Live Healthier and Longer
Course Overview
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A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
Build the body you'll appreciate tomorrow.
Develop the physical capacity needed to remain strong, mobile, balanced, capable, and independent throughout life. Explore strength training, mobility, flexibility, bone health, balance, fall prevention, and functional fitness across different ages and ability levels.
- Understand why strength and muscle mass are important for metabolism, function, independence, and healthy aging.
- Develop practical approaches to strength training that can be adapted to different abilities and life stages.
- Improve awareness of mobility, flexibility, balance, posture, and functional movement.
- Recognize strategies that support bone health, fall prevention, physical resilience, and long-term independence.
Understand why muscle strength and physical capacity are central to metabolism, independence, resilience, and healthy aging.
- Muscle and healthy aging
- Strength and independence
- Metabolic benefits
- Functional capacity
- Use it and improve it
Planned lesson · Coming soon
Learn the fundamentals of resistance training and how to build strength safely using approaches that fit your abilities, experience, and available equipment.
- Resistance training basics
- Major movement patterns
- Body weight, bands, and weights
- Progressive challenge
- Adapt to your ability
Planned lesson · Coming soon
Explore the differences between mobility and flexibility and learn practical ways to move more comfortably and confidently in everyday life.
- Mobility versus flexibility
- Range of motion
- Movement quality
- Daily mobility
- Comfort and function
Planned lesson · Coming soon
Understand why balance and stability are essential for confidence and independence, and learn practical strategies to reduce fall risk.
- Balance systems
- Stability
- Fall risk
- Environmental safety
- Practice improves confidence
Planned lesson · Coming soon
Learn how strength training, nutrition, movement, and appropriate healthcare can support bone health across the lifespan.
- Bone health
- Weight-bearing activity
- Resistance training
- Nutrition and bone support
- Screening and medical guidance
Planned lesson · Coming soon
Build the strength, coordination, endurance, and mobility needed for everyday activities and the things you want to keep doing.
- Getting up and down
- Carrying and lifting
- Stairs and walking
- Daily independence
- Train for your life
Planned lesson · Coming soon
Choose safe, realistic ways to improve strength and mobility based on your current abilities, health conditions, confidence, and goals.
- Start where you are
- Modify when needed
- Build gradually
- Pain and limitations
- Seek professional guidance when appropriate
Planned lesson · Coming soon
Select the strength, balance, mobility, and functional practices that matter most to you and adapt them as your abilities and goals change.
- Choose your priorities
- Focus on meaningful function
- Track progress
- Adjust as you improve
- Support lifelong independence
Planned lesson · Coming soon
Recover well. Live well.
Understand how sleep and recovery affect energy, mood, metabolism, immunity, brain health, performance, and long-term wellbeing. Develop practical strategies for improving sleep quality while recognizing when persistent sleep problems may benefit from specialized approaches such as CBT-I or professional evaluation.
- Understand the role of sleep and recovery in physical, metabolic, emotional, and cognitive health.
- Recognize the influence of circadian rhythm, environment, behaviors, and daily routines on sleep quality.
- Develop practical habits that support restorative sleep and sustainable daytime energy.
- Identify persistent sleep concerns that may benefit from focused resources, CBT-I, or appropriate professional care.
Discover how healthy sleep influences nearly every aspect of physical, emotional, cognitive, and metabolic health.
- Sleep and overall health
- Healthspan and longevity
- Energy and performance
- Recovery
- Quality of life
Planned lesson · Coming soon
Learn how sleep cycles, circadian rhythms, light, and daily routines work together to influence sleep quality.
- Sleep stages
- Circadian rhythm
- Body clock
- Light exposure
- Sleep consistency
Planned lesson · Coming soon
Develop practical routines that improve sleep quality and help you wake feeling more refreshed and energized.
- Sleep hygiene
- Evening routines
- Bedroom environment
- Technology and sleep
- Consistency
Planned lesson · Coming soon
Understand how stress, recovery, and emotional wellbeing influence sleep—and how better sleep improves resilience.
- Stress and sleep
- Relaxation
- Recovery
- Emotional wellbeing
- Breaking the cycle
Planned lesson · Coming soon
Explore how healthy sleep supports metabolic health, heart health, immune function, brain health, and healthy aging.
- Blood sugar
- Heart health
- Immune function
- Brain health
- Healthy aging
Planned lesson · Coming soon
Recognize common sleep challenges, understand evidence-based approaches such as CBT-I, and know when to seek professional evaluation.
- Insomnia
- CBT-I
- Sleep apnea awareness
- Shift work
- When to seek help
Planned lesson · Coming soon
Develop a practical sleep plan that fits your lifestyle, schedule, health, and personal goals.
- Identify priorities
- Choose healthy habits
- Track improvements
- Adjust over time
- Work with your healthcare team
Planned lesson · Coming soon
Bring together the principles of sleep and recovery to improve daily energy, resilience, productivity, and long-term wellbeing.
- Daily energy
- Resilience
- Healthy routines
- Recovery habits
- Continuous improvement
Planned lesson · Coming soon
Reduce risk through everyday choices.
Explore how lifestyle, environment, prevention, screening, vaccination, and early detection can influence cancer risk. Learn practical, evidence-informed actions that support overall health while recognizing that cancer can occur even in people who live very healthy lives.
- Understand the difference between reducing cancer risk and guaranteeing cancer prevention.
- Recognize lifestyle factors associated with cancer risk, including tobacco, alcohol, physical activity, body weight, nutrition, and sun exposure.
- Understand the importance of appropriate vaccinations, recommended screening, and early detection.
- Develop practical health habits that support overall wellbeing while working with healthcare professionals on individualized prevention and screening decisions.
Learn what cancer is, why it develops, and the important difference between reducing risk and guaranteeing prevention.
- Cancer basics
- Risk versus certainty
- Genetics and family history
- Lifestyle and environment
- Prevention without fear or blame
Planned lesson · Coming soon
Explore how tobacco, alcohol, nutrition, physical activity, body weight, and other lifestyle factors can influence cancer risk.
- Tobacco avoidance
- Alcohol and cancer risk
- Nutrition
- Physical activity
- Healthy body weight
Planned lesson · Coming soon
Learn practical ways to reduce avoidable environmental and infectious risks while supporting overall health.
- Sun protection
- Environmental exposures
- HPV vaccination
- Hepatitis B vaccination
- Practical risk reduction
Planned lesson · Coming soon
Understand how appropriate cancer screening and early detection can improve outcomes and why recommendations should be individualized with your healthcare team.
- Purpose of screening
- Early detection
- Age and risk factors
- Family history
- Shared decision making
Planned lesson · Coming soon
Bring together nutrition, movement, sleep, healthy weight, stress management, and other health practices that support overall wellbeing and may reduce cancer risk.
- Nutrition
- Movement
- Healthy weight
- Sleep and recovery
- Whole-person health
Planned lesson · Coming soon
Explore healthy lifestyle practices that may support strength, recovery, function, and quality of life during and after cancer treatment alongside professional medical care.
- Cancer survivorship
- Physical activity
- Nutrition
- Recovery and quality of life
- Working with your oncology team
Planned lesson · Coming soon
Develop a balanced approach to prevention that emphasizes informed choices and meaningful action without guilt, fear, or unrealistic promises.
- Risk is not destiny
- Avoiding blame
- Focus on controllable factors
- Healthy vigilance
- Progress over perfection
Planned lesson · Coming soon
Choose practical prevention priorities and work with your healthcare team to keep screening, vaccinations, family history, and healthy lifestyle practices aligned with your needs.
- Personal risk factors
- Lifestyle priorities
- Screening and vaccination
- Healthcare partnership
- Adjust as your needs change
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.