Primedy

The rules of retirement investing apply to your body almost word for word.

💰 Start early. Muscle loss begins in your 30s and speeds up after 60. Every year you train before then builds a bigger cushion.

📈 Compound returns. Strength builds on strength. A few years of consistent training gives you a base that keeps paying out.

🔁 Steady contributions beat lump sums. Two or three sessions a week for years will do more than a six-week burst followed by a year off.

⚠️ You can’t withdraw what you never deposited. When you need strength to catch a fall, lift something heavy, or recover from surgery, you draw on what you’ve built.

Check in on your 401(k) this year? Check in on your body too.

A mile run or a 2K row. Your pick, and it matters more than most people realize.

Cleveland Clinic researchers analyzed 122,007 adults who had treadmill fitness testing and followed them for a median of about 8 years. The lowest-fitness group had roughly 5 times the risk of dying of any cause compared with the elite group. Low fitness carried a risk comparable to or higher than smoking, diabetes, and high blood pressure, and the benefit kept climbing as fitness went up, with no ceiling they could find.

This study is observational, so it shows a strong link rather than proving cause. But aerobic fitness is something you can change, which is the whole point of measuring it.
Our version is a mile run or a 2K row, a practical way to see where your engine stands. You don't need to train for it. Show up and give an honest effort.

Saturday, October 17. Only the 10 AM heat has spots left. $69, credited toward membership if you join within 7 days.

https://hubs.la/Q04zvWg10

THE WEEK AHEAD: October 11-17.

Strength, Metcon, Functional, color coded below. Pick your days, get them on the calendar.

October's focus is PISTOLS. Expect to see them woven through the month as we build single-leg strength, balance, and control.

Endeavor + Fortify, same plan, scaled to you.

Your doctor checks your blood pressure at every visit. Almost nobody checks your grip.

In 2015, The Lancet published a study that followed nearly 140,000 adults across 17 countries. Grip strength turned out to predict death better than systolic blood pressure did. For every 5 kg drop in grip strength, the risk of dying from any cause was 16% higher, and cardiovascular death was 17% higher.

Grip is a simple window into your overall muscle strength, and it held up across men and women and across age groups.

The researchers were careful to say that more work is needed to show that raising grip strength lowers risk. But strength is one of the most trainable things there is, so knowing your number is worth it.

At the Primedy Healthspan Challenge you get your number, see how it compares for your age, and talk through it with a coach. Saturday, October 17, 10 AM heat.

https://hubs.la/Q04zvTrQ0

Try this right now: sit down on the floor, then stand back up. No hands, no knees, no leaning on furniture.

It sounds like a party trick. It's one of the most studied simple tests in longevity research.

Researchers in Brazil had 2,002 adults aged 51 to 80 do it, scored on how much support they needed, then followed them for about six years. The lowest scorers were more than 5 times as likely to die during that window as the highest scorers, and every extra point on the 10-point scale was linked to a 21% improvement in survival.

Why it works: getting off the floor takes leg strength, hip mobility, balance, and coordination all at once. It's a fast read on whether your body can still do what you need it to do on its own.

A low score isn't a verdict. It's a starting point you can train, which is the reason to test it.

You'll do it at the Primedy Healthspan Challenge on Saturday, October 17. Only the 10 AM heat has spots left.

https://hubs.la/Q04zvRnr0

Heat 1 (7:30 to 9:30 AM) is full. Thank you to everyone who grabbed a spot.

There are still spots in Heat 2 (10:00 AM to 12:00 PM) on Saturday, October 17.

The Healthspan Challenge is 10 coach-led stations that measure your Functional Age: strength, power, balance, endurance, and body composition, compared against your actual age. It's your first real look at where you stand.

If you're not a member yet, come see where you land. $69 gets you in, and it converts to membership credit if you join within 7 days. Members, your complimentary spot is in your email.

Grab your spot here: https://primedyhealth.com/healthspan/

Sunday's Weekly Fuel for our ENDEAVOR members was about the part of training nobody posts about: rest.

Here's the research behind it. A study on muscle protein synthesis, the process your body uses to build and repair muscle from the protein you eat, found that a single night without sleep reduced it by about 18%, even when diet stayed the same. Every set you grind through and every gram of protein you eat only pays off if the body gets time to use them. Sleep is where that happens.

Hustle culture says more is always more. More reps, more days, grinding through fatigue. But your body does not get stronger during the workout. It gets stronger in the rest that follows. Skipping it is not dedication. It's leaving your results on the table.

This week's one job: set a go-to-bed alarm. Not a wake-up alarm. Pick a bedtime that gives you 7 to 8 hours, set it as a recurring alarm, and when it goes off, put the phone down and dim the lights. Treat it like a session you can't skip.

See you in the club.

A full room and a whole lot of fun at FORTIFY this week! 🙌

FORTIFY classes are capped at 6 so every member gets real coaching. This session had 3 more people on the waitlist, so rather than turn anyone away, we added a second coach. All 9 got to train, and everyone still got the attention FORTIFY is built around.

The best part? A lot of our newer members got to meet each other for the first time. New friends, plenty of laughs, and some seriously hard work. This is what it looks like when a community grows. Thank you to everyone who showed up and made it such a great session. 💪

New to FORTIFY? It's our small group strength and balance program for adults 55+ who are investing in a stronger future. Whether you're enjoying retirement or still working during the day, it's built to keep you strong, steady on your feet, and doing everything you love for years to come. No experience needed, and every movement is scaled to you.

Schedule an intro session for our 6-Week Strength & Balance Program at the link in the comments.

Mount Airy, you showed up.

Thank you to everyone who stopped by our tent at Oktoberfest, took the challenge, and spun the wheel. We loved meeting so many of you.

Didn't make it by, or ready to start without waiting on a drawing? Book a free intro session and let's talk about what a strong year could look like for you.

For ages 18+ ➡ ENDEAVOR: https://primedyhealth.com/endeavor-start/
For ages 55+ ➡ FORTIFY: https://primedyhealth.com/fortify-start/

THE WEEK AHEAD: October 4-10.

Strength, Metcon, Functional, color coded below. Pick your days, get them on the calendar.

October's focus is here: pistols. Expect to see them woven through the month as we build single-leg strength, balance, and control.

Endeavor + Fortify, same plan, scaled to you.