3 core lifts
About 45 to 60 minutes each.
Heavy compound strength, progressed week by week.
You already do the work. Now become the person it was all for.
You train.
You eat pretty well.
You've probably read more about protein than your doctor.
You're smart, you're driven, and you want a body that matches the life you're building.
You already know how to put in the work.
Now imagine that same intention behind how you train, how you feel, and the life you're building.
PRYME brings your training, fuel, mind and team together around that life.
One program.
Stronger, leaner-looking, race ready whenever you feel like it, and still getting better at 95.
We'd love to have you. Full access, nothing charged today.
Strength you can SEE
An engine built for a race, or just for life
A mind on your side, with a future you're excited about
YOU'RE ONE OF US IF...
Let us guess.
You have high standards.
For your work, your home, the people around you, and yourself.
Especially yourself.
You don't do anything halfway.
When you're in, you're ALL in, and you get impatient with anything that wastes your time, your money or your reps.
You want to know why something works before you trust it.
Then you want to try it, because reading about it was never enough.
You've been told what you can't do at least once.
Too old, too busy, wait until your knees go.
Maybe by a doctor, maybe by a friend, maybe by that voice in your own head.
And something in you quietly said: watch me.
And if we're being honest (we are), you want to look GOOD.
Strong in photos.
Defined in that shirt.
The one people quietly look at and think: what is she doing??
What is he doing??
If you're nodding, hi.
You're our people.
Everyone else, no hard feelings, there's a 30-day shred somewhere with your name on it.
You don't need more motivation. You need a system as serious as you are.
THE ONLY CORRECT ANSWER
People will ask what you're doing differently. The answer is two words: PRYME STATE.
PRYME state is a body that does what you ask, a mind that's on your side, and getting MORE capable every year instead of less.
Your training builds the strength and engine.
Your fuel supports that work.
The Mind is where you work with identity, focus, emotional responses and the future you want.
The team gives you people to share it with.
Each part supports the others.
You bring a clearer sense of what matters into your training.
You take the strength you build out into your life.
And you have people beside you who want to keep getting better, too.
That's PRYME state.
You feel it in what you can do, how it feels to be you, and what you're looking forward to next.
Stronger every year. Not older.
THE PROGRAM
Strong like a lifter. Engine like a runner. Ready to race whenever you feel like it.
PRYME is hybrid training: heavy strength and a real engine, trained together on one plan, so neither one eats the other.
It's exactly how we train ourselves, and it's the most fun you'll ever have getting this fit.
1 optional lift
An extra Wednesday session when life allows.
2 engine sessions
An easy run with strides and an interval session.
Run, row, ski or bike.
Add an optional long Zone 2 run on Saturday.
Ongoing 20-week cycles
The program never runs out and you never plateau into boredom.
Foundations
Up to four weeks if you're new to lifting or coming back.
Most people train to get through life. We train so we can say yes to it.
THE PROGRAMMING
Every longevity marker that matters. One program. And it makes you look INCREDIBLE doing it.
Most programs pick a lane.
Get strong OR get fit.
Live longer OR look good.
Selina refused to choose.
She built PRYME so every single session hits the markers that predict how well you'll live, and the same work builds the body you actually want to see in the mirror.
Here's what that looks like:
| THE MARKER | HOW PRYME TRAINS IT | WHAT YOU'LL SEE |
|---|---|---|
| 20-week periodization | Four blocks: Muscle, Strength, Power, then Cardio, with a deload week every fifth week. Your main lifts stay the same all 20 weeks so you watch the weights climb | Progress you can actually measure, block after block |
| VO2max, your engine | Thursday intervals: 3 to 4 minute hard rounds at 85 to 95% of max heart rate, building block by block | You stop being the one out of breath on the stairs |
| Mitochondria and aerobic base | An easy recovery run with strides every Wednesday, plus an optional long Zone 2 run on Saturday | Energy that lasts all day |
| Muscle mass | Heavy compound lifts (Romanian deadlift, bench press, split squats, rows, pulldowns, leg press) worked close to failure, one to two reps in reserve | Shape. Shoulders, arms, glutes, legs that look trained |
| Strength | A dedicated Strength block, and weight only goes up when every set hits the top of the range at the right effort | Numbers on the bar that keep climbing for years |
| Power | Jumps every Monday, med-ball throws every Tuesday, swings, slams and bounds every Friday, plus a full Power block. Power fades faster than strength with age, so PRYME trains it on purpose | You move like an athlete, not like someone being careful |
| Balance and agility | Warm-ups that change every block: single-leg balance, agility and footwork drills, then crawls | Quick, steady feet on any surface |
| Single-side strength | Bulgarian split squats, B-stance RDLs and one-sided core work, logged left and right separately | Symmetrical in the mirror, no weak side hiding |
| Grip and carries | Loaded carries every Friday: suitcase, front rack and overhead carries, plus hanging leg raises | Hands that never give out before the rest of you |
| Bone | Heavy loading plus jumps and impact, the two signals bone responds to | A frame built to carry you to 95 |
| Core | Anti-rotation, rotation and hollow work every lift day, changing every block | Posture. A strong middle that shows |
| Recovery and retests | A deload every fifth week, Today's Call on hard days, and a retest at weeks 1, 5, 10, 15 and 20: broad jump, single-leg balance and a hard 5-minute effort | You keep progressing, and you can prove it |
20-week periodization
How
Four blocks: Muscle, Strength, Power, then Cardio, with a deload week every fifth week. Your main lifts stay the same all 20 weeks so you watch the weights climb
You'll see
Progress you can actually measure, block after block
VO2max, your engine
How
Thursday intervals: 3 to 4 minute hard rounds at 85 to 95% of max heart rate, building block by block
You'll see
You stop being the one out of breath on the stairs
Mitochondria and aerobic base
How
An easy recovery run with strides every Wednesday, plus an optional long Zone 2 run on Saturday
You'll see
Energy that lasts all day
Muscle mass
How
Heavy compound lifts (Romanian deadlift, bench press, split squats, rows, pulldowns, leg press) worked close to failure, one to two reps in reserve
You'll see
Shape. Shoulders, arms, glutes, legs that look trained
Strength
How
A dedicated Strength block, and weight only goes up when every set hits the top of the range at the right effort
You'll see
Numbers on the bar that keep climbing for years
Power
How
Jumps every Monday, med-ball throws every Tuesday, swings, slams and bounds every Friday, plus a full Power block. Power fades faster than strength with age, so PRYME trains it on purpose
You'll see
You move like an athlete, not like someone being careful
Balance and agility
How
Warm-ups that change every block: single-leg balance, agility and footwork drills, then crawls
You'll see
Quick, steady feet on any surface
Single-side strength
How
Bulgarian split squats, B-stance RDLs and one-sided core work, logged left and right separately
You'll see
Symmetrical in the mirror, no weak side hiding
Grip and carries
How
Loaded carries every Friday: suitcase, front rack and overhead carries, plus hanging leg raises
You'll see
Hands that never give out before the rest of you
Bone
How
Heavy loading plus jumps and impact, the two signals bone responds to
You'll see
A frame built to carry you to 95
Core
How
Anti-rotation, rotation and hollow work every lift day, changing every block
You'll see
Posture. A strong middle that shows
Recovery and retests
How
A deload every fifth week, Today's Call on hard days, and a retest at weeks 1, 5, 10, 15 and 20: broad jump, single-leg balance and a hard 5-minute effort
You'll see
You keep progressing, and you can prove it
Train like an athlete. Look like one. Still be one at 95.
THE PART NOBODY ELSE BUILT
You already get things done. How do you want it to FEEL to be you?
You can be consistent, confident and ambitious, and still replay a conversation for three hours.
Hit a goal and immediately move the finish line.
Get into bed with a brain that's already running tomorrow.
And there's more you want ahead of you.
A future you can picture clearly and feel connected to.
Standards you've chosen.
More enjoyment in the life you're working so hard to build.
That's the work Hanna brings to PRYME: identity, imagery, emotional responses and the patterns you want to change.
Twenty-seven years of clinical hypnotherapy, brought into the same system as your training and fuel.
You bring the ambition.
The Mind gives you a place to work with what happens underneath all that very competent doing.
Clinical hypnosis is focused attention at its most powerful.
A deeply relaxed, laser-focused state where the brain is most open to new patterns.
Brain imaging at Stanford shows what happens: attention narrows, the connection between brain and body gets stronger, and the inner critic goes quiet.
Inside PRYME, that work has a place in your actual day, alongside the physical work you're already doing.
"Where attention goes, neural firing flows and neural connection grows."
Daniel Siegel, psychiatrist
What the Mind does inside PRYME
Future Self at 95
You meet yourself at 95, strong, sharp and still in the middle of life.
Explore what matters to that future you, how you want to live, and what that means for the choices you're making now.
Performance
Calm, confident and locked in before a heavy session or race day.
Hypnosis reliably lowers anxiety and raises confidence and focus in athletes.
Recovery
Flips your nervous system out of fight mode after hard training.
HRV
For stressful days and rough nights.
Moves your nervous system toward calm.
Sleep
About ten minutes of descent, then carries you under.
Hypnotic suggestion has increased deep sleep in lab studies, by as much as 81% in a nap study with people who respond well.
The strength to do more. The inner work to shape how you live. The fuel and people to support both. That's PRYME, working as one.
LET'S JUST SAY IT
Yes, you'll look like you train. Because you will.
We could pretend this is only about longevity and VO2max.
It isn't.
You want to catch yourself in a shop window and do a double take.
You want the photo you actually post.
The arms, the shoulders, the posture of someone who lifts heavy things on purpose.
Good.
Want it.
There's nothing shallow about wanting your outside to match how seriously you take your inside.
Muscle:
changes your shape in a way no diet ever will.
Fuller, firmer, defined.
Protein-first fuel:
feeds that muscle instead of starving it, so you look strong, not tired.
Deep sleep and a calm nervous system:
show up on your face.
Rested looks different.
Posture:
strong backs stand taller.
People notice before they know why.
And the best part?
The look is a side effect of becoming harder to kill.
You get both.
Look exceptional this Saturday. Stay dangerous at 85.
FOR THE ONES WHO NEED THE WHY
Strength plus engine. The most powerful longevity combination science has.
80% lower
The fittest adults had an 80% lower risk of dying during a Cleveland Clinic study of 122,007 people than the least fit.
Low fitness was as dangerous as smoking.
JAMA Network Open, 2018
13% per step
Every 1-MET gain in fitness, about running 1 km/h faster, is linked to a 13% lower risk of death from any cause.
JAMA, 2009
69% more
Twelve weeks of intervals raised mitochondrial capacity 69% in adults aged 65 to 80.
The older group gained more than the young one.
Cell Metabolism, 2017
18% bigger engine
Middle-aged adults raised their VO2max 18% in two years, and their hearts became measurably less stiff.
Circulation, 2018
16% per 5 kg
Every 5 kg of lost grip strength is linked to a 16% higher risk of death, a better predictor than blood pressure.
The Lancet, 2015
40% lower
Strength plus aerobic training together is linked to about 40% lower risk of death from any cause.
British Journal of Sports Medicine, 2022
Lifting builds the muscle.
Intervals build the engine and the mitochondria.
The Mind brings your identity, focus and emotional life into that same picture.
That's PRYME.
The point is what all of it makes room for: more of the life you actually want to live.
We're living longer, but on average the last 9.6 years are spent living with disease.
PRYME is how you close that gap. (JAMA Network Open, 2024)
THE APP
One app. Everything talks to everything.
Your training knows how you slept.
Your fuel knows what you lifted.
Your Mind session knows what kind of day you're having.
That's the difference between a system and a pile of apps.
The workout player
Its job: make every session count.
Every set, rep and rest laid out.
Suggested weights for next time, automatic PR detection, one-tap exercise swaps and a demo of every movement right where you log.
Finish and share a workout card with the team.
Fuel
Its job: feed the muscle, power the engine.
Protein-first targets based on Precision Nutrition principles.
Log by photo, barcode, voice or text, or save the meals you eat on repeat.
No diets, no guilt, no food rules.
Today's Call and your AI coach
Its job: tell you what today needs.
A ten-second Daily Check, plus your watch or ring's morning report if you have one (screenshot it and the app reads it).
You get one clear call every morning: send it, or ease off.
Over time it shows you your own patterns, and it queues the right Mind session for the day.
The team
Its job: make sure you never train alone.
A feed, a live view of who's training right now, questions answered by Hanna and Selina, and a weekly #formcheck review with Selina.
People who notice when you show up, and cheer when you hit a PR.
No app store needed. It runs in your browser and saves to your home screen like any app.
HOW IT FITS YOUR LIFE
Three to four hours a week. On your schedule.
Training should improve your life, not consume it.
| Core | 3 PRYME lifts | 45 to 60 min each |
|---|---|---|
| Optional | 1 extra lift | when life allows |
| Engine | 2 sessions, plus an optional long run | easy run with strides, intervals, run, row, ski or bike |
| Daily | Daily Check and Today's Call | 10 seconds |
| Daily | One Mind session | headphones on |
You pick your training days once, at setup.
That's the only decision you make.
Travelling?
Hotel gym or home setup.
The plan comes with you.
Your first 24 hours
- Minute 1: pick your training days.
- Minute 5: open your first session. Every exercise, target and rest laid out, with a demo one tap away.
- Tonight or tomorrow morning: headphones in. Press play on Future Self at 95 and meet the person you're becoming.
THE LIFE ON THE OTHER SIDE
Take a breath. Go forward with us for a minute.
Six months from now:
You catch your reflection walking past a window and you actually slow down to look.
Shoulders.
Arms.
That posture.
You hear the clink of plates you used to think were "too heavy for you" and feel the bar move anyway.
You sleep through the night and wake up before the alarm, clear-headed.
And somewhere along the way, you notice how it feels to be you.
You finish something you're proud of and actually enjoy it before moving on.
You have a clearer picture of what you want next, and your training has a place in it.
One year from now:
You're standing at a start line in a HYROX tent, music thumping, heart pounding in the best way.
Or you're not, because you didn't feel like racing, but you know you could have.
Either way, you know exactly what your body can do.
And it's a lot.
Ten years from now:
Your friends are talking about slowing down.
You're booking things.
The ski trip, the hike in Kauai, the race abroad.
Your back doesn't get a vote on your weekend.
People keep asking what you're doing differently.
You smile, because the answer is almost boring: you never stopped.
At 95:
You get up off the floor without using your hands.
You carry your own groceries up the stairs.
You walk to the café, order for yourself, stay for a second coffee and argue about something you read that morning.
Strong, sharp and still right in the middle of life.
And on an ordinary morning you think back to the week you decided.
The week you said yes and found out what you were actually capable of.
You feel grateful.
Deeply, quietly grateful.
Not because it was easy.
Because you did it, and every single year since has been bigger because of it.
Your 95-year-old self is counting on a decision you make this week.
THE FOUNDERS
A strength coach and a clinical hypnotherapist built the program they couldn't find.
Selina Leblanc, Head Coach
Selina built the body side of PRYME: the strength architecture, the running, recovery and fueling.
Precision Nutrition certified.
She coaches people who want to keep getting stronger for decades, not just be sore tomorrow.
Hanna Horner, Co-founder
Hanna built the Mind. 27 years as a clinical hypnotherapist, working with identity, imagination and the emotional patterns that shape how people experience their lives.
She lives PRYME, and raced her first HYROX at 50.
We built PRYME around the whole person.
Your body, your inner life and your ambitions all belong in the same conversation.
So the training, fuel, Mind and team work toward the same thing: strength you can use, progress you can see, and a life you want to be fully in.
That's why the whole matters.
PRYME state is what you're building with all of it.
STRAIGHT TALK
PRYME isn't for everyone. That's the point.
PRYME is for you if
- You're smart, driven, and you want your body to match the life you're building
- You want to look strong, feel strong and BE strong, and you're done pretending you don't care about all three
- You want to understand the why, then you want to try it yourself
- You like the idea of being race ready, even if you never race
- You'd rather be dangerous at 85 than careful at 55
Not for you if
- You want a 14-day crash diet
- You want random sweaty workouts that leave you wrecked and no stronger
- You've already decided that getting older means getting less
COME TRY ITSTART PRYME · $37/MO
We'd love to invite you to PRYME.
34 or 64, first barbell or thousandth.
If you want more from your body and your life, you belong here.
No sales call.
No pitch to sit through.
The full program, every Mind session, every feature, the whole team.
Everything in one app: training, macros, the AI coach, the Mind library and the team. CAD $37 a month + GST, or $320 a year. Cancel anytime.
- Monthly or yearly, and it keeps going until you cancel
- We ask for a minimum of 3 months, because that's when the changes show up in the mirror and on the bar
- Cancel any time in Settings. No phone call, no email asking permission
- No free trial. Refunds only with a doctor's note, or where the law requires it
Want personal coaching with Hanna? See her options.
Want coaching with Selina? See her options.
FAQ
Get into your PRYME STATE. Stay there for life.
You already know which way you're going.
You knew it at "let us guess."
So whether you start tonight or first thing tomorrow, the next step is the same: come and try it.
The full system.
Then let your body, your sleep and the person in the mirror tell you the answer.
Your 95-year-old self says thank you.