Your body quietly changed the rules somewhere around 45, and nobody sent you the memo.
PRYME is the memo.
Training, fuel and your Mind in one app, built for the body you've got NOW.
Everything in one app: training, macros, the AI coach, the Mind library and the team. CAD $37 a month + GST. Cancel anytime.
Strength you can SEE
An engine for a race, or just for life
Sleep, cravings and hot flashes, handled in the Mind
Okay.
Let's talk like we're having coffee. ☕
You do the walks.
You're REALLY tired of hearing you need more protein.
You quit wine, or at least broke up with it on weekdays, and honestly?
It makes a HUGE difference.
You're in bed by 10.
You've done a lot of inner work.
You don't need a pep talk and you are definitely not fragile.
You even go to your workout classes (most of them anyway).
And STILL.
The mirror hasn't moved in a year, and that fluffy middle that was never a thing before is suddenly all you see in photos.
So you do what every smart, driven woman does.
You do MORE.
More steps, more cardio, smaller dinners.
And your body says.... nope.
Here's the part nobody told us.
4.3% a year.
Around your final period, insulin resistance climbs about 4.3% a YEAR, whether the scale moves or not (SWAN study, 2026).
Most of that happens in your muscle, because estrogen was quietly helping your muscle burn fuel and now it's clocking out (Ribas, 2016).
Read that again.
Your muscle is where the problem lives, so your muscle is where we fix it.
Eat-less-move-more was written for a body that had estrogen doing half the work.
Doing MORE of it now is like repeating yourself louder to someone who doesn't speak English 😂
I'm not going to tell you to try harder.
You already try harder than anyone I know.
I'm going to show you where to aim it.
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.
The training builds the strength and the engine.
The fuel feeds that work instead of fighting it.
The Mind is where we work on what happens underneath all that very competent doing.
And the team means you never do it alone.
Each part makes the others work better.
That's the whole point.
Stronger every year. Not older.
PRYME is hybrid training: heavy strength and a real engine on one plan, so neither one eats the other.
It's exactly how Selina and I train ourselves, and honestly?
It's the most fun you'll ever have getting this fit.
A week, 45 to 60 minutes each.
Heavy compound strength, progressed week by week.
When life allows.
An easy run with strides and an interval session.
Run, row, ski or bike.
Plus an optional long, easy Saturday.
It never runs out and you never get bored.
Up to four weeks first if you're new to lifting or coming back.
Most programs pick a lane.
Get strong OR get fit.
Live longer OR look good.
Selina refused to choose.
Every session hits the markers that predict how well you'll live, and the same work builds the body you want to see in the mirror.
| Marker | How PRYME trains it | What you'll see |
|---|---|---|
| 20-week cycles | Muscle, Strength, Power and Cardio blocks, a deload every fifth week. Main lifts stay put so you watch the weights climb | Progress you can measure, block after block |
| Your engine (VO2max) | Thursday intervals: 3 to 4 minute hard rounds at 85 to 95% of max heart rate | You stop being the one out of breath on the stairs |
| Aerobic base | An easy run with strides on Wednesday, plus an optional long easy Saturday | Energy that lasts past 3 pm |
| Muscle | Heavy compound lifts at one to two reps in reserve | Shape. Arms, shoulders, glutes and legs that look trained |
| Strength | A dedicated Strength block. Weight goes up only when you've earned it | Numbers on the bar that keep climbing for years |
| Power | Jumps, med-ball throws, swings and slams every week, plus a Power block. Power fades faster than strength after menopause, so we train it on purpose | You move like an athlete, not like someone being careful |
| Balance and agility | Warm-ups that change every block: single-leg work, footwork, crawls | Quick, steady feet on ice, trails and stairs |
| One side at a time | Split squats, B-stance RDLs and one-sided core work, logged left and right | No weak side hiding |
| Grip and carries | Loaded carries every Friday | You carry ALL the groceries in one trip |
| Bone | Heavy loading plus jumps and impact, the two signals bone responds to | A frame built to carry you to 95 |
| Core | Rotation, anti-rotation and hollow work every lift day | Posture. A strong middle |
| Retests | Weeks 1, 5, 10, 15 and 20: broad jump, single-leg balance, a hard 5-minute effort | Receipts. You can PROVE it's working |
How PRYME trains it
Muscle, Strength, Power and Cardio blocks, a deload every fifth week.
Main lifts stay put so you watch the weights climb
What you'll see
Progress you can measure, block after block
How PRYME trains it
Thursday intervals: 3 to 4 minute hard rounds at 85 to 95% of max heart rate
What you'll see
You stop being the one out of breath on the stairs
How PRYME trains it
An easy run with strides on Wednesday, plus an optional long easy Saturday
What you'll see
Energy that lasts past 3 pm
How PRYME trains it
Heavy compound lifts at one to two reps in reserve
What you'll see
Shape.
Arms, shoulders, glutes and legs that look trained
How PRYME trains it
A dedicated Strength block.
Weight goes up only when you've earned it
What you'll see
Numbers on the bar that keep climbing for years
How PRYME trains it
Jumps, med-ball throws, swings and slams every week, plus a Power block.
Power fades faster than strength after menopause, so we train it on purpose
What you'll see
You move like an athlete, not like someone being careful
How PRYME trains it
Warm-ups that change every block: single-leg work, footwork, crawls
What you'll see
Quick, steady feet on ice, trails and stairs
How PRYME trains it
Split squats, B-stance RDLs and one-sided core work, logged left and right
What you'll see
No weak side hiding
How PRYME trains it
Loaded carries every Friday
What you'll see
You carry ALL the groceries in one trip
How PRYME trains it
Heavy loading plus jumps and impact, the two signals bone responds to
What you'll see
A frame built to carry you to 95
How PRYME trains it
Rotation, anti-rotation and hollow work every lift day
What you'll see
Posture.
A strong middle
How PRYME trains it
Weeks 1, 5, 10, 15 and 20: broad jump, single-leg balance, a hard 5-minute effort
What you'll see
Receipts.
You can PROVE it's working
Train like an athlete. Look like one. Still be one at 95.
This is the part I built for US.
Tell the app you're in perimenopause or past it, and your fuel and your coach change with you:
High protein is your default. 30 to 40 g, four times a day, nothing in between.
Yes, that means no grazing.
Your muscle builds after a real dose, and grazing never gives it one.
The app shows you your per-meal number and nudges you when a meal comes in light.
Around training and earlier in the day.
Dinner is protein and veg.
Veg is carbs too, girlfriend, and it goes on every plate.
And cold leftover potatoes become your gut's new favourite thing.
I'm serious.
Protein first, and never walk into intervals or heavy lifts on empty.
EVER.
Four weeks alcohol-free first.
Then we talk.
Before intervals and heavy days, so you never walk into a hard session on empty.
All of it in one place, in big readable type, plus a downloadable guide.
Selina signed off on every single line.
She's a Precision Nutrition coach, and she does NOT sign off on fluff.
You can be strong, confident and running your whole life, and still replay one conversation for three hours.
Hit a goal and immediately move the finish line.
Get into bed with a brain that's already running tomorrow.
Then wake up at 3 am anyway 🙄
That's the part nobody else built into a fitness app.
I'm a clinical hypnotherapist, 27 years in, and I record every track in the Mind tab myself.
Your body is the hardware.
Your subconscious is the software.
Upgrade one and leave the other, and the old program just keeps running.
Clinical hypnosis is focused attention at its most powerful: deeply relaxed, laser focused, and the brain is at its most open to new patterns.
Brain imaging at Stanford shows attention narrowing, a stronger brain-body connection and a quieter inner critic.
9,000+
At the University Hospital of Liège, more than 9,000 surgeries have been done using hypnosis with local anaesthetic and light sedation instead of being put under.
THAT'S how powerful focused attention is.
Level I
And for us specifically: hypnosis is a Level I recommended non-hormonal treatment for hot flashes (The Menopause Society, 2023).
In the 2013 trial, hot flashes dropped 74%.
11 minutes, made for the corner of the app that's just for us.
A daily hot flash track built on that clinical protocol.
Meet yourself at 95, strong, sharp and still in the middle of life, and feel what that means for the choices you make today.
Deep rest that flips your nervous system out of fight mode, made for the days you pushed even harder than planned.
Follow-through that comes from who you are, not from willpower. (The Discipline Download and The Reset.)
Help with cravings and the 9 pm kitchen visit.
It works best for people who respond well to hypnosis, and in my 27 years, most people do.
Fall asleep, stay asleep, and get back to sleep when 3 am shows up.
In lab studies, hypnotic suggestion deepened sleep, especially in people who respond well.
"Where attention goes, neural firing flows and neural connection grows."
I could pretend this is only about bone density and VO2max.
It isn't, and you know it isn't 😏 You want to catch yourself in a shop window and do a double take.
You want the photo you actually post.
Arms, shoulders, and the posture of a woman who lifts heavy things on purpose.
Good.
Want it.
There's nothing shallow about wanting the outside to match how seriously you take the inside.
changes your shape in a way no diet ever will.
Fuller, firmer, defined.
feeds that muscle instead of starving it, so you look strong, not tired.
show up on your face.
Rested looks different.
A strong back stands 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.
80% lower
The fittest adults in a study of 122,007 people had an 80% lower risk of dying than the least fit.
Low fitness was as dangerous as smoking.
JAMA Network Open, 2018
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 got measurably less stiff.
Circulation, 2018
16% per 5 kg
Every 5 kg of grip strength you lose is linked to 16% higher mortality, 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.
BJSM, 2022
Lifting builds the muscle.
Intervals build the engine and the mitochondria.
The Mind brings your head into the same picture.
That's PRYME.
And the point of all of it is what it makes room for: more of the life you actually want.
Harder to kill beats easier to manage. Every time.
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 five apps you forgot the passwords to 😂
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 your workout card with the team.
Its job: feed the muscle, power the engine.
Protein-first targets, your per-meal protein number, and logging by photo, barcode, voice or text.
Save the meals you eat on repeat.
No diets, no guilt, no food rules.
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.
Its job: get your head on your side.
Every track I've recorded, matched to your training block and your day.
Its job: make sure you never train alone.
A feed, a live view of who's training right now, questions answered by me and Selina, and a weekly #formcheck review with Selina.
People who notice when you show up and cheer when you hit a PR.
Its job: everything above, tuned for this stage.
All your guidance in one place, in big readable type, plus a guide you can download.
No app store needed.
It runs in your browser and saves to your home screen like any app.
You have a life.
A big one.
Training should make it better, not eat it.
So here's EXACTLY what you're signing up for:
| Training | Time | |
|---|---|---|
| Core | 3 PRYME lifts | 45 to 60 min each |
| Optional | 1 extra lift | when life allows |
| Engine | 2 sessions, plus an optional long easy one | 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, 6 to 30 min |
| Daily | Four protein meals, a walk after the two biggest | you eat anyway 😉 |
Training
3 PRYME lifts
Time
45 to 60 min each
Training
1 extra lift
Time
when life allows
Training
2 sessions, plus an optional long easy one
Time
easy run with strides, intervals; run, row, ski or bike
Training
Daily Check and Today's Call
Time
10 seconds
Training
One Mind session
Time
headphones on, 6 to 30 min
Training
Four protein meals, a walk after the two biggest
Time
you eat anyway 😉
You pick your training days once, at setup.
That's the only decision you make.
The app does the thinking: the weights, the swaps, the go or ease-off call.
you walk past a shop 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 grab the suitcase and it just comes up the stairs with you.
The 3 am wake-ups get fewer, then rare, and you wake up before the alarm with a clear head.
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.
your friends are talking about slowing down.
You're booking things.
The ski trip, the hike, the race abroad.
Your back doesn't get a vote on your weekend.
People keep asking what you're doing differently, and you smile, because the answer is almost boring: you never stopped.
you get up off the floor without 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.
And you thank the woman who decided today. ❤️
Your 95-year-old self is counting on a decision you make this week.
Clinical hypnotherapist and NLP Master Practitioner, menopause coaching specialist and HYROX-certified coach.
I raced my first HYROX at 50 and took my VO2max from 43 to 49 (measured on my watch).
I live this app every single day.
I know who I want to be at 95, and she didn't slack off at 51.
My co-founder and our Head Coach. canfitpro Personal Training Specialist, FST Level 1 and 2, Precision Nutrition coach, CrossFit Level 1.
She built the body side of PRYME: the strength, the running, the recovery and the fuel.
And she's the reason I trust every number in that app.
"I want you strong at 50, 70, 80 and past that, and I wrote every PRYME block with exactly that in mind."
We're brand new, so I won't show you member results we don't have yet.
Our founding members will be the first ones.
Want to be one of them?
If you're done with (most of the) wine, done with small talk and ready for a goal BIG enough to scare you a little.... you'll like it here.
Honestly, love you, but then this isn't your place.
No sales call.
No pitch to sit through.
The full program, your menopause path, every Mind track, every feature, the whole team.
CAD $37 a month + GST.
Everything in one app: training, macros, the AI coach, the Mind library and the team.
CAD $37 a month + GST.
Cancel anytime.
You get: the full PRYME program, your menopause path, the Mind library, fuel tracking, the AI coach and Today's Call, the team, and the HYROX build whenever you want it.
No free trial.
Refunds only with a doctor's note, or where the law requires it.
Want me or Selina in your corner personally? My coaching · Selina's coaching
You already know which way you're going.
You knew it at "doing everything right."
So whether you start tonight or first thing tomorrow morning, the next step is the same: come train with us.
The whole system.
Then let your body, your sleep and the woman in the mirror give you the answer.
Get out of your own way. 🧡
Your 95-year-old self says thank you.
