many people have sworn that their diseases have been cured from nutrition. Of the people who have used nutrition for healing, the challenge is that some used a vegan/vegetarian strategy while others used a carnivore/paleo/keto strategy, while still others swear that the Mediterranean strategy works for them. The key is finding the right balance for you. “I have one final piece of advice. Stop overthinking nutrition so much. Put the book down. Go outside and exercise.” -Peter Attia, MD, author of Outlive: The Science and Art of Longevity
Sleep: The hormones & chemistry of humans work best when in rhythm with the day & night cycle. Peaceful sleep at night is incredibly important for determining if you’re going to be able to benefit from your exercise program. Addressing the amount of light bulbs & screen time at night, as well as your morning routine, sunlight exposure, and other household-lifestyle factors is important for ensuring success for your longevity exercise program.
Stress Management: Everyone needs to find an effective way to manage mental-emotional stress. Exercise can be your main method, but it’s also worth considering your ability to remain focused upon what you want. While meditation is one way to practice mental focus, there are many ways to practice stress-relieving mindfulness.
We make sure to include aspects of rhythmic, harmonizing movement into many of our training sessions, a kind of “moving meditation” that allows your mind to find centeredness. In a world where the human mind receives more information in one day than people in the early 1900's received in their entire lifetime, mindfulness is a skill that not everyone is doing so well. There are many reasons why using “moving meditations” might be appropriate for your exercise routine.
"It's the mind that really creates the body...It is the mind that visualizes what the body ought to look like as the finished product. The body is very important, but the mind is more important than the body."
-Arnold Schwarzenegger
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Hi, my name is James Goodlatte and my “WHY” was to be able to throw my young kids up into the air at the beach and in the pool. Now that my kids are older, I’m holding this same goal for my one-day-to-be grandkids! If you’d like to receive helpful & fun reminders on how to maintain your longevity (often weekly), as well as periodic special offers for our personal training services, please sign up for our communications!