WHAT IS THE SLOW COOKER?
A comprehensive 15-week online small group strength & aerobic conditioning program designed for women ages 40+
Appropriate if you are perimenopausal or postmenopausal, training with knee or hip arthritis, have osteopenia or osteoporosis, or working with persistent pain. Led by physical therapist and strength & conditioning coach Caitlin Casella.
Sustainable, impactful exercise strategies you can use for a lifetime of healthy aging, durability, and generally feeling like a badass.
WHY SO SLOW?
INSIDE THE SLOW COOKER WE ARE REALISTIC ABOUT THE TIME IT TAKES TO SHAPE BEHAVIOR CHANGE, BUILD HABITS, AND DRIVE THE PHYSIOLOGICAL ADAPTATION NECESSARY FOR SUSTAINABLE FITNESS AND AGING WELL
THE SLOW COOKER PROGRAM IS BUILT ON THREE PILLARS
1. STRENGTH - Slow and heavy
- Benefits: Enhance life activities, maintain independence, build muscle mass and bone density, support cognitive and metabolic health, foster a sense of confidence and capability.
- What you will learn: Simple and effective strength routines that can be sustained independently. Understand appropriate weight and rep ranges to drive strength adaptation through slow and steady progression.
2. CARDIO CONDITIONING - Low intensity long duration + high intensity intervals
- Benefits: Improve metabolic health, enhance sleep, optimize body composition, support heart health, reduce disease risk, and boost mental focus and mood.
- What you will learn: How to monitor heart rate and adjust exercise intensity based on heart rate zones. Develop strategies for building cardiovascular endurance progressively.
3. POWER + IMPACT - Explosive
- Benefits: Increase tissue durability, build muscle mass and bone density, maintain independence, keep up with the kids, reduce falls risk, and make workouts fun and invigorating.
- What you will learn: Safely introduce jumping and power moves to incorporate explosive strength training into your routine.
The Slow Cooker program has given me a focused, manageable path to follow with clear, reasonable goals and lots of support.
“I am so grateful for Caitlin's dedicated work for women 40+. In this phase of my life, I was drawn to move my body in new ways and bear weight to build stronger bones, but I had no idea where to start. The Slow Cooker program has given me a focused, manageable path to follow with clear, reasonable goals and lots of support. I am recognizing my own strength, consciously building it, and forming new habits to hopefully sustain myself for a long time to come. This work feels important, and a wonderful complement to my beloved long-time yoga practice. Thank you, Caitlin!”
— JODY F.L.
15 WEEKS OF PROGRESSIVE STRENGTH & CONDITIONING PROGRAMMING WITH TWICE-WEEKLY ZOOM SUPPORT
Slow Cooker Basics Includes:
—Intake Session: One 30 min one-on-one Zoom meeting with Caitlin at the start of the program to discuss your current baseline of activity and goals.
—Live Group Zoom Support Sessions: Two 30 min sessions per week covering tutorials, coaching, Q&A, exercise principles and rationale, form checks, and troubleshooting. Group sessions are recorded and saved to the course page for ongoing reference.
The live Zoom sessions are NOT led as workouts in real time. They are for your understanding so you can begin effectively and confidently training yourself.
Basics Zoom Schedule: Mondays 8:30-9am & Thursdays 12-12:30pm EST. Subject to change occasionally based on holidays and Caitlin's availability. Replay vides are available on the course page.
—Course Page: New material is released weekly. You'll move through the program synchronously with your cohort. The course page includes weekly workout programming, exercise tutorials with options for working with a variety of equipment at home or in a gym, lessons on the how and why of strength training and cardio conditioning formats, and journaling prompts to keep you motivated and focused on building sustainable habits.
—Shared Programming Streadsheet: This is where you and Caitlin track progress, communicate, and plan for current and upcoming training weeks. Yours to download and keep beyond the duration of your course cycle.
—Community Support: A messaging platform right inside the course page. It's just like a Facebook group, but not on Facebook!! You can ask questions to Caitlin and the whole group, upload videos and photos for form checks, receive support on equipment set-up, and share about all the new thoughts, feels, and fitness gains you're experiencing.
—Forever Access: Lifetime (Caitlin's lifetime) access to the course platform, along with any future additions and edits.
Registration for the February 2026 cohort is now open!
Early discount: Sign up by 1/19/2026 and save $300
Four monthly payments of $380 USD ($1,520 USD total payment)
Regular price after 1/19/2026 is $1,820
SIX SPOTS LEFT
PROGRAM REQUIREMENTS
Weekly independent training responsibility over the 15 week period**
—Strength: Two 15-35 min sessions. These get gradually longer as you progress through the course.
—Cardio: You will gradually work up to three or four 25-30 min low-intensity sessions plus one 15-25 min high-intensity interval session. This is the goal, not necessarily where you will begin. It all depends on your current activity levels and we'll build from there.
—Power + Impact: Less than 1 minute at a time, sprinkled throughout your other workouts in the week. This will be introduced later in the program and progressed gradually.
**Some days might include strength and cardio in the same day, or the same gym session. You will learn about stacking your exercise stimulus for optimal work and recovery timing throughout the week.
Equipment requirements
—Access to a gym or home gym with weights and cardio equipment. If you don't have access to cardio machines, you will use brisk walking and/or walk-jog intervals for your cardio.
—A heart rate monitor (fitness tracking watch or wrist / chest strap heart rate monitor)
PLEASE NOTE
By design, The Slow Cooker will provide you with the skills and confidence you need to train INDEPENDENTLY FOR LIFE.
Unlike led group classes, or always having a trainer telling you what to do, The Slow Cooker prepares you with the know-how and discernment to be autonomous in planning and executing highly effective workouts.
2026 DATES
Slow Cooker Basics is a synchronous small group cohort that runs twice per year. The course spans 15 weeks of live Zoom check-ins and programming.
- SPRING 2026: February 2 - May 17
- FALL 2026: September 8 - December 20
TWO EXPERIENCE LEVELS
After your initial 15 week cycle is complete, you will have the option to continue your participation at the next level. This will allow you to progress into more robust exercise and add variety to your training.
BASICS
Focus on building habits, learning gym fundamentals, and understanding strength and cardio conditioning for general health and longevity.
Basics Zoom Schedule**: Mondays 8:30-9am & Thursdays 12-12:30pm EST
- Mondays: Weekly kick-off, form and skills session
- Thursdays: Mid-week accountability check-in
**Subject to change occasionally based on holidays and Caitlin's availability.
SUSTAIN & REFINE
Become an expert at training yourself for life. Ongoing live group Zooms, plus 15 min one-on-one calls with Caitlin as needed.
Sustain & Refine Zoom Schedule**: Mondays 9-9:30am EST
- Recurring monthly membership
- All participants must complete a full 15-week Basics cycle before moving into Sustain & Refine
**Subject to change occasionally based on holidays and Caitlin's availability.
"It took a while to sink in, but your explanation in our Zoom today made me realize that my workouts—cardio and strength—have been very disorganized. A combination of too much strength work without enough progressive overload coupled with too much HIIT/ too little lower intensity cardio has resulted in minimal gains and a lot of fatigue! Your program has helped me plan the right amount of workouts around my sessions with my clients and I am seeing and feeling results!"
— SUZAN B.
Basics Level Investment
$380/ month over 4 months
Registration is now open!
Early discount: Sign up by 1/19/2026 and save $300
Four monthly payments of $380 USD ($1,520 USD total payment)
Regular price after 1/19/2026 is $1,820
SIX SPOTS LEFT
Sustain & Refine
Monthly
$280/month
Ongoing monthly subscription.
Cancel or pause anytime.
For those who have completed Slow Cooker Basics.
You will receive information at the end of your program with an invitation to join at this level.
You may also reach out to Caitlin for details: caitlin@practicehuman.com
FREQUENTLY ASKED QUESTIONS
What if I’m not able to attend the live Zoom sessions?
The live Zooms are a great place to connect with your cohort, ask questions, learn from the questions of others, and receive feedback from your coach in real time. If you are able to attend even a short portion of one call each week, it’s usually enough to benefit from the energy of the group and receive individualized support and feedback to fine tune your training program.
If you are not ever able to attend at the live call times (Mondays 8:30am and Thursdays 12:00pm EST) it is still possible to participate and benefit from The Slow Cooker program. Replays are made available for all live Zoom calls and organized on the course page with a summary and timestamped list of topics.
You are always welcome to send questions or request guidance from your coach before the live calls. Your questions will be covered in detail on the call for you to review later via the replay video.
Do I need access to a gym to participate in The Slow Cooker?
No. Everything presented in the 15-week basics program can be done with free weights at home (dumbbells and/or kettlebells) and a sturdy chair, bench, or stool. If you do not have access to indoor cardio equipment such as a treadmill, stationary bike, elliptical, or rower, you will be guided in brisk walking or beginner walk/run intervals outdoors for the cardio component.
The program comes with a 30 minute one-on-one intake session with your coach. If you will be using a home gym, this is a great time to discuss the best options for equipment in the beginning. You can continue to acquire a few more items as needed as you progress through the program.
Many people who complete this program feel excited to join a gym toward the end because of the new possibilities that open up when they have access to more equipment. I’m just going to say it—almost everyone who completes this program joins a gym. It’s true! You will slowly build a big enough repertoire of exercise options, plus the skills, knowledge, and confidence needed to navigate a gym with ease.
I’m working with pain or another physical condition that might limit my ability to exercise. Is The Slow Cooker appropriate for me?
While the program is led by a physical therapist with the ability to recommend exercise options based on physical capacity, comfort levels, and preference, this program does not replace examination and diagnosis by a skilled clinician.
At Practice Human we believe that rehab is training in the presence of injury. Most people can safely train strength and aerobic fitness in ways that do not interfere with, and assists recovery from, injury. If you have questions about whether or not The Slow Cooker is appropriate for you, please CLICK HERE to schedule a free 15 minute call to discuss.
I was diagnosed with osteoporosis. Is it safe for me to participate in The Slow Cooker and will it help me build muscle mass and bone density?
Yes. Strength training with weights is a safe and researched-backed strategy for improving muscle mass and bone density at any age. You will be coached in proper lifting form and resistance training technique to gradually and safely progress the weight in your program. It’s called The Slow Cooker because we are realistic about the time required to adopt new and sustainable habits, and to make substantive physiological changes that support a lifetime of muscle and bone building.
Not only will you come away with tools for improving the health of your muscles and bones, you’ll decrease your risk of falls, improve your brisk walking speed (a measure that correlates with longevity), and sustain independence with daily activities and all the fun stuff you want to do in life!
What happens if I am not able to complete the program, if my participation is interrupted by travel, sickness, injury, or other life events, or if I wish to re-take the program?
Life happens! We know this. You will have lifetime (Caitlin’s lifetime) access to the course page for ongoing reference and workout planning. This includes any edits or updates. You can continue to train independently with all of the resources in the course at no additional cost.
If you wish to repeat the live component at any time with a later cohort, you may do so for a one time payment of $580 USD. This option is also available to anyone who completes the full program and wishes to retake it with live support, coaching, and individualized feedback.
If you would like to sign up for the retake option, please email caitlin@practicehuman.com
What is the cancellation and refund policy?
Full refund (less $50 processing fee) when cancelled 7 days or more before the start date of a new program cycle. Less than 7 days in advance, or after the program begins, no refunds.
