Jenny, 37 "The impact was immediate. I saw a 10% improvement in all my run times almost instantly. In less than 6 months I was able to cut an hour off my personal best. Working with Mitch has been a game-changer." "As a mother of two, a wife, and the head of design at a leading tech company, my schedule is demanding. On top of that, I’m deeply committed to my training as an Ironman athlete, recently earning a spot at the 70.3 Ironman World Championships in Marbella, Spain. With such a full plate, optimizing my health and performance is non-negotiable—and when crippling knee and hip pain threatened to derail my progress, I knew I needed help. That’s when I started working with Mitch. From our very first session, it was clear that this wasn’t just another health coaching experience—it was a true partnership in performance. Mitch was always available when I had questions, providing precise answers rooted in science. He didn’t just show me how I could combat the pain—he explained why it was happening, breaking down issues like hip alignment, tissue overload, and a lack of foundational movement training. The impact was immediate. Through targeted mobility work and movement optimization, including refining my running stride, I saw a 10% improvement in all my run times almost instantly. But what set this experience apart was the comprehensive approach: we delved into hydration, nutrition (with a detailed and realistic macronutrient plan), sleep, and even comprehensive lab testing in collaboration with my GP doctor. Every aspect of my health was accounted for, leading to not just pain resolution but increased resilience, faster recovery, and overall better performance. In less than 6 months, I was able to cut an hour off my PB and complete my first sub-5 70.3. On race day, I felt more prepared than ever. With a tailored warmup, partner mobility plan, and a dialed-in race nutrition strategy, I avoided the energy crashes that had plagued me in the past. For the first time, I was able to push through the entire race feeling strong. Working with Mitch has been a game-changer. His expertise, accessibility, and comprehensive approach have transformed not just my performance, but my overall well-being. If you’re looking for someone who elevates your entire athletic potential, he’s the one you need in your corner. Races + results for 2025: –Wildflower (70.3): 5:22 – 1st in AG, 4th overall female –Ironman 70.3 Boise: 4:55 – 4th in AG –Ironman 70.3 Santa Cruz: 4:55 – 3rd in AG –Ironman 70.3 World Champs Marbella: 5:34 – 40th in AG, top 10 American in AG"

PRIMD is an interdisciplinary health practice that prevents and eliminates chronic pain, improves daily mobility and athletic performance, and optimizes health and longevity. PRIMD Tools to immediately and sustainably improve your life. PRIMD Stories Stories and experiences from PRIMD clients with a wide range of challenges and goals. Read Full Testimonial Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." Read Full Testimonial Rehana, 63 "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. However, my life transformed after meeting Mitch." Read Full Testimonial Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." See More Testimonials Meet Amit Elor '24 Olympic Champion Mitch was honored to work with Amit on her journey in becoming a 2024 Olympic Champion and continues to provide support. Meet Rhett and Julia Watch how PRIMD helped change Rhett and Julia's life for the better. Meet Rhett and Julia Watch how PRIMD helped change Rhett and Julia's life for the better. About PRIMD PRIMD is a multidisciplinary wellness and performance practice dedicated to helping people move better, feel stronger, and live more actively. We draw on proven strategies from functional movement, sports science, and underutilized approaches from across disciplines to support natural, lasting improvements in daily life, athletic performance, and physical resilience. Many of our clients report noticeable improvements in how they feel and move within just a few sessions — sometimes even after the first visit. PRIMD does not provide medical services and is not a substitute for licensed medical care. Our work is focused on physical wellness, functional movement, and performance support. Learn More Ready to Get PRI MD ? Contact Us

Our Stories Testimonials from PRIMD clients Steven, 24 "I was dealing with extreme back pain that I felt every single day. I started working with Mitch—and things changed fast. Working with Mitch exceeded my expectations in every way. I finally feel like I have answers, not roadblocks." Read More Shefali, 33 "The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body." Read More Sean, 53 "Mitch is the real deal. If you want to recover, perform, and move better for the long haul, I can’t recommend him enough." Read More Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." Read More Jenny, 37 "The impact was immediate. I saw a 10% improvement in all my run times almost instantly. In less than 6 months I was able to cut an hour off my personal best. Working with Mitch has been a game-changer." Read More Jesse, 39 "Working with Mitch was one of the best decisions that I have ever made. My life has truly changed. Mitch has turned a skeptic into a believer, and I only kick myself for not working with him sooner." Read More Eric, 40 "Working with Mitch has been a revealing educational transformation. From the beginning, he advocated for my goals while emphasizing knowledge transfer." Read More Carol, 74 "I've suffered from knee pain for many years. After our first session, my pain was significantly better. PRIMD helped me experience immediate and lasting results. I am once again free to live my life to the fullest. Thanks, Mitch!" Read More Marcia, 59 "I truly can’t say enough good things about Coach Mitch. I 110% recommend him to anyone working with injury or just wanting to excel, get stronger and more fit, and feel comfortable, confident and at ease in one’s body." Read More Gretta, 20 "After struggling with a persistent overuse shoulder injury from volleyball, Mitch helped me look at things from a different point of view... my shoulder pain and inability to play volleyball changed for the better." Read More Gaby, 31 "My pain was about 7/10 and was significantly impacting my everyday life. Since seeing Mitch and implementing his tips, the pain is completely gone (and I'm so grateful!)." Read More Albin, 27 "I am 27 years old, and for the last 9 years I have had a massive issue with my right shoulder. I have tried physiotherapy, met many experts in the field, done rehab, x-ray scans, general stretching and even considered operation. I have not been able to lift it (or only very limited), and my posture was terrible." Read More David, 33 "My introduction to Mitch was at a particularly low point in my life in terms of health and athleticism. I’ve seen drastic improvements in athletics and life generally since using Mitch's methods. They are simple movements that require discipline." Read More Evan, 32 "For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch." Read More Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." Read More Erick, 29 "I am very thankful that I worked with Mitch. I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder. Thank you Mitch!" Read More Rachel and Craig, 47 "Without exaggeration, working with Mitch has been life-changing for the both of us." Read More Rehana, 63 "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. However, my life transformed after meeting Mitch." Read More Shalini, 31 "After 5 years of neck and back pain. . .I found Mitch! I have been pain free and am so thankful to him!" Read More Farron, 48 "My range of motion has vastly improved and I am feeling stronger than ever. I would recommend Mitch Rostad to anyone that has had a lingering injury or just wants to gain better nutrition and mobility for everyday activities." Read More Jonah, 36 "He has created a powerful approach that is accessible to anyone and everyone, while also considering each client’s uniqueness." Read More Cameron, 35 "Mitch showed me methods that brought meaningful relief within days. I now believe that I have life-long tools to ensure I stay active. I wholeheartedly recommend working with Mitch." Read More Edison, 52 "When I first came to see Coach Mitch I wasn’t expecting anything out of the ordinary but get a few tips on how to stretch, etc. Little did I know that it would change my life." Read More Marie, 79 "I no longer stay in bed for an hour or so waiting for ibuprofen to kick in. I feel confident that I can go on long walks with my little dog and enjoy the day. Thank you for all you have done to help me." Read More Regina, 47 "I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge." Read More Simon, 52 "Mitch has been more than a coach. His support has been life-changing." Read More Will, 38 "Working with Mitch has been a life changing experience. He gives you everything to succeed and will help make changes maintainable so they are the new normal." Read More

Farron, 48 "My range of motion has vastly improved and I am feeling stronger than ever. I would recommend Mitch Rostad to anyone that has had a lingering injury or just wants to gain better nutrition and mobility for everyday activities." "For a client to recover from an injury or to set personal physical growth, the health coach must care about the recovery and goals that can be set and achieved. Mitch Rostad is able to make connections with his clients and takes the time to understand and listen to any concerns. Mitch Rostad is someone that feels the client injuries and truly wants them to recover and get back to the activities they enjoy. Mitch Rostad also empowers the client with the knowledge to continue a path of health and strength even after the program is completed. Mitch Rostad was able to help me recover from any lingering knee injury with proper nutrition, soft tissue work, and specific mobility exercises. My range of motion has vastly improved and I am feeling stronger than ever. I had some other back and hip issues that were limiting my overall health and activity level. Part of the personalized strategies he showed me addressed these issues and provided direction to continue the activities I enjoy including jiu jitsu and skateboarding. Mitch Rostad enjoys helping others and you can see this when you work with him. I would recommend Mitch Rostad to anyone that has had a lingering injury or just wants to gain better nutrition and mobility for everyday activities."

David, 33 "My introduction to Mitch was at a particularly low point in my life in terms of health and athleticism. I’ve seen drastic improvements in athletics and life generally since using Mitch's methods. They are simple movements that require discipline." "My introduction to Mitch was at a particularly low point in my life in terms of health and athleticism. I’ve seen drastic improvements in athletics and life generally since using Mitch’s methods. They are simple movements that require discipline. I’ve lost 20 lbs of unhealthy weight, have a sustainable workout and bodywork routine, and have some everyday tools related to diet and sleep that have had great effect. Cannot recommend Mitch enough and am very grateful for having him in my life."

Rachel and Craig, 47 "Without exaggeration, working with Mitch has been life-changing for the both of us." "Working with Mitch has been life changing for me and my wife, Rachel. For the past 10 years, Rachel has suffered from increasing lower back pain, and in the last 5 years, it has become a constant, debilitating condition. It would take her 5-10 minutes to get out of bed in the morning and it was continuing to worsen over time. Her general physician attributed her condition to arthritis and her age and she was assigned a few physical therapy sessions, which provided her with some basic stretches and mobility exercises. They did nothing to relieve her lower back pain. I was having problems of my own with my shoulders, which I believed had deteriorated through 10 years of Jiu Jitsu training. My shoulder mobility was worsening at an alarming rate, and I feared that my days of training would be coming to an end in order to preserve what mobility remained. I had recently stopped playing catch with my kids because throwing a football over 20 feet was painful and felt like it made my shoulder worse. However, my shoulder problems seemed minuscule compared to my wife’s situation. In passing, I had spoken to a number of training partners at the Jiu Jitsu academy that I train at, who told me about the work they had been doing with Mitch Rostad, and more importantly, the amazing results they had experienced, and they recommended that I check it out. I put it off for months because of our financial obligations at the time, and I was reluctant to believe that anyone could really help our age-related conditions. But after seeing the difficulty my wife had one morning getting out of bed, I realized that we had to explore every option available to make her situation easier. So we arranged a phone meeting with Mitch. Our first conversation was comfortable and easy. But we were still very reluctant to believe his assertion that our problems could be significantly improved during the course of one session, especially after having such poor results with healthcare over the years. We set up our first meeting with Mitch and to our amazement we did in fact see immediate results! Mitch took us through several points of soft tissue work, and provided detailed explanations about the causes of our discomfort and a comprehensive approach to improving our mobility, quality of life, and overall health. Rachel felt much better within minutes, and rolled out of bed the next morning with ease. It was truly amazing. Mitch can provide clients with a thorough understanding of what causes tightness, tension, injury, and discomfort. He strives to give us tools for self-diagnosis and dealing with problems as they arise with mobility or overall health. This is what is covered throughout the 8 week program – establishing a picture of one’s overall health and mobility issues, plus a customizable program to fit the individual’s lifestyle, goals, limitations and schedule. Mitch has given us detailed guidance about health and nutrition plus affordable recommendations for supplements, meals and exercise equipment. This stuff works. It does take some commitment and learning, but Mitch is dedicated to finding solutions that suit each individual. I would like to share more about Mitch; he was 100% committed to the improvement of our lives and physical limitations. He was available around the clock for our questions or injuries. He was genuinely concerned about relieving us of our longtime suffering, and I see him helping others at my Jiu Jitsu academy, people who are just in need of health coaching and pain relief. He was patient with our failure to complete some assignments, and instead of reprimanding us, he would seek a better solution to address our schedule or situation moving forward. He is flexible and inquisitive and committed to expanding his knowledge for improving the mind and body. He’s passionate about this stuff for sure, and I believe that is what makes him so good at what he does. I train regularly at the gym that he works out of, and I see him pushing himself everyday in order to practice what he preaches and further his mission and craft. The 8 week treatment program does require a commitment of time and money, but it is unequivocally worth every cent, and I wish I could convey to people how much better their health, fitness and quality of life could be improved by making that investment. Without exaggeration, working with Mitch has been life-changing for the both of us. My wife’s lower back pain has been dialed back by a decade, and with consistent work, she is able to manage discomfort as it arises. Our middle-aged bodies require consistent maintenance, and Mitch has provided us with a customized program to protect our bodies against further deterioration. He has given us fundamental principles to apply to exercise and movement, and he has taught us soft tissue techniques that we in turn have passed on to our 2 daughters. Our older daughter was able set a personal best in power lifting the same day that she incorporated the soft-tissue work. Our younger daughter has been able to significantly relieve tension and inflexibility in her shoulders, which has accumulated through years of hard Jiu Jitsu training. As for myself, it turns out that my shoulders aren’t actually worn out, they just require consistent maintenance in order to pursue ongoing Jiu Jitsu training. I’ve been able to double my training hours, and I feel much better on my rest days, and I feel confident about challenging physical activities that arise, and that peace of mind is priceless."

Dr. Mitch is a unique healer, coach, and overall health guide whose breadth and depth of knowledge and experience cover so many critical areas, including strength, mobility, nutrition, hydration, and sleep to name the main ones. He has created a powerful approach that is accessible to anyone and everyone, while also considering each client’s uniqueness. While his methods can be applied to anybody, he customizes his programs to meet each client’s specific circumstances, needs, and goals.... Jonah, 36 "He has created a powerful approach that is accessible to anyone and everyone, while also considering each client’s uniqueness." "Mitch is a unique coach and overall health guide whose breadth and depth of knowledge and experience covers so many critical areas, including strength, mobility, nutrition, hydration, and sleep to name the main ones. He has created a powerful approach that is accessible to anyone and everyone, while also considering each client’s uniqueness. While his methods can be applied to anybody, he customizes his advice to meet each client’s specific circumstances, needs, and goals. Whatever your limitations are, such as mobility restrictions, limited time, space, or equipment, Mitch will modify your program so that you are still working towards your goals, no matter what happens to be going on in your life. Mitch’s system is designed to teach and empower you with the knowledge and skills you need to become autonomous and take charge of your own journey. Once you’ve completed his basic program, you will have gained the understanding and tools you need to continue making progress on your own as opposed to always being dependent on professional support. While he is available to continue supporting you in whatever capacity you want, your continued progress does not rely on a lifetime of 1:1 work with him. You will be the captain of your own ship. I’ve also never met a coach who is so supportive and accessible. Given the nature of my sport, injuries big and small are commonplace, and Mitch has always been there with immediate, concrete, and impactful recommendations and advice to get me back in action as soon as possible, while still respecting the necessary time and modifications to properly recover. Whether you are a professional athlete, someone who wants to get stronger and feel less pain day to day, or somewhere in between, Mitch will be sure to provide you with the tools you need to upgrade your life."

Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." "I am a Licensed Clinical Social Worker, senior director at a large non-profit substance abuse treatment program, IBJJF Master Worlds silver medalist, husband, father, grandfather of three boys, and a proud kidney donor. Chronic pain is a serious issue that often leads to opioid dependency—I witness this firsthand in my work. I’ve personally battled pain for years due to wear and tear, including a total shoulder replacement and what my orthopedic surgeon described as “end-stage arthritis” in my knees. Despite these challenges, I fell in love with Brazilian Jui Jitsu (BJJ). However, the pain made it increasingly difficult to stay on the mat. Some days it was severe, others tolerable, but it was always there. My neck also became so stiff that doctors told me there was nothing they could do—not even surgery—to restore mobility. BJJ is more than a sport to me; it’s a community, a family. I wasn’t ready to walk away, but my body was failing me. That’s when I first heard about Mitch, who was well known at our BJJ gym for keeping athletes rolling. He was personable, attentive, and made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Chronic pain? Gone. Mobility? Tremendously improved. Strength? Doubled. Endurance? Better than ever. Neck and shoulders? No longer an issue. I’ve gained muscle, regained confidence, and am doing exercises I haven’t done in decades—bench presses, deadlifts, squats, pull-ups. My friends and teammates tell me I look more jacked than ever. Everyone I’ve referred to Mitch feels the same. But what sets Mitch apart isn’t just the results, it’s how he collaborates with you to get there. He teaches you how to take control of your own health so you’re not dependent on him. He is incredibly detail-oriented, crafting a customized plan tailored to your specific goals and needs. His approach integrates blood work, supplementation, diet and nutrition, structured exercise programming, and targeted soft tissue and mobility training. Beyond just treatment, he ensures you learn how to perform every movement correctly while closely tracking your progress. His unwavering support makes all the difference—he’s always available when you need him, responds quickly, and checks in proactively to see how you're doing, answer questions, and make sure you stay on track. So, what is this worth to you? What is it worth living without chronic pain? What is it worth performing at your peak? Don’t settle for "nothing can be done." Call Mitch and see the difference for yourself. He’s got a great sense of humor, truly listens, and cares deeply about your success. Working with him has been one of the best investments I’ve ever made. Sincerely, Perry Michael Thomas, LCSW Lic. No. LCSW123824"

Shefali, 33 "The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body." "I worked with Mitch in my third trimester of pregnancy. Mitch shared exercises and stretches I could do to strengthen my body before giving birth. The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body, and whenever I've had tension, tightness, pain, or imbalance, he's zeroed in on exactly what's causing it and has taught me about targeted approaches that release the pain and build my body's strength to address the underlying cause. For example, I used to have lower back pain when running. Mitch showed me how to use a lacrosse ball to release tightness, and I haven't had a single instance of that pain again in five years. I recommend him very strongly."

Jesse, 39 "Working with Mitch was one of the best decisions that I have ever made. My life has truly changed. Mitch has turned a skeptic into a believer, and I only kick myself for not working with him sooner." "I was first introduced to Mitch at one of the lowest points of my life. I had just been bedridden for a week with insurmountable pain in my lower back, an issue that I had been chronically dealing with for well over five years. I had seen a number of physical therapists over the years to no avail. Nothing was working. The last physical therapist that I had seen told me that “this might just be something you have to deal with for the rest of your life." When I told this to Mitch, he assured me this was not true and with a great deal of skepticism, I agreed to work with him. I had extremely low expectations. I mean, what was this guy going to do that no one else could? In our very first session, Mitch did something that no doctor or physical therapist had done: he showed me a complete breakdown of the human musculoskeletal system and provided me with an in depth understanding of both, how the muscles worked together, and how I could attack the problem. The issue was not my back, but rather, that many of the muscles attached to it were in tension. My skepticism was quickly fading. For the first time, it made sense! The first sessions focused on soft tissue work, utilizing banded exercises, and focusing on mobility. The tension in my back began to fade and through each session, we added more movements, more exercises, and more importantly, more knowledge. Throughout our sessions, Mitch explained not just what we were going to do, but more importantly, why we're doing it. On top of this, we discussed comprehensive health and worked on changing nutritional habits. He made himself available to me for anything related to my health and made me feel like I was his only client. Working with Mitch was one of the best decisions that I have ever made. My life has truly changed. I couldn’t tie my shoes, let alone pick my kids up off the ground and play sports, practice Jujitsu or anything that involved physicality before I started working with Mitch. I couldn’t sit for more than a few minutes without being in excruciating pain before working with Mitch. Now we lift heavy, doing squats, dead-lifts, cable rows, and so many other movements that would have seemed impossible not too long ago. I recently got back from an 11 hour flight and upon getting home I realized two things: my body felt good, and I haven’t had any back pain in over a year now. I’m lifting weights and training Jujitsu 3 to 5 times a week, I can tie my shoes without grimacing, and I can be there for my family in a way that I could not have been just a year ago. For anyone like me, who thinks “My body simply isn’t what it used to be and this is just my future now” I emphatically say, “it is not!" Mitch has turned a skeptic into a believer, and I only kick myself for not working with him sooner."

Evan, 32 "For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch." "My name is Evan Rose, a 32-year-old software engineer who, before discovering PRIMD, struggled with early onset degenerative disk disease in my cervical spine, a condition exacerbated by over a decade spent hunched over a computer screen. Before meeting Mitch, my daily life was significantly impacted by my condition. Simple activities, such removing a shirt, were challenging due to pain, and finding a comfortable position to sleep was a nightly struggle. Despite exploring various treatments like physical therapy, stretching, dry needling, and massage, relief was temporary. My condition deteriorated to the point where I relied on 400-800 MG of NSAIDs daily and even resorted to prednisone injections into my cervical spine's facet joints. During this particularly difficult period in my life, Mitch provided the guidance and support I urgently needed. His comprehensive approach, focusing on soft tissue release, strength training, and supplementation, was a radical departure from my other experiences that offered temporary relief without addressing the underlying issue. Mitch focused on the root causes rather than mere pain management. Remarkably, within a month of following my new regimen, I noticed significant improvements, and after a few months, I was 90% on the way to recovery, with a tangible path to full health. The transformation under Mitch’s coaching has been profound. I've been able to avoid surgery, regain mobility, and enjoy a pain-free existence, outcomes that once seemed unattainable. For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch. His expertise, empathy, and innovative approach have been instrumental in restoring my quality of life, offering a new perspective on what is possible with the right care."

I'm a paragraph. I'm connected to your collection through a dataset. Click Preview to see my content. To update me, go to the Data Manager. Carol, 74 "I've suffered from knee pain for many years. After our first session, my pain was significantly better. PRIMD helped me experience immediate and lasting results. I am once again free to live my life to the fullest. Thanks, Mitch!" "I've suffered from knee pain for many years. I started to work with Mitch after a cortisone shot I had to manage the pain began to wear off rapidly. It was so bad, I could hardly walk. I also had hip and ankle issues, and was sure that my future was going to include worsening pain, repeated cortisone injections, and ultimately knee surgery suggested by my physician. I wanted to be able to do the activities I loved again, like playing with my granddaughter Hazel, walking with friends, traveling, and being active. When I first met Mitch, he listened attentively to my concerns and my goals of living a pain free and functional life. He simply explained what was going on with my knees, hips, and ankles. After our first session, my pain was significantly better, and I was even able to play with Hazel and sit on the ground! The PRIMD program consists of a clear plan that I can stick to. It's so easy, it's become a habit! I appreciate how the plan has allowed me to do more challenging movements gradually. I really liked how Mitch's plan also covers other areas of my health, including nutrition, hydration, and sleep. Small steps in all of these areas have had a major impact on my health! I now feel like I own my own health and how I can improve it. I can carry my 10lb dog up and down the stairs, walk with my friends, go on trips, play cello, and play with Hazel. I am also thinking of picking up a new sport (pickleball) and looking for opportunities to dance in heels! I would highly recommend working with Mitch. He is knowledgeable, professional, and friendly. His program is easy to understand, set at a comfortable pace, and helped me experience immediate and lasting results. I am once again free to live my life to the fullest. I no longer need knee surgery. I would recommend PRIMD to anyone, with any condition, at any age. Thanks, Mitch!"