Ellen Latham, the 68-year-old creator and co-founder of Orangetheory, is a fitness icon in her own right. Despite being in better shape than most people half her age, she remains humble and grounded, crediting her longevity to a combination of hard work, dedication, and a simple yet powerful philosophy.

“Let go of the idea of perfection. Progress is about being the best version of yourself.”

These words of wisdom, which Latham repeats like a mantra, encapsulate the essence of her approach to fitness and aging. By embracing imperfection and focusing on progress, rather than perfection, she has been able to maintain a high level of physical fitness throughout her life. Early Start, Consistent Effort

Latham’s journey to fitness began at a young age, with her father, a P.E. teacher and football coach, instilling in her a love of physical activity and discipline. She competed in numerous mini-triathlons and 10k races, but life had its seasons, and she had to reset and recommit to fitness at various points.

1. Start early, but don’t be too hard on yourself
2. Life brought its seasons, and she had to adjust her approach
3. Since her 40s, her focus has shifted toward longevity

As she entered her 40s, Latham’s approach to fitness began to shift. She started focusing on what would truly benefit her body throughout the decades ahead, leading to the development of the Orangetheory model, which combines science, structure, and great metabolic work. Eating with Intention

Latham’s approach to nutrition is centered around balance and longevity. She focuses on fueling her body with whole foods, organic produce, wild-caught fish, and grass-fed meats, and aims to consume roughly her body weight in grams of protein each day to support muscle maintenance and recovery.

• Balance and longevity are key to a healthy diet
• Protein is essential for muscle maintenance and recovery
• Indulgence is allowed, but in moderation

Training Smart, Not Just Hard

Latham’s weekly routine is structured around balance, consistency, and purpose. She works out six days a week, with each day focused on a specific aspect of fitness. She combines strength training with cardio intervals three days a week and dedicates one day to lifting heavy weights.

1. Train smart, not just hard
2. Combine strength training with cardio intervals
3. Include daily movement and flexibility exercises

Consistency is Key

Latham emphasizes the importance of consistency in her approach to fitness. She believes that three focused workouts a week, paired with daily movement, can be transformational. She recognizes that adjustments may be necessary as you age, but emphasizes the importance of maintaining a solid foundation.

• Consistency is the biggest ‘hack’
• Adjustments may be necessary as you age
• Focus on functional fitness

Recovery and Self-Care

Latham prioritizes recovery and self-care, using infrared saunas, red light beds, and cold plunges to support her body. She emphasizes the importance of rest, stress management, and sleep, and encourages individuals to find their “why” and prioritize their health and well-being.

• Recovery is essential for optimal performance
• Self-care is crucial for overall health and well-being
• Find your ‘why’ and prioritize your health

Measuring Progress

Latham defines progress in terms of strength, energy, balance, and independence. She focuses on functional fitness, incorporating exercises that challenge coordination and stabilizer muscles, such as farmer’s walks, box jumps, and balance exercises using a vibration plate.

• Measure progress by strength, not by size
• Focus on functional fitness
• Exercises like farmer’s walks and box jumps challenge coordination and stabilizer muscles

Make it Fun

Latham’s advice is to start where you are, and to make fitness a positive and enjoyable experience. She encourages individuals to find activities they enjoy and to prioritize their health and well-being.