Fitness Performance Optimization

Functional Fitness Assessment (Adult or Youth)

At PALM

60 Minutes / $165

Available to all membership levels. Choice Pack Service.

This functional fitness test evaluates your body composition, flexibility, agility and dynamic balance, coordination, strength, and endurance. Results are used to make recommendations to enhance your physical performance and fitness. This assessment includes a full Body Composition Analysis.

Body Composition Analysis

At PALM

25 Minutes / $65

Available to all membership levels.

Focus on being lean, rather than light. The ratio of fat to lean tissue in your body is a critical factor in maintaining your health, increasing vitality, and improving sports performance. Get an accurate reading of your body composition with this simple, non-invasive assessment. You will receive expert guidance in interpreting your results and setting healthy goals. This is a great tool to get a baseline assessment of your body composition before you start a fitness or nutrition plan, to help you track your progress during the plan, and to evaluate your improvement after the plan ends.

Resting Metabolic Rate Analysis

At PALM

30 Minutes / $108

Available to all membership levels. Choice Pack Service.

Your RMR (Resting Metabolic Rate) refers to the number of calories your body burns at rest to maintain essential functions such as breathing, circulation, and cellular repair. This test, completed as a seated breathing analysis, provides detailed insights into your baseline metabolism, energy expenditure, and fat versus carbohydrate utilization, which can help you tailor your nutrition and movement goals to your personal needs.

This is a fasting test. A robust result report including personalized recommendations will be emailed to you following your test at PALM. If you’d like to review those results further, you can schedule a RMR + VO2 Max Result Interpretation session with a PALM medical provider separately.

VO2 Max Performance Analysis

At PALM

60 Minutes / $200

Available to all membership levels.

Your VO2 max is your body’s ability to consume oxygen during exercise. This is a key indicator of your cardiovascular fitness and, by extension, a measure of longevity. By analyzing your breath while exercising up to your maximum heart rate, this test provides detailed insights into your metabolism, heart rate zones, respiratory system, and biological age so you can optimize your training, health, and wellness goals.

This is a fasting test. A robust result report including personalized recommendations will be emailed to you following your test at PALM. If you’d like to review those results further, you can schedule a RMR + VO2 Max Result Interpretation session with a PALM medical provider separately.

Longevity Fitness Assessment (RMR + VO2 Max)

At PALM

90 Minutes / $295

Available to all membership levels.

Receive a full breakdown of your metabolic health and current fitness level with this assessment that includes both a Resting Metabolic Rate Analysis and a VO2 Max Performance Analysis, as well as a grip strength test. This assessment will give you an in-depth understanding of your rate of fat versus carbohydrate burn, personal heart rate zones, oxygen consumption, and more so you can develop a plan to optimize your fitness based on these indicators.

This is a fasting test. A robust result report including personalized recommendations will be emailed to you following your test at PALM. If you’d like to review those results further, you can schedule a RMR + VO2 Max Result Interpretation session with a PALM medical provider separately.

RMR + VO2 Max Result Interpretation

At PALM

45 Minutes / $225

Available to all membership levels.

Take a deep dive into your RMR and VO2 Max results with the support and guidance of a physician. Once you’ve completed a Resting Metabolic Rate Analysis and/or a VO2 Max Performance Analysis and received your results report, you can book this optional appointment with a PALM medical provider to ask any questions and receive tailored advice on how to structure your fitness and nutrition based on your results to optimize your health and longevity.

Personal Training

Virtual or at PALM

PRIVATE 1:1

55 Minutes / $110

DUO

55 Minutes / $77 per person
10-Pack of 30-Minute Sessions / $657 per person

SMALL GROUP (3+)

55 Minutes / $52 per person

Available to all membership levels. Choice Pack Service (55-Minute Private 1:1 Session only).

Get and stay motivated with your own personal trainer. Studies show that people are more likely to stay on the path to fitness and achieve goals when they work with a trainer regularly. Your trainer will help you put your personalized plan into action and keep you safe by monitoring your technique and form.

30-Minute Personal Training or 30-Minute HIIT

Virtual or at PALM

PRIVATE 1:1

30 Minutes / $65

DUO

30 Minutes / $46 per person
10-Pack of 30-Minute Sessions / $414 per person

SMALL GROUP (3+)

30 Minutes / $35 per person

Available to all membership levels.

Short on time? Find it difficult to squeeze in a workout with a pro? Need help staying on track? An hour workout is too long? These 30-minute private training sessions are for you!

You can choose to book this private 30-minute session as a High-Intensity Interval Training (HIIT) session with one of our trainers! HIIT is a workout style characterized by short bursts of intense exercise followed by periods of rest or lower-intensity activity. This type of training can improve cardiovascular efficiency, build endurance, and optimize calorie burn in shorter workouts.

Blood Flow Restriction Training

At PALM

55 Minutes / $175
25 Minutes / $108

Available to all membership levels. Choice Pack Service (25-Minute Session only).

Blood Flow Restriction training is a safe and effective type of training that uses inflated bands around the arms or legs to partially restrict blood flow while you exercise with less or no weights (and less stress on your joints). Great for those who struggle with heavy weightlifting, are recovering from injury, or live with joint pain, this one-on-one workout with a BFR-certified trainer can help stimulate muscle hypertrophy and strength without excessive load on the body.

Flow / Pilates Mat / Neuroplasticity

Virtual or at PALM

PRIVATE 1:1

55 Minutes / $110

DUO

55 Minutes / $77 per person

Available to all membership levels. Choice Pack Service (55-Minute Private 1:1 Session only).

Our Flow private sessions offer individual attention and support to optimize your practice, ranging from beginner to advanced levels. Improve your position, alignment, and breathwork under the guidance of our experts.

Our Pilates private sessions use mat exercises to increase core strength, mobility, and flexibility. This Pilates session is designed to enhance strength, posture, mobility, and flexibility. Our trainers will work with you privately to correct your form and encourage your progress towards reaching an improved level of physical strength and mental awareness.

Our Neuroplasticity private sessions use rhythm and coordination exercises to bilaterally activate and stimulate the brain’s natural ability to form new connections, which promotes creativity and helps people adapt to changes in one’s environment and physical condition.