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The Longevity & Wellness Plan

A well-being first track that upgrades biometrics, habits, and energy without obsessing over aesthetics.

Focus

Build a resilient cardiovascular system and durable physique that supports decades of active living.

Perfect for: Professionals who already like their body composition but want to feel better, move better, and track key health markers.

Coaching happens 100% online through video or voice calls plus direct email/text support—no generic app, just you and me working together.

Every plan includes

Remote kickoff call to capture goals, history, and baseline measurements
Work and goal analysis so the plan fits your calendar and constraints
Capacity testing at kickoff and every three weeks to guide progressions
Fully customized programming delivered directly by me (no app required)
Macronutrient plan aligned with the chosen focus plus hydration guidance
Recovery system covering sleep, mobility, and stress management
Ongoing review and adjustments during the scheduled check-in cadence

How we’ll work together

  1. Strategy call to understand your life, constraints, and baseline measurements.
  2. I build your full plan (training, nutrition, recovery) and walk you through it on video so you know exactly what to do.
  3. You run the plan from home or your gym and send me notes, videos, or questions directly.
  4. We meet at the cadence you select to review data and adjust the plan in real time.
  5. Between calls, you have direct access to me via email, text, or voice messages for support.

Milestones

  • Month 1: Mobility audit, biomarker tracking, and habit stack creation.
  • Month 2: Progressive resistance circuits paired with structured cardio waves.
  • Month 3: Energy re-test, recovery audit, and six-month roadmap.

Choose your accountability tier

Bi-weekly check-ins

Beginner Reset · 8 weeks

8-week essentials: full plan delivery, direct messaging, and a check-in every other week.

Bi-weekly check-ins

Momentum Builder · 12 weeks

12-week block with the same access plus six bi-weekly check-ins to keep momentum.

Weekly check-ins

Dedication Plan · 12 weeks

High-touch tier with weekly check-ins across the 12-week block for faster iteration.

See pricing breakdown →
Book remote intro callCompare pricing tiersTalk to me about this planSee how online coaching works

Free intro call

Tell me what you’re aiming for.

I respond personally to every inquiry. No spam, just honest guidance.

What you get

  • Screening of goals, injuries, and energy
  • Suggested training + nutrition structure

Personal plan + realistic timeline

Email theomikkelsen@proton.me and we’ll tailor a plan that fits exactly what you need.

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