”We don’t work out to add days to our life—we work out to add life to our days.”

In this episode of Delay the Decay, Dan Harty welcomes LaRae Sehr, a physical therapist and CrossFit coach whose passion is helping people move well for a lifetime. LaRae shares how decades of experience in sports, rehab, and coaching have shaped her belief that movement isn’t about chasing performance—it’s about preserving independence, confidence, and quality of life as we age.

LaRae opens up about nutrition resets, accountability, scaling workouts without shame, and why relationships are at the heart of great coaching and healing. From helping beginners overcome intimidation to creating a thriving Masters class that gives people their lives back, LaRae offers encouragement for anyone who’s busy, tired, or unsure where to start—and reminds us that progress begins with just one small step.

00:00 Introduction to LaRae Sehr

02:45 Maintenance calories, macros, and long-term consistency

05:10 A lifetime of movement: gymnastics, dance, and sport

09:30 Choosing physical therapy and the power of relationships

11:40 CrossFit injury myths vs. what the data actually shows

15:00 How LaRae found CrossFit—and why it changed everything

19:00 Becoming a coach and blending PT with CrossFit

20:40 Coaching confidence, compassion, and pushing people well

25:20 Scaling, ego, and training for efficiency—not just numbers

31:45 The Masters class: inclusion, confidence, and community

35:20 Why many older athletes wouldn’t train without this class

38:30 Movement as medicine: social, emotional, and neurological benefits

42:40 Advice for busy builders who’ve neglected their health

49:40 Mobility, working weaknesses, and returning stronger after injury

52:00 Final reflections and encouragement

Join the 40-Day Fight here: www.40dayfight.com/more-info

Thank you LaRae Sehr for being a guest on Delay the Decay!

Find LaRae on social media:

- LaRae on Linkedin: https://www.linkedin.com/in/larae-sehr-78a57846

- CrossFit 970 Website: https://crossfit970.com/

Delay the Decay is a podcast for unashamedly ambitious people who want to live longer, better and deeper by prioritizing what’s really important in life.

- Follow us on Apple Podcasts: https://podcasts.apple.com/us/podcast/delay-the-decay-with-dan-harty/id1839656855

- Follow us on Spotify: https://open.spotify.com/show/14SGNmzOWOzJOLjnev66TF?si=5b7d810ecc244c77

- Find our YouTube channel: https://www.youtube.com/@DelaytheDecayPodcast

- Follow on Instagram: https://www.instagram.com/delay_the_decay/

- Follow on Facebook: https://www.facebook.com/people/Delay-the-Decay/61577725301458/

- Website: www.delaythedecay.com

*** New episodes every Monday! ***

Dan Harty is a coach, entrepreneur, and former pastor, who helps people build resilience in body, mind and spirit by emphasizing faith, fitness, and fighting the natural decay with daily habits rooted in biblical truths. Find Dan on social media:

- Dan on Instagram: https://www.instagram.com/dharty123/

- Dan on Facebook: https://www.facebook.com/DanHarty/

- Dan’s Guides: www.danhartyguides.com

Like, subscribe or follow if you enjoyed today’s episode!