SMB Longevity Program
Make 2025 the year you commit to elevating your lifestyle and extending your healthspan.
Acting upon practices and behavioral changes to improve your lifestyle and longevity may seem like a daunting task to do alone. You may ask: “Where do you even begin?”
How do I craft a plan with all the elements? How do I learn the protocols? How will you stay motivated? How do you know to modify your plan based on results?
The SMB Longevity Program is for you if:
- If you are inspired to be in a community of health and wellness lifestyle enthusiasts of all ages and fitness levels to improve your life.
- Want to have fun and explore through interactive lectures, Q&A, and fitness, lifestyle and wellness techniques-all the possibilities of health for life.
- If you seek to become your own health advocate using practical exercises, research and inquisition and wish to develop a personalized science-based plan with methods for measurement and modification.
Introduction from Susan Mondi Bowen
With 37 years of experience in health, wellness, and mindful living, I am thrilled to introduce the SMB Longevity Program at Thrive Yoga. This journey is the culmination of my personal commitment to well-being, enriched by over 20,000 hours of practice and teaching. More than just adding years, our mission is to infuse life with vitality, freedom, and purpose.
My practices have not only given me an estimated six more vibrant years of life but, even more importantly, a daily sense of fulfillment and joy. This is the gift of longevity that I am inspired to share with you.
The SMB Longevity Program is built on proven, science-backed techniques and refined practices, offering clarity in a world of wellness overload. Together, we’ll explore fun, energizing, and deeply transformative methods that support optimal health and resilience.
Join me on January 11, 2025, as we embark on this journey. For a closer look, I invite you to an Information Session on November 17, from 6:00-7:00 PM at Thrive Yoga. This is your chance to step into a community dedicated to living with joy, resilience, and vitality. I look forward to starting this journey with you.
– Susan Mondi Bowen
Dates
SMB Longevity Program – 20 Students Only
Lecture Dates:
Saturdays, 1:00 pm – 4:00 pm
Saturdays, 1:00 pm – 4:00 pm
Jan 11, 25; February 22: March 1, 8; April 5, 19
Friday, April 25th | 6:00 – 9:00pm: Closing Lecture & Celebration
Longevity Focused classes for Select Packages:
Tuesdays, 9:30-10:45am | Thursdays 7:15-8:30pm
Longevity Weight Training Sessions (14) at 202Strong Rockville for Select Packages:
Sundays, 8:00am-9:00am
January 12, 19, 26; Feb 2, 9, 16, 23; March 2, 9, 16, 23, 30; April 6; 20
Program Overview
Program Highlights |
- 8 Lectures and Guided Practices: Learn and practice with expert-led sessions.
- Longevity-Focused Fitness Classes at Thrive Yoga: Weekly sessions on Tuesday and Thursday, with optional unlimited classes.
- Weight Training and Cold Plunge for Longevity with Maddie Watkins at 202Strong: A focused strength program designed to enhance muscle health, mobility, and resilience. To learn more about Maddie, click HERE!
Sample Session Topics |
- Foundations of Health and Longevity – Explore aging risks, set goals, and build community.
- Personalized Fitness Strategy – Dive into strength, flexibility, mobility, and stability.
- Optimized Sleep – Learn sleep science and tracking.
- Nutrition & Supplementation – Build a sustainable diet for longevity.
- Cognitive Health – Enhance focus, memory, and resilience.
- Testing & Measurements – Learn key health markers and testing strategies.
- Hormonal Health – Address impacts of menopause and fitness adjustments.
- Final Integration and Celebration – Solidify your plan, set revised goals, and celebrate your progress.
Sample Group Practices |
- Fitness Sequences: Age-appropriate fitness movements for strength, stability, and mobility.
- Breathing Techniques: Instruction in diaphragmatic breathing, connection through breath, and focused breathing exercises.
- Mindfulness Practices: Guided meditation, journaling exercises, and breath awareness.
- Brain Health Exercises: Brain games, memory exercises, and cognitive strengthening activities.
- Sleep and Relaxation: Yoga Nidra and strategies for promoting restful sleep.
Ready to start? Join us for a transformative journey to vibrant health and lasting vitality.
Secure your spot today!
Want More Information?
Free Info Session | Nov 17th, 6:00 - 7:00pm
Join us for an introduction to the SMB Longevity Program, learn how to create your personalized healthspan plan, and enroll during the session for a special promotional discount.
Can’t make the info session? Contact us to schedule a virtual individualized interview where you’ll learn more about the program and get answers to any questions you might have.
Fees
Bronze Package
$1,349
Includes all 8 lectures with wellness instruction, both in-studio and recorded access.
All Fees Non-Refundable.
Silver Package
$1,949
Includes all 8 lectures with wellness instruction, both in-studio and recorded access
Plus Unlimited Thrive Yoga membership with access to all longevity-focused classes for the duration of the program (Jan. 11th – April 25th)
All Fees Non-Refundable.
Gold Package (For Existing Thrive Members)
$1,949
Includes all 8 lectures with wellness instruction, both in-studio and recorded access
Plus the 14 Private Longevity Weight Training Sessions and cold plunges at 202Strong on Sundays
All Fees Non-Refundable.
Platinum Package
$2,549
Includes all 8 lectures with wellness instruction, both in-studio and recorded access
Plus Unlimited Thrive Yoga membership with access to all longevity-focused classes for the duration of the program (Jan. 11th – April 25th)
Plus the 14 Private Longevity Weight Training Sessions and cold plunges at 202Strong on Sundays
All Fees Non-Refundable.
Program Pricing by December 31st, 2024. Payment plans available upon request! Email info@thriveyoga.com for details.
FAQ
Can I take other Thrive classes if I can not attend the weekly practices?
Yes! Recommended Thrive Classes most closely matched with the program are: Spine Alive, Tuesdays 9:30AM; Hatha, Sundays 9:05-10:05AM; Yoga with Weights, Saturdays, 8:00-9:00AM; Sound Bath, Mondays 7:15-8:00pm; Meditation, Sundays 11:30am-12:30pm; Yoga Nidra, Thursdays 7:15-8:15pm. All other Yoga Classes at Thrive are also recommended.
Can I do this program if I am a fit/unfit, young/old, man/woman?
Yes! This program is open to people of all ages, genders, fitness levels, and walks of life. All are welcome!
Can I do my own weight training sessions instead of weight training at 202Strong?
Yes, however for best results, follow the weight training protocols as discussed on the Session lectures.
What if I need to miss one of the Saturday lecture sessions?
We will be recording all of the lecture sessions. The recordings will be available to watch/listen after each of the lectures.
Are the recommended Longevity yoga classes during the week included in the price of the program?
You must purchase one of the program pricing options that include classes at Thrive (Silver Package or Platinum Package). If you need help determining which option is for you, contact info@thriveyoga.com or ask any of the Thrive Staff.
If I have a physical injury, am I eligible for the program?
You can get approval from Susan Mondi Bowen by appointment by emailing sarah@thriveyoga.com. If you are eligible, the Trainers can create a modification plan for you for the duration of the program.
What materials or equipment will I need?
Thrive will provide all props and materials for the practices and lecture. We recommend bring a yoga mat, comfortable clothes, and a journal or notebook.
What is the longevity weight training at 202Strong, and is it suitable for all fitness levels?
The sessions focus on functional strength exercises that are approachable for all fitness levels, with modifications available to suit individual needs and abilities. Whether you’re new to weight training or have prior experience, your instructor Maddie Watkins will ensure a safe, supportive environment, guiding you through movements that enhance muscle tone, joint stability, and overall resilience. This training not only complements the longevity goals of our program but also helps build strength you can carry forward into daily life.
Are there any recommended resources that I can use to get started?
Yes! We will be referencing many of the following resources throughout the program:
Books: Outlive The Science & Art of Longevity, Peter Attia, MD; Inner Engineering, Sadhguru; Breath The New Science of A Lost Art, James Nestor; The Body Keeps the Score Brain, Mind and Body In the Healing of Trauma, Bessel Van Der Kolk, MD; Why We Sleep Unlocking the Power of Sleep and Dreams, Matthew Walker, PhD; Lifespan: Why we Age and Why We Don’t Have to, David A. Sinclair PhD, Matthew D. LaPlante, et al; The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer Dr. Elizabeth Blackburn,Dr. Elissa Epel; The Genie Within Your Subconscious Mind How it Works and How to Use It, Harry W. Carpenter; The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts, Mary Claire Haver; The Wim Hof Method: Activate Your Full Potential, Wim Hof; Breath, The New Science of A Lost Art, James Nestor
Podcasts: The Huberman Lab, Andrew Huberman, PhD;The Drive, Peter Attia, MD
Film: Limitless With Chris Helmsworth, Disney+
