Live Healthier and Longer
Course Overview
Contents › Learn
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
Protect your most valuable asset.
Support lifelong brain health through movement, sleep, nutrition, learning, social engagement, cardiovascular health, cognitive stimulation, and other protective lifestyle practices. Explore practical ways to strengthen cognitive fitness and reduce modifiable risks associated with cognitive decline.
- Understand how physical health, sleep, movement, nutrition, and cardiovascular health influence the brain.
- Explore cognitive reserve, lifelong learning, curiosity, and mentally stimulating activities.
- Recognize the importance of relationships, social engagement, hearing, mood, and purpose in cognitive wellbeing.
- Develop practical lifestyle strategies that support lifelong brain health and may reduce modifiable risk factors for cognitive decline.
Discover how your brain changes throughout life and why lifestyle choices have a profound impact on cognitive health and lifelong learning.
- Brain plasticity
- Lifelong learning
- Healthy aging
- Cognitive fitness
- Hope for improvement
Planned lesson · Coming soon
Learn how movement, nutrition, sleep, cardiovascular health, stress management, and relationships work together to support lifelong cognitive wellbeing.
- Lifestyle factors
- Cardiovascular health
- Sleep
- Nutrition
- Stress
Planned lesson · Coming soon
Explore practical ways to build cognitive reserve through learning, curiosity, creativity, problem solving, and mentally stimulating activities.
- Cognitive reserve
- Learning
- Creativity
- Problem solving
- Lifelong curiosity
Planned lesson · Coming soon
Understand how memory works, why attention matters, and practical strategies to improve everyday cognitive performance.
- Memory
- Attention
- Focus
- Mental performance
- Healthy habits
Planned lesson · Coming soon
Learn evidence-informed lifestyle practices that may reduce modifiable risk factors associated with cognitive decline while supporting healthy aging.
- Risk reduction
- Healthy aging
- Blood pressure
- Hearing
- Social engagement
Planned lesson · Coming soon
Explore how mood, stress, purpose, optimism, and relationships influence cognitive health throughout life.
- Mood
- Purpose
- Stress
- Relationships
- Resilience
Planned lesson · Coming soon
Develop a lifelong plan for intellectual growth, curiosity, meaningful activities, and continued cognitive development.
- Continuous learning
- Hobbies
- Reading
- Skill development
- Curiosity
Planned lesson · Coming soon
Create a personalized plan that supports lifelong cognitive fitness, healthy aging, and continued mental vitality.
- Personal priorities
- Healthy routines
- Monitor progress
- Lifelong brain health
- Continuous improvement
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.