The Centenarian Decathalon ~ Future Proofing Your Health

Ellie McKenzie • March 17, 2025

The Centenarian Decathlon: Future-Proofing Your Health

by Ellie Bishop McKenzie


This challenge is for both the men and women!


Here at CrossFit Odyssey, we talk a lot about the Journey to Extraordinary. I’ve shared what that looks like for me, and every year, I set a personal challenge to celebrate my birthday. It started small—attempting a legless rope climb on my birthday. When I succeeded, it felt like a gift to myself. That tradition grew.


For my 50th, I publicly committed to learning a backflip. It took hard work, coaching, and persistence—but I did it! At 51, I walked 51 steps on my hands. At 52, I went skydiving. At 53, I spent meaningful time with my father before he passed. At 54, I learned to wakeboard. For my 55th, I went all in: I gathered a group from my gym, and together, we climbed Mt. Kilimanjaro. (Stay tuned for my 56th adventure below!)

What Does Extraordinary Look Like for You?
Not everyone dreams of backflips or mountain summits, but what do you want to experience before it’s too late? More importantly, what do you want to be able to do as you age? Because without preparation, many of life’s simple joys become impossible.

Dr. Peter Attia introduces the concept of the Centenarian Decathlon in his book, Outlive—identifying 10 physical abilities you want to maintain in your last decade of life. The list will be unique to you, but here’s a sample of what that might include:
  1.  Use the bathroom unassisted. It may not sound exciting, but when independence is gone, you’ll wish you had it back.
  2.  Play on the floor with your grandkids—and get up easily.
  3.  Run errands solo. Grocery shopping shouldn’t be a struggle.
  4.  Take the grandkids to the playground and play with them. Not just watch from a bench.
  5.  Move your furniture and haul your potted plants inside before a freeze. And let’s add - without throwing out your back.
  6.  Travel freely. Walk through new cities, shop, tour, and stand in long lines without exhaustion.
  7.  Carry your own suitcase down a cobblestone road. No asking for help!
  8.  Hike breathtaking trails. Explore places you never imagined.
  9.  Ski. Yes, even later in life. It’s possible!
  10.  Climb a mountain. Not because you have to—just because it’s there.
Your list will be personal, but here’s the hard truth: if you don’t plan ahead, you may not have the choice to do these things later.

The Slow Decline—And How to Stop It
Loss of ability doesn’t happen overnight. It creeps in through small decisions:
 • A minor knee tweak leads to weeks of rest, then months away from workouts.
 • A demanding job and family life push fitness aside—until a year (or more) is gone.
 • Hours of sitting, watching TV, and suddenly, simple movements feel stiff and painful.
But here’s the good news: you control the outcome.

Take Action—Your Future Self Will Thank You

You have a short lifetime to accomplish everything you dream of. Don’t wait for “someday.” Strength, mobility, and endurance must be built intentionally—start now.

Looking for inspiration? My next adventure is set—Machu Picchu for my 56th! I’m planning a four-day trek on the Salkantay Trail, finishing at the breathtaking Incan citadel. A journey filled with history, culture, and adventure!

Want to join me? Reach out, and let’s make it happen!