About SFY Coach
Strength, balance and grip training for adults 45–65 who intend to stay independent for decades — plant-based, measured by a youthspan score you retest at Week 22.
The coach
Derek Tresize
Plant-based trainer, 20 years · B.S. Biology · ACE-CPT · WNBF Pro Bodybuilder
I've been coaching for twenty years, all of it plant-based. For most of that time the people who wanted real programming had two options: pay a trainer $300–600 a month, or download an app that hands you a template and a chat box.
So I wrote my whole system down. It's 22 weeks, and it uses a rotating emphasis periodization — it rotates what you're trying to progress each training block, but the targets are the capacities we lose fastest as we age: strength, muscle mass, muscle power, cardiovascular endurance, and balance. Every workout in here is one I wrote, and every demo video is me.
What the app does is hand you the right day at the right time, and change it when you tell it you slept badly, your shoulder is cranky, or you've only got half an hour. That's it.
What the program actually is
Five tests — single-leg balance, floor sit-to-stand, dead hang, 5x chair stand and reaction time — give you a youthspan score: how old your body is performing, against how old you are. Then a 22-week periodized program, four sessions a week at 50–55 minutes. It uses a rotating emphasis periodization, which means it rotates what you're trying to progress each training block, and the targets are the capacities we lose fastest as we age: strength, muscle mass, muscle power, cardiovascular endurance, and balance.
Week 22 you take the same five tests again. That number moving is the whole point.
Nutrition runs alongside it, plant-first: the Daily Five, a short daily checklist built around a big salad and a serving of beans. No gram targets, no weighing, no logging every bite.
Who it's for — and who it isn't
Adults roughly 45–65 who want to be strong, steady and capable for decades, and who also want to look like someone who trains. Both are good reasons to be here. Plant-based or plant-curious. Training around an old injury is expected, not a problem.
Not for you if you want a shredded-in-six-weeks physique plan, a macro calculator, or a program that doesn't ask you to lift four days a week. It's also not rehab — if something is injured, see someone who can put hands on it first.